#1: Chard Swiss Cooked Boiled Drained With Salt
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#2: Chard Swiss Cooked Boiled Drained With Salt
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#3: Beet Greens Cooked Boiled Drained With Salt
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Nutrition Comparison of Chard Swiss Cooked Boiled Drained With Salt, Chard Swiss Cooked Boiled Drained With Salt, and Beet Greens Cooked Boiled Drained With Salt

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Calorie Comparison


2000 calories = Full Bar
  • Chard Swiss Cooked Boiled Drained With Salt100 grams (x1)1% DV
  • Chard Swiss Cooked Boiled Drained With Salt1 cup, chopped (x1)2% DV
  • Beet Greens Cooked Boiled Drained With Salt1 cup (1 Inch pieces) (x1)2% DV

Fat Comparison


65g = Full Bar
  • Chard Swiss Cooked Boiled Drained With Salt100 grams (x1)0% DV
  • Chard Swiss Cooked Boiled Drained With Salt1 cup, chopped (x1)0% DV
  • Beet Greens Cooked Boiled Drained With Salt1 cup (1 Inch pieces) (x1)0% DV

Carbohydrate Comparison


300g = Full Bar
  • Chard Swiss Cooked Boiled Drained With Salt100 grams (x1)1% DV
  • Chard Swiss Cooked Boiled Drained With Salt1 cup, chopped (x1)2% DV
  • Beet Greens Cooked Boiled Drained With Salt1 cup (1 Inch pieces) (x1)3% DV

Protein Comparison


50g = Full Bar
  • Chard Swiss Cooked Boiled Drained With Salt100 grams (x1)4% DV
  • Chard Swiss Cooked Boiled Drained With Salt1 cup, chopped (x1)7% DV
  • Beet Greens Cooked Boiled Drained With Salt1 cup (1 Inch pieces) (x1)7% DV

Cholesterol Comparison


300mg = Full Bar
  • Chard Swiss Cooked Boiled Drained With Salt100 grams (x1)0% DV
  • Chard Swiss Cooked Boiled Drained With Salt1 cup, chopped (x1)0% DV
  • Beet Greens Cooked Boiled Drained With Salt1 cup (1 Inch pieces) (x1)0% DV

Fiber Comparison


25g = Full Bar
  • Chard Swiss Cooked Boiled Drained With Salt100 grams (x1)8% DV
  • Chard Swiss Cooked Boiled Drained With Salt1 cup, chopped (x1)15% DV
  • Beet Greens Cooked Boiled Drained With Salt1 cup (1 Inch pieces) (x1)17% DV

Sugar Comparison


50g = Full Bar
  • Chard Swiss Cooked Boiled Drained With Salt100 grams (x1)2% DV
  • Chard Swiss Cooked Boiled Drained With Salt1 cup, chopped (x1)4% DV
  • Beet Greens Cooked Boiled Drained With Salt1 cup (1 Inch pieces) (x1)2% DV

Iron Comparison


18mg = Full Bar
  • Chard Swiss Cooked Boiled Drained With Salt100 grams (x1)13% DV
  • Chard Swiss Cooked Boiled Drained With Salt1 cup, chopped (x1)22% DV
  • Beet Greens Cooked Boiled Drained With Salt1 cup (1 Inch pieces) (x1)15% DV

Calcium Comparison


1300mg = Full Bar
  • Chard Swiss Cooked Boiled Drained With Salt100 grams (x1)4% DV
  • Chard Swiss Cooked Boiled Drained With Salt1 cup, chopped (x1)8% DV
  • Beet Greens Cooked Boiled Drained With Salt1 cup (1 Inch pieces) (x1)13% DV

Potassium Comparison


4700mg = Full Bar
  • Chard Swiss Cooked Boiled Drained With Salt100 grams (x1)12% DV
  • Chard Swiss Cooked Boiled Drained With Salt1 cup, chopped (x1)20% DV
  • Beet Greens Cooked Boiled Drained With Salt1 cup (1 Inch pieces) (x1)28% DV
Macronutrients
Food ##1#2#3
Weight (g)100175144
Calories
(%DV)
20
(1%)
35
(2%)
39
(2%)
Fat (g)
(%DV)
0.1
(0%)
0.1
(0%)
0.3
(0%)
Protein (g)
(%DV)
1.9
(4%)
3.3
(7%)
3.7
(7%)
Carbohydrates (g)
(%DV)
4.1
(1%)
7.2
(2%)
7.9
(3%)
Sugar (g)
(%DV)
1.1
(2%)
1.9
(4%)
0.9
(2%)
Fiber (g)
(%DV)
2.1
(8%)
3.7
(15%)
4.2
(17%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
~
(~%)
~
(~%)
0
(0%)
Net Carbs (g)23.63.7
Trans Fats (g)000
Minerals
Food ##1#2#3
Weight (g)100175144
Calcium (mg)
(%DV)
58
(4%)
101.5
(8%)
164.2
(13%)
Iron (mg)
(%DV)
2.3
(13%)
4
(22%)
2.7
(15%)
Potassium (mg)
(%DV)
549
(12%)
960.8
(20%)
1309
(28%)
Magnesium (mg)
(%DV)
86
(20%)
150.5
(36%)
97.9
(23%)
Phosphorus (mg)
(%DV)
33
(3%)
57.8
(5%)
59
(5%)
Sodium (mg)
(%DV)
415
(17%)
726.3
(30%)
686.9
(29%)
Zinc (mg)
(%DV)
0.3
(3%)
0.6
(5%)
0.7
(7%)
Copper (mg)
(%DV)
0.2
(18%)
0.3
(32%)
0.4
(40%)
Manganese (mg)
(%DV)
0.3
(15%)
0.6
(25%)
0.7
(32%)
Selenium (μg)
(%DV)
0.9
(2%)
1.6
(3%)
1.3
(2%)
Fluoride (μg)~~~
Vitamins
Food ##1#2#3
Weight (g)100175144
Vitamin A, RAE (μg)
(%DV)
306
(34%)
535.5
(60%)
551.5
(61%)
Vitamin C (mg)
(%DV)
18
(20%)
31.5
(35%)
35.9
(40%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0
(3%)
0.1
(5%)
0.2
(14%)
Riboflavin (B2) (mg)
(%DV)
0.1
(7%)
0.2
(12%)
0.4
(32%)
Niacin (B3) (mg)
(%DV)
0.4
(2%)
0.6
(4%)
0.7
(4%)
Pantothenic acid (B5) (mg)
(%DV)
0.2
(3%)
0.3
(6%)
0.5
(9%)
Vitamin B6 (mg)
(%DV)
0.1
(5%)
0.1
(9%)
0.2
(11%)
Folate (B9) (μg)
(%DV)
9
(2%)
15.8
(4%)
20.2
(5%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
9
(2%)
15.8
(4%)
20.2
(5%)
Folate (Dietary Folate Equivalents) (μg)
(%DV)
9
(2%)
15.8
(4%)
20.2
(5%)
Choline (mg)
(%DV)
28.7
(5%)
50.2
(9%)
61.2
(11%)
Retinol (μg)000
Vitamin A (IU)
(%DV)
6124
(204%)
10717
(357%)
11021.8
(367%)
Beta Carotene (μg)
(%DV)
3652
(34%)
6391
(59%)
6609.6
(61%)
Alpha Carotene (μg)
(%DV)
45
(0%)
78.8
(0%)
5.8
(0%)
Beta Cryptoxanthin (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Lycopene (μg)000
Lutein + Zeaxanthin (μg)1101519276.32619.4
Vitamin E (mg)
(%DV)
1.9
(13%)
3.3
(22%)
2.6
(17%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (Ergocalciferol) (μg)~~~
Vitamin D3 (Cholecalciferol) (μg)~~~
Vitamin D (IU) (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
327.3
(273%)
572.8
(477%)
697
(581%)
Vitamin K1 (Dihydrophylloquinone) (μg)~~~
Menaquinone-4 (μg)~~~
Other
Food ##1#2#3
Weight (g)100175144
Water (g)92.7162.1128.3
Ash (g)124
Alcohol (g)~~~
Caffeine (mg)00~
Theobromine (mg)00~
Carbohydrates
Food ##1#2#3
Weight (g)100175144
Sucrose (g)~~~
Glucose (g)~~~
Fructose (g)~~~
Lactose (g)~~~
Maltose (g)~~~
Galactose (g)~~~
Starch (g)~~~
Fats
Food ##1#2#3
Weight (g)100175144
Omega 3s (mg)
(%DV)
0
(0%)
0
(0%)
9
(1%)
Omega 6s (mg)0094
Omega 3 to Omega 6 Ratio~~0.09
Omega 6 to Omega 3 Ratio~~10.83
4:0 (mg)~~~
6:0 (mg)~~~
8:0 (mg)~~~
10:0 (mg)~~~
12:0 (mg)~~~
13:0 (mg)~~~
14:0 (mg)~~~
15:0 (mg)~~~
16:0 (mg)~~43
17:0 (mg)~~~
18:0 (mg)~~1
20:0 (mg)~~~
22:0 (mg)~~~
24:0 (mg)~~~
Monosaturated Fats (mg)~~55
14:1 (mg)~~~
15:1 (mg)~~~
16:1 undifferentiated (mg)~~~
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)~~~
18:1 undifferentiated (mg)~~55
18:1 c (mg)~~~
18:1 t (mg)~~~
18:1-11 t (18:1t n-7) (mg)~~~
20:1 (mg)~~~
22:1 undifferentiated (mg)~~~
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~~~
Polyunsaturated Fats (mg)~~101
18:2 undifferentiated (mg)~~94
18:2 n-6 c,c (mg)~~~
18:2 CLAs (mg)~~~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~~~
18:3 undifferentiated (mg)~~9
Alpha Linolenic Acid (ALA) (mg)~~~
18:3 n-6 c,c,c (mg)~~~
18:3i (mg)~~~
18:4 (mg)~~~
20:2 n-6 c,c (mg)~~~
20:3 undifferentiated (mg)~~~
20:3 n-3 (mg)~~~
20:3 n-6 (mg)~~~
20:4 undifferentiated (mg)~~~
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)~~~
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)~~~
Docosahexaenoic Acid (DHA) (mg)~~~
Fatty acids, total trans-monoenoic (mg)~~~
Fatty acids, total trans-polyenoic (mg)~~~
Phytosterols (mg)~~~
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
Amino Acids
Food ##1#2#3
Weight (g)100175144
Betaine (mg)000
Tryptophan (mg)
(%DV)
18
(6%)
32
(11%)
58
(21%)
Threonine (mg)
(%DV)
86
(8%)
151
(14%)
109
(10%)
Isoleucine (mg)
(%DV)
154
(11%)
270
(19%)
76
(5%)
Leucine (mg)
(%DV)
135
(5%)
236
(9%)
166
(6%)
Lysine (mg)
(%DV)
103
(5%)
180
(9%)
108
(5%)
Methionine (mg)
(%DV)
20
(3%)
35
(5%)
30
(4%)
Cystine (mg)
(%DV)
~
(~%)
~
(~%)
35
(12%)
Phenylalanine (mg)
(%DV)
114
(13%)
200
(23%)
98
(11%)
Tyrosine (mg)
(%DV)
~
(~%)
~
(~%)
88
(10%)
Valine (mg)
(%DV)
114
(6%)
200
(11%)
109
(6%)
Arginine (mg)122214105
Histidine (mg)
(%DV)
38
(5%)
67
(10%)
56
(8%)
Alanine (mg)~~137
Aspartic acid (mg)~~219
Glutamic acid (mg)~~449
Glycine (mg)~~135
Proline (mg)~~88
Serine (mg)~~118
Hydroxyproline (mg)~~~

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.