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    Home»Swiss chard raw

    Swiss chard raw

    Nutritional value of Swiss chard raw
    Serving Size: 1 leaf, 48.0 g

    Calories 9 Kcal. Calories from Fat 0.9 Kcal.

    Proximity Amount % DV
    Water 44.48  g N/D
    Energy 9  Kcal N/D
    Energy 38  kJ N/D
    Protein 0.86  g 1.72%
    Total Fat (lipid) 0.1  g 0.29%
    Ash 0.77  g N/D
    Carbohydrate 1.8  g 1.38%
    Total dietary Fiber 0.8  g 2.11%
    Total Sugars 0.53  g N/D

    Minerals Amount % DV
    Calcium, Ca 24  mg 2.40%
    Iron, Fe 0.86  mg 10.75%
    Magnesium, Mg 39  mg 9.29%
    Phosphorus, P 22  mg 3.14%
    Potassium, K 182  mg 3.87%
    Sodium, Na 102  mg 6.80%
    Zinc, Zn 0.17  mg 1.55%
    Copper, Cu 0.086  mg 9.56%
    Manganese, Mn 0.176  mg 7.65%
    Selenium, Se 0.4  µg 0.73%


    Vitamins Amount % DV
    Water soluble Vitamins
    Vitamin B1 (Thiamin) 0.019  mg 1.58%
    Vitamin B2 (Riboflavin) 0.043  mg 3.31%
    Vitamin B3 (Niacin) 0.192  mg 1.20%
    Vitamin B5 (Pantothenic acid) 0.083  mg 1.66%
    Vitamin B6 (Pyridoxine) 0.048  mg 3.69%
    Vitamin B9 (Folate, Folic acid) 7  µg 1.75%
    Folate, DEF 7  µg N/D
    Folate, food 7  µg N/D
    Choline 8.6  mg 1.56%
    Vitamin C (Ascorbic acid) 14.4  mg 16.00%
    Fat-soluble Vitamins  (Retinoids and Carotenoids)
    Vitamin A, RAE 147  µg 21.00%
    Vitamin A, IU 2936  IU N/D
    Beta Carotene 1751  µg N/D
    Alpha Carotene 22  µg N/D
    Betaine 0.1  mg N/D
    Lutein + zeaxanthin 5280  µg N/D
    Vitamin E (alpha-tocopherol) 0.91  mg 6.07%
    Vitamin K (phylloquinone) 398.4  µg 332.00%

    Lipids Amount % DV
    Fatty acids, total saturated 0.014  g 0.02%
    Palmitic acid 16:00 (Hexadecanoic acid) 0.014  g N/D
    Fatty acids, total monounsaturated 0.019  g N/D
    Oleic acid 18:1 (octadecenoic acid) 0.019  g N/D
    Fatty acids, total polyunsaturated 0.034  g 0.20%
    Linoleic acid 18:2 (octadecadienoic acid) 0.03  g N/D
    Linolenic acid 18:3 (Octadecatrienoic acid) 0.003  g N/D


    Amino acids Amount % DV
    Tryptophan 0.008  g 1.82%
    Threonine 0.04  g 2.27%
    Isoleucine 0.071  g 4.25%
    Leucine 0.062  g 1.68%
    Lysine 0.048  g 1.44%
    Methionine 0.009  g N/D
    Phenylalanine 0.053  g N/D
    Valine 0.053  g 2.51%
    Arginine 0.056  g N/D
    Histidine 0.017  g 1.38%


    Flavan-3-ols Amount % DV
    (+)-Catechin 0.7  mg N/D


    Flavonols Amount % DV
    Kaempferol 2.8  mg N/D
    Myricetin 1.5  mg N/D
    Quercetin 1.1  mg N/D

    *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 healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.

    Source:

    https://ndb.nal.usda.gov/ndb/foods/show/2917

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