Nutritional Information for Chard, swiss, raw
1.000 cup , 1.000 leaf
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 cup 36.0 grams |
Max cups at 64 servings. |
| Protein | 0.65 g |
1.16% |
74% |
| Total lipid (fat) | 0.07 g |
0.23% |
15% |
| Carbohydrate, by difference | 1.35 g |
0.45% |
29% |
| Energy (Calories) | 6.84 kcal |
0.34% |
22% |
| Fiber, total dietary | 0.58 g |
1.53% |
98% |
| Calcium, Ca | 18.36 mg |
1.84% |
118% |
| Iron, Fe | 0.65 mg |
8.13% |
520% |
| Magnesium, Mg | 29.16 mg |
7.29% |
467% |
| Phosphorus, P | 16.56 mg |
2.37% |
151% |
| Potassium, K | 136.44 mg |
2.9% |
186% |
| Sodium, Na | 76.68 mg |
5.11% |
327% |
| Zinc, Zn | 0.13 mg |
1.18% |
76% |
| Manganese, Mn | 0.13 mg |
5.65% |
362% |
| Selenium, Se | 0.32 mcg |
0.58% |
37% |
| Vitamin A, IU | 2201.76 IU |
73.39% |
4697% |
| Vitamin E (alpha-tocopherol) | 0.68 mg |
4.53% |
290% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 10.80 mg |
12% |
768% |
| Thiamin | 0.01 mg |
0.83% |
53% |
| Riboflavin | 0.03 mg |
2.31% |
148% |
| Niacin | 0.14 mg |
0.88% |
56% |
| Pantothenic acid | 0.06 mg |
1.2% |
77% |
| Vitamin B-6 | 0.04 mg |
3.08% |
197% |
| Folate, total | 5.04 mcg |
1.26% |
81% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 6.48 mg |
1.18% |
75% |
| Vitamin K (phylloquinone) | 298.80 mcg |
249% |
15936% |
| Omega 6 | 0.02 g |
0.13% |
8% |
| Omega 3 | 0.00 g |
0% |
0% |
| Ash | 0.58 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 33.36 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 28.44 kJ |
|
|
| Sugars, total | 0.40 g |
|
|
| Copper, Cu | 0.06 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 110.16 mcg_RAE |
|
|
| Carotene, beta | 1312.92 mcg |
|
|
| Carotene, alpha | 16.20 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 3960.00 mcg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 5.04 mcg |
|
|
| Folate, DFE | 5.04 mcg_DFE |
|
|
| Betaine | 0.11 mg |
|
|
| Tryptophan | 0.01 g |
|
|
| Threonine | 0.03 g |
|
|
| Isoleucine | 0.05 g |
|
|
| Leucine | 0.05 g |
|
|
| Lysine | 0.04 g |
|
|
| Methionine | 0.01 g |
|
|
| Phenylalanine | 0.04 g |
|
|
| Valine | 0.04 g |
|
|
| Arginine | 0.04 g |
|
|
| Histidine | 0.01 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.01 g |
|
|
| Fatty acids, total monounsaturated | 0.01 g |
|
|
| Fatty acids, total polyunsaturated | 0.03 g |
|
|
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 leaf 48.0 grams |
Max cups at 64 servings. |
| Protein | 0.86 g |
1.54% |
98% |
| Total lipid (fat) | 0.10 g |
0.33% |
21% |
| Carbohydrate, by difference | 1.80 g |
0.6% |
38% |
| Energy (Calories) | 9.12 kcal |
0.46% |
29% |
| Fiber, total dietary | 0.77 g |
2.03% |
130% |
| Calcium, Ca | 24.48 mg |
2.45% |
157% |
| Iron, Fe | 0.86 mg |
10.75% |
688% |
| Magnesium, Mg | 38.88 mg |
9.72% |
622% |
| Phosphorus, P | 22.08 mg |
3.15% |
202% |
| Potassium, K | 181.92 mg |
3.87% |
248% |
| Sodium, Na | 102.24 mg |
6.82% |
436% |
| Zinc, Zn | 0.17 mg |
1.55% |
99% |
| Manganese, Mn | 0.18 mg |
7.83% |
501% |
| Selenium, Se | 0.43 mcg |
0.78% |
50% |
| Vitamin A, IU | 2935.68 IU |
97.86% |
6263% |
| Vitamin E (alpha-tocopherol) | 0.91 mg |
6.07% |
388% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 14.40 mg |
16% |
1024% |
| Thiamin | 0.02 mg |
1.67% |
107% |
| Riboflavin | 0.04 mg |
3.08% |
197% |
| Niacin | 0.19 mg |
1.19% |
76% |
| Pantothenic acid | 0.08 mg |
1.6% |
102% |
| Vitamin B-6 | 0.05 mg |
3.85% |
246% |
| Folate, total | 6.72 mcg |
1.68% |
108% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 8.64 mg |
1.57% |
101% |
| Vitamin K (phylloquinone) | 398.40 mcg |
332% |
21248% |
| Omega 6 | 0.03 g |
0.19% |
12% |
| Omega 3 | 0.00 g |
0% |
0% |
| Ash | 0.77 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 44.48 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 37.92 kJ |
|
|
| Sugars, total | 0.53 g |
|
|
| Copper, Cu | 0.09 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 146.88 mcg_RAE |
|
|
| Carotene, beta | 1750.56 mcg |
|
|
| Carotene, alpha | 21.60 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 5280.00 mcg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 6.72 mcg |
|
|
| Folate, DFE | 6.72 mcg_DFE |
|
|
| Betaine | 0.14 mg |
|
|
| Tryptophan | 0.01 g |
|
|
| Threonine | 0.04 g |
|
|
| Isoleucine | 0.07 g |
|
|
| Leucine | 0.06 g |
|
|
| Lysine | 0.05 g |
|
|
| Methionine | 0.01 g |
|
|
| Phenylalanine | 0.05 g |
|
|
| Valine | 0.05 g |
|
|
| Arginine | 0.06 g |
|
|
| Histidine | 0.02 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.01 g |
|
|
| Fatty acids, total monounsaturated | 0.02 g |
|
|
| Fatty acids, total polyunsaturated | 0.03 g |
|
|