Swiss chard - nutritional value information and benefits

Water 92.65 g

-

Calories 19.67 kcal

0%

Protein 1.85 g

2%

Fat (lipid) 0.12 g

0%

Ash 1.37 g

-

Carbohydrate 4.00 g

1%

Fiber 1.93 g

-

Sugars 1.10 g

-

Calcium, Ca 55.67 mg

5%

Iron, Fe 2.11 mg

21%

Magnesium, Mg 84.33 mg

21%

Phosphorus, P 37.33 mg

5%

Potassium, K 492.33 mg

10%

Sodium, Na 269.00 mg

20%

Zinc, Zn 0.34 mg

3%

Copper, Cu 0.17 mg

18%

Manganese, Mn 0.34 mg

14%

Selenium, Se 0.90 mcg

1%

Vitamin A 306.00 mcg

34%

Retinol 0.00 mcg

0%

Carotene, beta 3650.33 mcg

73%

Carotene, alpha 45.00 mcg

0%

Cryptoxanthin, beta 0.00 mcg

-

Lycopene 0.00 mcg

-

Lutein + zeaxanthin 11010.00 mcg

-

Vitamin E (alpha-tocopherol) 1.89 mg

12%

Vitamin D (D2 + D3) 0.00 mcg

0%

Vitamin K (phylloquinone) 494.87 mcg

412%

Vitamin C, total ascorbic acid 22.00 mg

24%

Thiamin 0.04 mg

3%

Riboflavin 0.09 mg

6%

Niacin 0.37 mg

2%

Pantothenic acid 0.17 mg

3%

Vitamin B-6 0.09 mg

6%

Folic acid 0.00 mcg

-

Folate, food 10.67 mcg

2%

Folate, DFE 10.67 mcg

2%

Choline, total 25.13 mg

5%

Vitamin B-12 0.00 mcg

0%

Betaine 0.17 mg

-

Tryptophan 0.02 g

2%

Threonine 0.09 g

3%

Isoleucine 0.15 g

7%

Leucine 0.13 g

2%

Lysine 0.10 g

2%

Methionine 0.02 g

1%

Phenylalanine 0.11 g

2%

Valine 0.11 g

4%

Arginine 0.12 g

1%

Histidine 0.04 g

1%

Saturated fatty acids (SFA) 0.02 g

Butyric acid, SFA 4:0 0.00 g

Caproic acid, SFA 6:0 0.00 g

Caprylic acid, SFA 8:0 0.00 g

Capric acid, SFA 10:0 0.00 g

Lauric acid, SFA 12:0 0.00 g

Myristic acid, SFA 14:0 0.00 g

Palmitic acid, SFA 16:0 0.02 g

Stearic acid, SFA 18:0 0.00 g

Monounsaturated fatty acids (MUFA) 0.03 g

Palmitoleic acid, MUFA 16:1, ω−7 0.00 g

Oleic acid, MUFA 18:1, ω−9 0.03 g

Eicosenoic acid, MUFA 20:1 0.00 g

Erucic acid, MUFA 22:1, ω−9 0.00 g

Polyunsaturated fatty acids (PUFA) 0.05 g

Linoleic acid, PUFA 18:2, ω-6 0.04 g

Linolenic acid, PUFA 18:3 0.01 g

Stearidonic acid, PUFA 18:4, ω-3 0.00 g

Arachidonic acid, PUFA 20:4, ω-6 0.00 g

PUFA 2:5 n-3 (EPA) 0.00 g

Docosapentaenoic acid, PUFA 22:5 n-3 (DPA), ω-3 0.00 g

Docosahexaenoic acid, PUFA 22:6 n-3 (DHA), ω-3 0.00 g

Trans fatty acids (TFA) 0.00 g

Cholesterol 0.00 mg

Alcohol, ethyl 0.00 g

Caffeine 0.00 mg

Theobromine 0.00 mg