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


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