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Swiss Chard: detail

Detailed name: Chard, swiss, boiled, drained
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Food Group: Vegetables, Vegetable Products
Source: Canadian Nutrient File
Food suitable for Vegetarians and Vegans
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Swiss Chard: Macro nutrients

Swiss Chard: Macro nutrients, for a portion of 150g
Macro nutrients	recommended daily intakes by portion		for 100g	recommended	max
Food EnergyFood Energy		30kcal	20kcal	2070kcal	NR
ProteinsProteins		2.8g	1.9g	50g	180g
CarbohydrateCarbohydrate		6.2g	4.1g	230g	340g
LipidLipid		0.12g	0.08g	50g	80g
» Saturated fatSaturated fat		0.018g	0.012g	17g	27g
» Monounsaturated fatMonounsaturated fat		0.024g	0.016g	17g	27g
» Polyunsaturated fatPolyunsaturated fat		0.042g	0.028g	17g	27g
» » Omega 3Omega 3	NR
» » Omega 6Omega 6	NR
» CholesterolCholesterol		0mg	0mg	20mg	300mg
Dietary fiberDietary fiber		3.2g	2.1g	25g	NR
WaterWater		139g	93g	2700g	NR

Swiss Chard: Vitamins

Swiss Chard: Vitamins, for a portion of 150g
Vitamins	recommended daily intakes by portion		for 100g	recommended	max
Vitamin AVit. A		459µg	306µg	700µg	NR
» RetinolRetinol		0µg	0µg	700µg	3000µg
» beta-Carotenebeta-Carotene		5478µg	3652µg	2520µg	NR
ThiamineThiamine		0.051mg	0.034mg	1.1mg	NR
RiboflavinRiboflavin		0.13mg	0.086mg	1.1mg	NR
NiacinNiacin		0.99NE	0.66NE	14NE	NR
Pantothenic acidPantothenic acid		0.24mg	0.16mg	5mg	NR
Vitamin B6Vit. B6		0.13mg	0.085mg	1.3mg	100mg
Folic acidFolic acid		14µg	9µg	400µg	NR
Vitamin B12Vit. B12		0µg	0µg	2.4µg	NR
Vitamin CVit. C		27mg	18mg	75mg	2000mg
Vitamin DVit. D		0µg	0µg	5µg	NR
Vitamin EVit. E		2.8mg	1.9mg	15mg	NR
Vitamin KVit. K		491µg	327µg	90µg	NR

Swiss Chard: Dietary minerals

Swiss Chard: Dietary minerals, for a portion of 150g
Dietary minerals	recommended daily intakes by portion		for 100g	recommended	max
CalciumCalcium		87mg	58mg	1000mg	2500mg
CopperCopper		0.24mg	0.16mg	0.9mg	10mg
IronIron		3.4mg	2.3mg	18mg	45mg
MagnesiumMagnesium		129mg	86mg	320mg	NR
ManganeseManganese		0.5mg	0.33mg	1.8mg	11mg
PhosphorusPhosphorus		50mg	33mg	700mg	4000mg
PotassiumPotassium		824mg	549mg	4700mg	NR
SeleniumSelenium		1.4µg	0.9µg	55µg	400µg
SodiumSodium		269mg	179mg	1500mg	2300mg
Salt (sodium equivalence)Salt		726mg	484mg	4100mg	4100mg
ZincZinc		0.5mg	0.33mg	8mg	40mg

Swiss Chard: Essential amino acids

Swiss Chard: Essential amino acids, for a portion of 150g
Essential amino acids	recommended daily intakes by portion		for 100g	recommended	max
HistidineHistidine		0.057g	0.038g	0.6g	NR
IsoleucineIsoleucine		0.23g	0.15g	1.2g	NR
LeucineLeucine		0.2g	0.14g	2.3g	NR
LysineLysine		0.15g	0.1g	1.8g	NR
MethionineMethionine		0.03g	0.02g	0.9g	NR
PhenylalaninePhenylalanine		0.17g	0.11g	1.5g	NR
ThreonineThreonine		0.13g	0.086g	0.9g	NR
TryptophanTryptophan		0.027g	0.018g	0.24g	NR
ValineValine		0.17g	0.11g	1.7g	NR