Boiled swiss chard (with salt) - nutritional value information and benefits

Water 92.65 g

4%

Calories 20.00 kcal

0%

Protein 1.88 g

2%

Fat 0.08 g

0%

Ash 1.26 g

-

Carbohydrate 4.13 g

1%

Fiber 2.10 g

-

Sugars 1.10 g

-

Calcium Ca 58.00 mg

5%

Iron Fe 2.26 mg

22%

Magnesium Mg 86.00 mg

21%

Phosphorus P 33.00 mg

4%

Potassium K 549.00 mg

11%

Sodium Na 415.00 mg

31%

Zinc Zn 0.33 mg

3%

Copper Cu 0.16 mg

18%

Manganese Mn 0.33 mg

14%

Selenium Se 0.90 mcg

1%

Vitamin A 306.00 mcg

34%

Retinol 0.00 mcg

0%

Beta-carotene 3652.00 mcg

73%

Alpha-carotene 45.00 mcg

0%

Beta-cryptoxanthin 0.00 mcg

-

Lycopene 0.00 mcg

-

Lutein and zeaxanthin 11015.00 mcg

-

Vitamin E Alpha-tocopherol 1.89 mg

12%

Vitamin D Calciferol 0.00 mcg

0%

Vitamin K1 Phylloquinone 327.30 mcg

272%

Vitamin C Ascorbic acid 18.00 mg

20%

Vitamin B1 Thiamin 0.03 mg

2%

Vitamin B2 Riboflavin 0.09 mg

6%

Vitamin B3 Niacin 0.36 mg

2%

Vitamin B4 Choline 28.70 mg

5%

Vitamin B5 Pantothenic acid 0.16 mg

3%

Vitamin B6 Pyridoxine 0.09 mg

6%

Folic acid 0.00 mcg

-

Folate 9.00 mcg

2%

Vitamin B9 Folate DFE 9.00 mcg

2%

Vitamin B12 Cobalamin 0.00 mcg

0%

Betaine 0.10 mg

-

Tryptophan 0.02 g

2%

Threonine 0.09 g

3%

Isoleucine 0.15 g

7%

Leucine 0.14 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

2%

Histidine 0.04 g

1%

Trans fatty acids 0.00 g

Cholesterol 0.00 mg

Caffeine 0.00 mg

Theobromine 0.00 mg