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Swiss Chard: detail




Swiss Chard: Macro nutrients

Swiss Chard: Macro nutrients, for a portion of 30g
Macro nutrientsrecommended daily intakes by portionfor 100grecommendedmax
Food EnergyFood Energy0%6kcal20kcal2070kcalNR
ProteinsProteins1%0.56g1.9g50g180g
CarbohydrateCarbohydrate1%1.2g4.1g230g340g
LipidLipid0%0.024g0.08g50g80g
» Saturated fatSaturated fat0%0.0036g0.012g17g27g
» Monounsaturated fatMonounsaturated fat0%0.0048g0.016g17g27g
» Polyunsaturated fatPolyunsaturated fat0%0.0084g0.028g17g27g
» » Omega 3Omega 3NR
» » Omega 6Omega 6NR
» CholesterolCholesterol0%0mg0mg20mg300mg
Dietary fiberDietary fiber3%0.63g2.1g25gNR
WaterWater1%28g93g2700gNR



Swiss Chard: Vitamins

Swiss Chard: Vitamins, for a portion of 30g
Vitaminsrecommended daily intakes by portionfor 100grecommendedmax
Vitamin AVit. A13%92µg306µg700µgNR
» RetinolRetinol0%0µg0µg700µg3000µg
» beta-Carotenebeta-Carotene43%1096µg3652µg2520µgNR
ThiamineThiamine1%0.01mg0.034mg1.1mgNR
RiboflavinRiboflavin2%0.026mg0.086mg1.1mgNR
NiacinNiacin1%0.2NE0.66NE14NENR
Pantothenic acidPantothenic acid1%0.049mg0.16mg5mgNR
Vitamin B6Vit. B62%0.026mg0.085mg1.3mg100mg
Folic acidFolic acid1%2.7µg9µg400µgNR
Vitamin B12Vit. B120%0µg0µg2.4µgNR
Vitamin CVit. C7%5.4mg18mg75mg2000mg
Vitamin DVit. D0%0µg0µg5µgNR
Vitamin EVit. E4%0.57mg1.9mg15mgNR
Vitamin KVit. K109%98µg327µg90µgNR



Swiss Chard: Dietary minerals

Swiss Chard: Dietary minerals, for a portion of 30g
Dietary mineralsrecommended daily intakes by portionfor 100grecommendedmax
CalciumCalcium2%17mg58mg1000mg2500mg
CopperCopper5%0.049mg0.16mg0.9mg10mg
IronIron4%0.68mg2.3mg18mg45mg
MagnesiumMagnesium8%26mg86mg320mgNR
ManganeseManganese6%0.1mg0.33mg1.8mg11mg
PhosphorusPhosphorus1%9.9mg33mg700mg4000mg
PotassiumPotassium4%165mg549mg4700mgNR
SeleniumSelenium0%0.27µg0.9µg55µg400µg
SodiumSodium4%54mg179mg1500mg2300mg
Salt (sodium equivalence)Salt4%145mg484mg4100mg4100mg
ZincZinc1%0.099mg0.33mg8mg40mg



Swiss Chard: Essential amino acids

Swiss Chard: Essential amino acids, for a portion of 30g
Essential amino acidsrecommended daily intakes by portionfor 100grecommendedmax
HistidineHistidine2%0.011g0.038g0.6gNR
IsoleucineIsoleucine4%0.046g0.15g1.2gNR
LeucineLeucine2%0.041g0.14g2.3gNR
LysineLysine2%0.031g0.1g1.8gNR
MethionineMethionine1%0.006g0.02g0.9gNR
PhenylalaninePhenylalanine2%0.034g0.11g1.5gNR
ThreonineThreonine3%0.026g0.086g0.9gNR
TryptophanTryptophan2%0.0054g0.018g0.24gNR
ValineValine2%0.034g0.11g1.7gNR



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