Food Nutrition Facts: Chard, swiss, raw

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Food Description:
(fdcid: 169991)
 Chard, swiss, raw
Scientific Name: Beta vulgaris subsp. vulagaris
Food Category: Vegetables and Vegetable Products
Food Portion    
Daily Value Age Group    
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Nutrition Facts
1 servings per container
Serving Size gram (100g)
Amount per serving
Calories 		19
% Daily Value*
Total Fat 0.2g 0.3%
Saturated Fat 0.03g 0.1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 213mg 9.3%
Total Carbohydrate 3.74g 1.4%
Dietary Fiber 1.6g 5.7%
Total Sugars 1.1g
Includes 0g Added Sugars 0%
Protein 1.8g 3.6%
Vitamin D 0mcg 0%
Calcium 51mg 3.9%
Iron 1.8mg 10%
Potassium 379mg 8.1%
Vitamin A 306 mcg 34%
Vitamin C 30mg 33.3%
Thiamin 0.04mg 3.3%
Riboflavin 0.09mg 6.9%
Niacin 0.4mg 2.5%
Vitamin B6 0.1mg 5.8%
Folate 14mcg DFE 3.5%
Phosphorus 46mg 3.7%
Magnesium 81mg 19.3%
Zinc 0.36mg 3.3%
Choline 18mg 3.3%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
 
Swiss Chard (Rainbow Mix)
 

Nutrition Highlights
1 Nutrient amount is in 100 gram food
2 Use FDA 2000 calorie diet as Daily Value reference
Calories & Sources
(Calculated1: 24 kcal, Reported: 19 kcal)
Nutrient Gram Calories Percent Rec%2
Carbohydrate 3.74 14.96 62.4% 45-65%
Protein 1.8 7.20 30.1% 10-35%
Total Fat 0.2 1.80 7.5% 20-35%
1 Calories Calculation General Formula:
carbohydrate x 4 + protein x 4 + fat x 9
2 Expert recommended calories range from this source

Top Beneficial Nutrients
Nutrient Amount DV%
Iron, Fe 1.8 mg 10.00%

Other Top Beneficial Nutrients
Nutrient Amount DV%
Vitamin K (phylloquinone) 830 µg 691.67%
Vitamin A, IU 6,116 IU 122.32%
Vitamin A, RAE 306 µg 34.00%
Vitamin C, total ascorbic acid 30 mg 33.33%
Copper, Cu 0.179 mg 19.89%
Magnesium, Mg 81 mg 19.29%
Manganese, Mn 0.366 mg 15.91%
Vitamin E (alpha-tocopherol) 1.89 mg 12.60%


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Food Nutrition Detail
Macronutrients (Proximates) Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Water 92.66 g
Energy 19 kcal 0.95% 2,000 kcal
Energy 79 kJ
Protein 1.8 g 3.60% 50 g
Total lipid (fat) 0.2 g 0.26% 78 g
Ash 1.6 g

Minerals Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Calcium, Ca 51 mg 3.92% 1,300 mg
Iron, Fe 1.8 mg 10.00% 18 mg
Magnesium, Mg 81 mg 19.29% 420 mg
Phosphorus, P 46 mg 3.68% 1,250 mg
Potassium, K 379 mg 8.06% 4,700 mg
Sodium, Na 213 mg 9.26% 2,300 mg
Zinc, Zn 0.36 mg 3.27% 11 mg
Copper, Cu 0.179 mg 19.89% 0.9 mg
Manganese, Mn 0.366 mg 15.91% 2.3 mg
Selenium, Se 0.9 µg 1.64% 55 µg

Vitamins and Other Components Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Vitamin C, total ascorbic acid 30 mg 33.33% 90 mg
Thiamin (Vitamin B1) 0.04 mg 3.33% 1.2 mg
Riboflavin (Vitamin B2) 0.09 mg 6.92% 1.3 mg
Niacin (Vitamin B3) 0.4 mg 2.50% 16 mg
Pantothenic acid (Vitamin B5) 0.172 mg 3.44% 5 mg
Vitamin B6 0.099 mg 5.82% 1.7 mg
Folate, total (Vitamin B9) 14 µg 3.50% 400 µg
Folic acid 0 µg
Folate, food 14 µg 3.50% 400 µg
Folate, DFE 14 µg 3.50% 400 µg
Choline, total 18 mg 3.27% 550 mg
Betaine 0.3 mg
Vitamin B12 0 µg 0.00% 2.4 µg
Vitamin B-12, added 0 µg
Vitamin A, RAE 306 µg 34.00% 900 µg
Retinol 0 µg
Carotene, beta 3647 µg
Carotene, alpha 45 µg
Cryptoxanthin, beta 0 µg
Vitamin A, IU 6116 IU 122.32% 5,000 IU
Lycopene 0 µg
Lutein + zeaxanthin 11000 µg
Vitamin E (alpha-tocopherol) 1.89 mg 12.60% 15 mg
Vitamin E, added 0 mg
Vitamin D (D2 + D3), International Units 0 IU
Vitamin D (D2 + D3) 0 µg 0.00% 20 µg
Vitamin K (phylloquinone) 830 µg 691.67% 120 µg


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Proteins and Amino Acids Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Tryptophan 0.017 g
Threonine 0.083 g
Isoleucine 0.147 g
Leucine 0.13 g
Lysine 0.099 g
Methionine 0.019 g
Phenylalanine 0.11 g
Valine 0.11 g
Arginine 0.117 g
Histidine 0.036 g
Alcohol, ethyl 0 g
Caffeine 0 mg
Theobromine 0 mg

Carbohydrates and Sugar Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Carbohydrate, by difference 3.74 g 1.36% 275 g
Fiber, total dietary 1.6 g 5.71% 28 g
Total Sugars 1.1 g 2.20% 50 g

Fats and Fatty Acids (Lipids) Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Fatty acids, total saturated 0.03 g 0.15% 20 g
SFA 4:0 0 g
SFA 6:0 0 g
SFA 8:0 0 g
SFA 10:0 0 g
SFA 12:0 0 g
SFA 14:0 0 g
SFA 16:0 0.03 g
SFA 18:0 0 g
Fatty acids, total monounsaturated 0.04 g
MUFA 16:1 0 g
MUFA 18:1 0.04 g
MUFA 20:1 0 g
MUFA 22:1 0 g
Fatty acids, total polyunsaturated 0.07 g
PUFA 18:2 0.063 g
PUFA 18:3 0.007 g
PUFA 18:4 0 g
PUFA 20:4 0 g
PUFA 20:5 n-3 (EPA) 0 g
PUFA 22:5 n-3 (DPA) 0 g
PUFA 22:6 n-3 (DHA) 0 g
Fatty acids, total trans 0 g
Cholesterol 0 mg 0.00% 300 mg



USDA FoodData Central Food nutrition facts is fetched from U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Dietary Reference Intakes The Dietary Reference Intakes data is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537
Nutrition Facts Label Nutrition Daily Values on the Nutrition Facts Label is based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/
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