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Swiss Chard: detail




Swiss Chard: Macro nutrients

Swiss Chard: Macro nutrients, for a standard portion of 85g
Macro nutrientsrecommended daily intakes by portionfor 100grecommendedmax
Food EnergyFood Energy1%17kcal20kcal2070kcalNR
ProteinsProteins3%1.6g1.9g50g180g
CarbohydrateCarbohydrate2%3.5g4.1g230g340g
LipidLipid0%0.068g0.08g50g80g
» Saturated fatSaturated fat0%0.01g0.012g17g27g
» Monounsaturated fatMonounsaturated fat0%0.014g0.016g17g27g
» Polyunsaturated fatPolyunsaturated fat0%0.024g0.028g17g27g
» » Omega 3Omega 3NR
» » Omega 6Omega 6NR
» CholesterolCholesterol0%0mg0mg20mg300mg
Dietary fiberDietary fiber7%1.8g2.1g25gNR
WaterWater3%79g93g2700gNR






Swiss Chard: Vitamins

Swiss Chard: Vitamins, for a standard portion of 85g
Vitaminsrecommended daily intakes by portionfor 100grecommendedmax
Vitamin AVit. A37%260µg306µg700µgNR
» RetinolRetinol0%0µg0µg700µg3000µg
» beta-Carotenebeta-Carotene123%3104µg3652µg2520µgNR
ThiamineThiamine3%0.029mg0.034mg1.1mgNR
RiboflavinRiboflavin7%0.073mg0.086mg1.1mgNR
NiacinNiacin4%0.56NE0.66NE14NENR
Pantothenic acidPantothenic acid3%0.14mg0.16mg5mgNR
Vitamin B6Vit. B66%0.072mg0.085mg1.3mg100mg
Folic acidFolic acid2%7.7µg9µg400µgNR
Vitamin B12Vit. B120%0µg0µg2.4µgNR
Vitamin CVit. C20%15mg18mg75mg2000mg
Vitamin DVit. D0%0µg0µg5µgNR
Vitamin EVit. E11%1.6mg1.9mg15mgNR
Vitamin KVit. K309%278µg327µg90µgNR






Swiss Chard: Dietary minerals

Swiss Chard: Dietary minerals, for a standard portion of 85g
Dietary mineralsrecommended daily intakes by portionfor 100grecommendedmax
CalciumCalcium5%49mg58mg1000mg2500mg
CopperCopper15%0.14mg0.16mg0.9mg10mg
IronIron11%1.9mg2.3mg18mg45mg
MagnesiumMagnesium23%73mg86mg320mgNR
ManganeseManganese16%0.28mg0.33mg1.8mg11mg
PhosphorusPhosphorus4%28mg33mg700mg4000mg
PotassiumPotassium10%467mg549mg4700mgNR
SeleniumSelenium1%0.77µg0.9µg55µg400µg
SodiumSodium10%152mg179mg1500mg2300mg
Salt (sodium equivalence)Salt10%411mg484mg4100mg6200mg
ZincZinc4%0.28mg0.33mg8mg40mg






Swiss Chard: Essential amino acids

Swiss Chard: Essential amino acids, for a standard portion of 85g
Essential amino acidsrecommended daily intakes by portionfor 100grecommendedmax
HistidineHistidine5%0.032g0.038g0.6gNR
IsoleucineIsoleucine11%0.13g0.15g1.2gNR
LeucineLeucine5%0.11g0.14g2.3gNR
LysineLysine5%0.088g0.1g1.8gNR
MethionineMethionine2%0.017g0.02g0.9gNR
PhenylalaninePhenylalanine6%0.097g0.11g1.5gNR
ThreonineThreonine8%0.073g0.086g0.9gNR
TryptophanTryptophan6%0.015g0.018g0.24gNR
ValineValine6%0.097g0.11g1.7gNR



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