Chard, swiss, cooked, boiled, drained, without salt
Macros
| Nutrient | Amount | % Daily Value | |
|---|---|---|---|
| Calories | 20 | Kcal | |
| Protein | 1.9 | g | 3.8% |
| Fat | 0.08 | g | < 1% |
| Carbohydrate | 4.1 | g | 1.5% |
| Water | 93 | g | 2.5% |
| Fiber | 2.1 | g | 7.5% |
Minerals
| Nutrient | Amount | % Daily Value | |
|---|---|---|---|
| Calcium (Ca) | 58 | mg | 4.5% |
| Copper (Cu) | 0.16 | mg | 18% |
| Iron (Fe) | 2.3 | mg | 13% |
| Magnesium (Mg) | 86 | mg | 20% |
| Manganese (Mn) | 0.33 | mg | 15% |
| Phosphorus (P) | 33 | mg | 2.6% |
| Potassium (K) | 549 | mg | 12% |
| Selenium (Se) | 0.9 | μg | 1.6% |
| Sodium (Na) | 179 | mg | 7.8% |
| Zinc (Zn) | 0.33 | mg | 3% |
Vitamins
| Nutrient | Amount | % Daily Value | |
|---|---|---|---|
| Vitamin A | 6124 | IU | |
| Vitamin A retinol equivalents | 306 | μg | 34% |
| Retinol (preformed vitamin A) | 0 | μg | |
| Alpha-carotene | 45 | μg | |
| Beta-carotene | 3652 | μg | |
| Cryptoxanthin | 0 | μg | |
| Lutein + zeaxanthin | 11015 | μg | |
| Lycopene | 0 | μg | |
| Betaine | 0.1 | mg | |
| Thiamin (B1) | 0.034 | mg | 2.8% |
| Riboflavin (B2) | 0.086 | mg | 6.6% |
| Niacin (B3) | 0.36 | mg | |
| Pantothenic acid (B5) | 0.16 | mg | 3.3% |
| Pyridoxine (B6) | 0.085 | mg | 5% |
| Choline | 29 | mg | |
| Cobalamin (B12) | 0 | μg | < 1% |
| Folate equivalents | 9 | μg | 2.3% |
| Folate, natural | 9 | μg | |
| Folic acid | 0 | μg | |
| Total folates | 9 | μg | |
| Vitamin C | 18 | mg | 20% |
| Vitamin D (D2 + D3) | 0 | IU | |
| Vitamin D (D2 + D3) | 0 | μg | |
| Vitamin E | 1.9 | mg | 13% |
| Vitamin K (phylloquinone) | 327 | μg | |
Carbohydrates
| Nutrient | Amount | % Daily Value | |
|---|---|---|---|
| Carbohydrate | 4.1 | g | 1.5% |
| Sugars | 1.1 | g | |
Essential Aminoacids
| Nutrient | Amount | % Daily Value | |
|---|---|---|---|
| Histidine | 38 | mg | < 1% |
| Isoleucine | 154 | mg | < 1% |
| Leucine | 135 | mg | < 1% |
| Lysine | 103 | mg | < 1% |
| Methionine | 20 | mg | < 1% |
| Phenylalanine | 114 | mg | < 1% |
| Threonine | 86 | mg | < 1% |
| Tryptophan | 18 | mg | < 1% |
| Valine | 114 | mg | < 1% |
Non Essential Aminoacids
| Nutrient | Amount | % Daily Value | |
|---|---|---|---|
| Arginine | 122 | mg | |
Fatty Acids
| Nutrient | Amount | % Daily Value | |
|---|---|---|---|
| Saturated fatty acids | 0.012 | g | < 1% |
| Butyric Acid (C4) | 0 | g | |
| Caproic Acid (C6) | 0 | g | |
| Caprylic Acid (C8) | 0 | g | |
| Capric Acid (C10) | 0 | g | |
| Lauric Acid (C12) | 0 | g | |
| Myristic Acid (C14) | 0 | g | |
| Palmitic Acid (C16) | 0.012 | g | |
| Stearic Acid (C18) | 0 | g | |
| Monounsaturated fatty acids | 0.016 | g | |
| Polyunsaturated fatty acids | 0.028 | g | < 1% |
| Eicosapentaenoic Acid (EPA) (C20:5w3) | 0 | mg | |
| Docosahexaenoic Acid (DHA) (C22:6w3) | 0 | mg | |
| Trans fatty acids | 0 | g | |