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Swiss Chard: detail




Swiss Chard: Macro nutrients

Swiss Chard: Macro nutrients, for a portion of 100g
Macro nutrientsrecommended daily intakes by portionfor 100grecommendedmax
Food EnergyFood Energy1%20kcal20kcal2070kcalNR
ProteinsProteins4%1.9g1.9g50g180g
CarbohydrateCarbohydrate2%4.1g4.1g230g340g
LipidLipid0%0.08g0.08g50g80g
» Saturated fatSaturated fat0%0.012g0.012g17g27g
» Monounsaturated fatMonounsaturated fat0%0.016g0.016g17g27g
» Polyunsaturated fatPolyunsaturated fat0%0.028g0.028g17g27g
» » Omega 3Omega 3NR
» » Omega 6Omega 6NR
» CholesterolCholesterol0%0mg0mg20mg300mg
Dietary fiberDietary fiber8%2.1g2.1g25gNR
WaterWater3%93g93g2700gNR



Swiss Chard: Vitamins

Swiss Chard: Vitamins, for a portion of 100g
Vitaminsrecommended daily intakes by portionfor 100grecommendedmax
Vitamin AVit. A44%306µg306µg700µgNR
» RetinolRetinol0%0µg0µg700µg3000µg
» beta-Carotenebeta-Carotene145%3652µg3652µg2520µgNR
ThiamineThiamine3%0.034mg0.034mg1.1mgNR
RiboflavinRiboflavin8%0.086mg0.086mg1.1mgNR
NiacinNiacin5%0.66NE0.66NE14NENR
Pantothenic acidPantothenic acid3%0.16mg0.16mg5mgNR
Vitamin B6Vit. B67%0.085mg0.085mg1.3mg100mg
Folic acidFolic acid2%9µg9µg400µgNR
Vitamin B12Vit. B120%0µg0µg2.4µgNR
Vitamin CVit. C24%18mg18mg75mg2000mg
Vitamin DVit. D0%0µg0µg5µgNR
Vitamin EVit. E13%1.9mg1.9mg15mgNR
Vitamin KVit. K364%327µg327µg90µgNR



Swiss Chard: Dietary minerals

Swiss Chard: Dietary minerals, for a portion of 100g
Dietary mineralsrecommended daily intakes by portionfor 100grecommendedmax
CalciumCalcium6%58mg58mg1000mg2500mg
CopperCopper18%0.16mg0.16mg0.9mg10mg
IronIron13%2.3mg2.3mg18mg45mg
MagnesiumMagnesium27%86mg86mg320mgNR
ManganeseManganese19%0.33mg0.33mg1.8mg11mg
PhosphorusPhosphorus5%33mg33mg700mg4000mg
PotassiumPotassium12%549mg549mg4700mgNR
SeleniumSelenium2%0.9µg0.9µg55µg400µg
SodiumSodium12%179mg179mg1500mg2300mg
Salt (sodium equivalence)Salt12%484mg484mg4100mg4100mg
ZincZinc4%0.33mg0.33mg8mg40mg



Swiss Chard: Essential amino acids

Swiss Chard: Essential amino acids, for a portion of 100g
Essential amino acidsrecommended daily intakes by portionfor 100grecommendedmax
HistidineHistidine6%0.038g0.038g0.6gNR
IsoleucineIsoleucine13%0.15g0.15g1.2gNR
LeucineLeucine6%0.14g0.14g2.3gNR
LysineLysine6%0.1g0.1g1.8gNR
MethionineMethionine2%0.02g0.02g0.9gNR
PhenylalaninePhenylalanine8%0.11g0.11g1.5gNR
ThreonineThreonine10%0.086g0.086g0.9gNR
TryptophanTryptophan8%0.018g0.018g0.24gNR
ValineValine7%0.11g0.11g1.7gNR



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