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Swiss Chard: detail




Swiss Chard: Macro nutrients

Swiss Chard: Macro nutrients, for a portion of 200g
Macro nutrientsrecommended daily intakes by portionfor 100grecommendedmax
Food EnergyFood Energy2%40kcal20kcal2070kcalNR
ProteinsProteins8%3.8g1.9g50g180g
CarbohydrateCarbohydrate4%8.3g4.1g230g340g
LipidLipid0%0.16g0.08g50g80g
» Saturated fatSaturated fat0%0.024g0.012g17g27g
» Monounsaturated fatMonounsaturated fat0%0.032g0.016g17g27g
» Polyunsaturated fatPolyunsaturated fat0%0.056g0.028g17g27g
» » Omega 3Omega 3NR
» » Omega 6Omega 6NR
» CholesterolCholesterol0%0mg0mg20mg300mg
Dietary fiberDietary fiber17%4.2g2.1g25gNR
WaterWater7%185g93g2700gNR



Swiss Chard: Vitamins

Swiss Chard: Vitamins, for a portion of 200g
Vitaminsrecommended daily intakes by portionfor 100grecommendedmax
Vitamin AVit. A87%612µg306µg700µgNR
» RetinolRetinol0%0µg0µg700µg3000µg
» beta-Carotenebeta-Carotene290%7304µg3652µg2520µgNR
ThiamineThiamine6%0.068mg0.034mg1.1mgNR
RiboflavinRiboflavin16%0.17mg0.086mg1.1mgNR
NiacinNiacin9%1.3NE0.66NE14NENR
Pantothenic acidPantothenic acid7%0.33mg0.16mg5mgNR
Vitamin B6Vit. B613%0.17mg0.085mg1.3mg100mg
Folic acidFolic acid5%18µg9µg400µgNR
Vitamin B12Vit. B120%0µg0µg2.4µgNR
Vitamin CVit. C48%36mg18mg75mg2000mg
Vitamin DVit. D0%0µg0µg5µgNR
Vitamin EVit. E25%3.8mg1.9mg15mgNR
Vitamin KVit. K727%655µg327µg90µgNR



Swiss Chard: Dietary minerals

Swiss Chard: Dietary minerals, for a portion of 200g
Dietary mineralsrecommended daily intakes by portionfor 100grecommendedmax
CalciumCalcium12%116mg58mg1000mg2500mg
CopperCopper36%0.33mg0.16mg0.9mg10mg
IronIron25%4.5mg2.3mg18mg45mg
MagnesiumMagnesium54%172mg86mg320mgNR
ManganeseManganese37%0.67mg0.33mg1.8mg11mg
PhosphorusPhosphorus9%66mg33mg700mg4000mg
PotassiumPotassium23%1098mg549mg4700mgNR
SeleniumSelenium3%1.8µg0.9µg55µg400µg
SodiumSodium24%358mg179mg1500mg2300mg
Salt (sodium equivalence)Salt24%968mg484mg4100mg4100mg
ZincZinc8%0.66mg0.33mg8mg40mg



Swiss Chard: Essential amino acids

Swiss Chard: Essential amino acids, for a portion of 200g
Essential amino acidsrecommended daily intakes by portionfor 100grecommendedmax
HistidineHistidine13%0.076g0.038g0.6gNR
IsoleucineIsoleucine26%0.31g0.15g1.2gNR
LeucineLeucine12%0.27g0.14g2.3gNR
LysineLysine11%0.21g0.1g1.8gNR
MethionineMethionine4%0.04g0.02g0.9gNR
PhenylalaninePhenylalanine15%0.23g0.11g1.5gNR
ThreonineThreonine19%0.17g0.086g0.9gNR
TryptophanTryptophan15%0.036g0.018g0.24gNR
ValineValine13%0.23g0.11g1.7gNR



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