Food Nutrition Facts:
Chard, swiss, cooked, boiled, drained, with salt

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Food Description:
(fdcid: 169343)
 Chard, swiss, cooked, boiled, drained, with salt
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 		20
% Daily Value*
Total Fat 0.08g 0.1%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 415mg 18%
Total Carbohydrate 4.13g 1.5%
Dietary Fiber 2.1g 7.5%
Total Sugars 1.1g
Includes 0g Added Sugars 0%
Protein 1.88g 3.8%
Vitamin D 0mcg 0%
Calcium 58mg 4.5%
Iron 2.26mg 12.6%
Potassium 549mg 11.7%
Vitamin A 306 mcg 34%
Vitamin C 18mg 20%
Thiamin 0.03mg 2.8%
Riboflavin 0.09mg 6.6%
Niacin 0.36mg 2.2%
Vitamin B6 0.09mg 5%
Folate 9mcg DFE 2.2%
Phosphorus 33mg 2.6%
Magnesium 86mg 20.5%
Zinc 0.33mg 3%
Choline 28.7mg 5.2%
* 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: 25 kcal, Reported: 20 kcal)
Nutrient Gram Calories Percent Rec%2
Carbohydrate 4.13 16.52 66.7% 45-65%
Protein 1.88 7.52 30.4% 10-35%
Total Fat 0.08 0.72 2.9% 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 2.26 mg 12.56%
Potassium, K 549 mg 11.68%

Potential Health Risk Nutrients
Nutrient Amount DV%
Sodium, Na 415 mg 18.04%

Other Top Beneficial Nutrients
Nutrient Amount DV%
Vitamin K (phylloquinone) 327.3 µg 272.75%
Vitamin A, IU 6,124 IU 122.48%
Vitamin A, RAE 306 µg 34.00%
Magnesium, Mg 86 mg 20.48%
Vitamin C, total ascorbic acid 18 mg 20.00%
Copper, Cu 0.163 mg 18.11%
Manganese, Mn 0.334 mg 14.52%
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 92.65 g
Energy 20 kcal 1.00% 2,000 kcal
Energy 84 kJ
Protein 1.88 g 3.76% 50 g
Total lipid (fat) 0.08 g 0.10% 78 g
Ash 1.26 g

Minerals Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Calcium, Ca 58 mg 4.46% 1,300 mg
Iron, Fe 2.26 mg 12.56% 18 mg
Magnesium, Mg 86 mg 20.48% 420 mg
Phosphorus, P 33 mg 2.64% 1,250 mg
Potassium, K 549 mg 11.68% 4,700 mg
Sodium, Na 415 mg 18.04% 2,300 mg
Zinc, Zn 0.33 mg 3.00% 11 mg
Copper, Cu 0.163 mg 18.11% 0.9 mg
Manganese, Mn 0.334 mg 14.52% 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 18 mg 20.00% 90 mg
Thiamin (Vitamin B-1) 0.034 mg 2.83% 1.2 mg
Riboflavin (Vitamin B-2) 0.086 mg 6.62% 1.3 mg
Niacin (Vitamin B-3) 0.36 mg 2.25% 16 mg
Pantothenic acid (Vitamin B-5) 0.163 mg 3.26% 5 mg
Vitamin B6 0.085 mg 5.00% 1.7 mg
Folate, total (Vitamin B-9) 9 µg 2.25% 400 µg
Folic acid 0 µg
Folate, food 9 µg 2.25% 400 µg
Folate, DFE 9 µg 2.25% 400 µg
Choline, total 28.7 mg 5.22% 550 mg
Betaine 0.1 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 3652 µg
Carotene, alpha 45 µg
Cryptoxanthin, beta 0 µg
Vitamin A, IU 6124 IU 122.48% 5,000 IU
Lycopene 0 µg
Lutein + zeaxanthin 11015 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) 327.3 µg 272.75% 120 µg


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Proteins and Amino Acids Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Tryptophan 0.018 g
Threonine 0.086 g
Isoleucine 0.154 g
Leucine 0.135 g
Lysine 0.103 g
Methionine 0.02 g
Phenylalanine 0.114 g
Valine 0.114 g
Arginine 0.122 g
Histidine 0.038 g
Caffeine 0 mg
Theobromine 0 mg

Carbohydrates and Sugar Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Carbohydrate, by difference 4.13 g 1.50% 275 g
Fiber, total dietary 2.1 g 7.50% 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 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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