#1: Cooked Swiss Chard
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Nutrition Facts for Cooked Swiss Chard

(Chard swiss cooked boiled drained without salt)

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Serving Size:
x

Total Calories: 35


Calorie Breakdown
4% Fat
65% Carbs
31% Protein

  • 4% Fat
  • 65% Carbs
  • 31% Protein

Macronutrients by %DV


Bar length represents the %DV.
  • Calories2% DV
  • Fat0% DV
  • Saturated Fats0% DV
  • Cholesterol0% DV
  • Carbohydrates2% DV
  • Fiber15% DV
  • Sugar4% DV
  • Protein7% DV

Common Minerals by %DV


Bar length represents the %DV.
  • Calcium8% DV
  • Iron22% DV
  • Potassium20% DV
  • Sodium13% DV
  • Magnesium36% DV
  • Zinc5% DV

Common Vitamins by %DV


Bar length represents the %DV.
  • Vitamin A, RAE60% DV
  • Vitamin B120% DV
  • Vitamin C35% DV
  • Vitamin D0% DV
  • Vitamin E22% DV
  • Vitamin K477% DV
Nutrient%DV
Weight175g
Calories352%
Fat0.1g0%
Protein3.3g7%
Carbohydrate7.2g2%
Sugars1.9g4%
Fiber3.7g15%
Cholesterol0mg0%
Saturated Fats0g0%
Calcium, Ca101.5mg8%
Iron, Fe4mg22%
Potassium, K960.8mg20%
Magnesium, Mg150.5mg36%
Vitamin A, RAE535.5μg60%
Vitamin C31.5mg35%
Vitamin B-120μg0%
Macronutrients
Macronutrients%DV
Weight175g
Calories352%
Fat0.1g0%
Protein3.3g7%
Carbohydrate7.2g2%
Sugars1.9g4%
Fiber3.7g15%
Cholesterol0mg0%
Saturated Fats0g0%
Net Carbs3.6g
Trans Fatty Acids0g
Minerals
Minerals%DV
Weight175g
Calcium, Ca101.5mg8%
Iron, Fe4mg22%
Potassium, K960.8mg20%
Magnesium, Mg150.5mg36%
Phosphorus, P57.8mg5%
Sodium, Na313.3mg13%
Zinc, Zn0.6mg5%
Copper, Cu0.3mg32%
Manganese, Mn0.6mg25%
Selenium, Se1.6μg3%
Fluoride, F~μg
Vitamins
Vitamins%DV
Weight175g
Vitamin A, RAE535.5μg60%
Vitamin C31.5mg35%
Vitamin B-120μg0%
Thiamin (B1)0.1mg5%
Riboflavin (B2)0.2mg12%
Niacin (B3)0.6mg4%
Pantothenic acid (B5)0.3mg6%
Vitamin B-60.1mg9%
Folate (B9)15.8μg4%
Folic acid0μg0%
Food Folate15.8μg4%
Folate DFE15.8μg4%
Choline50.2mg9%
Retinol0μg
Vitamin A, IU10717IU357%
Carotene, beta6391μg59%
Carotene, alpha78.8μg0%
Cryptoxanthin, beta0μg0%
Lycopene0μg
Lutein + Zeaxanthin19276.3μg
Vitamin E (alpha-tocopherol)3.3mg22%
Vitamin D0μg0%
Vitamin D2 (ergocalciferol)~μg
Vitamin D3 (cholecalciferol)~μg
Vitamin D (IU)0IU0%
Vitamin K (phylloquinone)572.8μg477%
Vitamin K1 Dihydrophylloquinone~μg
Menaquinone-4~μg
Other
Other
Weight175g
Water162.1g
Ash2g
Alcohol0g
Caffeine0mg
Theobromine0mg
Carbohydrates
Carbohydrates
Weight175g
Sucrose~g
Glucose (Dextrose)~g
Fructose~g
Lactose~g
Maltose~g
Galactose~g
Starch~g
Fats
Fats%AI
Weight175g
Omega 3 Fatty Acids5mg0%
Omega 6 Fatty Acids44mg
Omega 3 to Omega 6 Ratio0.11
Omega 6 to Omega 3 Ratio8.8
4:00mg
6:00mg
8:00mg
10:00mg
12:00mg
13:0~mg
14:00mg
15:0~mg
16:021mg
17:0~mg
18:00mg
20:0~mg
22:0~mg
24:0~mg
Fatty acids, total monounsaturated28mg
14:1~mg
15:1~mg
16:1 undifferentiated0mg
16:1 c~mg
16:1 t~mg
17:1~mg
18:1 undifferentiated28mg
18:1 c~mg
18:1 t~mg
18:1-11 t (18:1t n-7)~mg
20:10mg
22:1 undifferentiated0mg
22:1 c~mg
22:1 t~mg
24:1 c~mg
Fatty acids, total polyunsaturated49mg
18:2 undifferentiated44mg
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 undifferentiated5mg
18:3 n-3 c,c,c (ALA)~mg
18:3 n-6 c,c,c~mg
18:3i~mg
18:40mg
20:2 n-6 c,c~mg
20:3 undifferentiated~mg
20:3 n-3~mg
20:3 n-6~mg
20:4 undifferentiated0mg
20:4 n-6~mg
20:5 n-3 (EPA)0mg
21:5~mg
22:4~mg
22:5 n-3 (DPA)0mg
22:6 n-3 (DHA)0mg
Fatty acids, total trans-monoenoic~mg
Fatty acids, total trans-polyenoic~mg
Phytosterols~mg
Stigmasterol~mg
Campesterol~mg
Beta-sitosterol~mg
Amino Acids
Amino Acids%RDI
Weight175g
Betaine0mg
Tryptophan32mg11%
Threonine151mg14%
Isoleucine270mg19%
Leucine236mg9%
Lysine180mg9%
Methionine35mg5%
Cystine~mg~%
Phenylalanine200mg23%
Tyrosine~mg~%
Valine200mg11%
Arginine214mg
Histidine67mg10%
Alanine~mg
Aspartic acid~mg
Glutamic acid~mg
Glycine~mg
Proline~mg
Serine~mg
Hydroxyproline~mg

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