Chard cooked drained without salt

Nutritional value of Chard cooked drained without salt
Serving Size: 1 Cup, 175 g

Calories 35 Kcal. Calories from Fat 1.26 Kcal.

Proximity Amount % DV
Water 162.14 g N/D
Energy 35 Kcal N/D
Energy 147 kJ N/D
Protein 3.29 g 6.58%
Total Fat (lipid) 0.14 g 0.40%
Ash 2.2 g N/D
Carbohydrate 7.23 g 5.56%
Total dietary Fiber 3.7 g 9.74%
Total Sugars 1.93 g N/D

Minerals Amount % DV
Calcium, Ca 102 mg 10.20%
Iron, Fe 3.95 mg 49.38%
Magnesium, Mg 150 mg 35.71%
Phosphorus, P 58 mg 8.29%
Potassium, K 961 mg 20.45%
Sodium, Na 313 mg 20.87%
Zinc, Zn 0.58 mg 5.27%
Copper, Cu 0.285 mg 31.67%
Manganese, Mn 0.584 mg 25.39%
Selenium, Se 1.6 µg 2.91%

Vitamins Amount % DV
Water soluble Vitamins
Vitamin B1 (Thiamin) 0.06 mg 5.00%
Vitamin B2 (Riboflavin) 0.15 mg 11.54%
Vitamin B3 (Niacin) 0.63 mg 3.94%
Vitamin B5 (Pantothenic acid) 0.285 mg 5.70%
Vitamin B6 (Pyridoxine) 0.149 mg 11.46%
Vitamin B9 (Folate) 16 µg 4.00%
Folate, food 16 µg N/D
Folate, DEF 16 µg N/D
Choline 50.2 mg 9.13%
Vitamin C (Ascorbic acid) 31.5 mg 35.00%
Fat-soluble Vitamins  (Retinoids and Carotenoids)
Vitamin A, RAE 536 µg 76.57%
Vitamin A, IU 10717 IU N/D
Beta Carotene 6391 µg N/D
Alpha Carotene 79 µg N/D
Betaine 0.2 mg N/D
Lutein + zeaxanthin 19276 µg N/D
Vitamin E (alpha-tocopherol) 3.31 mg 22.07%
Vitamin K (phylloquinone) 572.8 µg 477.33%

Lipids Amount % DV
Fatty acids, total saturated 0.021 g N/D
Palmitic acid 16:00 (Hexadecanoic acid) 0.021 g N/D
Fatty acids, total monounsaturated 0.028 g N/D
Oleic acid 18:1 (octadecenoic acid) 0.028 g N/D
Fatty acids, total polyunsaturated 0.049 g N/D
Linoleic acid 18:2 (octadecadienoic acid) 0.044 g N/D
Linolenic acid 18:3 (Octadecatrienoic acid) 0.005 g N/D

Amino Acids Amount % DV
Tryptophan 0.032 g 7.27%
Threonine 0.15 g 8.52%
Isoleucine 0.27 g 16.15%
Leucine 0.236 g 6.39%
Lysine 0.18 g 5.38%
Methionine 0.035 g N/D
Phenylalanine 0.199 g N/D
Valine 0.199 g 9.42%
Arginine 0.213 g N/D
Histidine 0.066 g 5.36%

*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.


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