Swiss chard — In-Depth Nutrient Profile
Serving: 1.00 cup (180.00 g)
BASIC MACRONUTRIENTS AND CALORIES
| Nutrient | Amount | DV% |
|---|---|---|
| Protein | 5.35 g | 11% |
| Carbohydrates | 6.75 g | 3% |
| Fat - total | 0.47 g | 1% |
| Dietary Fiber | 4.32 g | 15% |
| Calories | 41.40 | 2% |
MACRONUTRIENT AND CALORIE DETAIL
| Nutrient | Amount | DV% |
|---|---|---|
| Carbohydrate: | ||
| Starch | -- g | |
| Total Sugars | 0.77 g | |
| Monosaccharides | -- g | |
| Fructose | -- g | |
| Glucose | -- g | |
| Galactose | -- g | |
| Disaccharides | -- g | |
| Lactose | -- g | |
| Maltose | -- g | |
| Sucrose | -- g | |
| Soluble Fiber | 1.30 g | |
| Insoluble Fiber | 3.02 g | |
| Other Carbohydrates | 1.66 g | |
| Fat: | ||
| Monounsaturated Fat | 0.01 g | |
| Polyunsaturated Fat | 0.20 g | |
| Saturated Fat | 0.08 g | |
| Trans Fat | 0.00 g | |
| Calories from Fat | 4.21 | |
| Calories from Saturated Fat | 0.70 | |
| Calories from Trans Fat | 0.00 | |
| Cholesterol | 0.00 mg | |
| Water | 164.18 g |
MICRONUTRIENTS
| Nutrient | Amount | DV% |
|---|---|---|
| Vitamins | ||
| Water-Soluble Vitamins | ||
| B-Complex Vitamins | ||
| Vitamin B1 | 0.17 mg | 14% |
| Vitamin B2 | 0.42 mg | 32% |
| Vitamin B3 | 0.88 mg | 6% |
| Vitamin B3 (Niacin Equivalents) | 2.08 mg | |
| Vitamin B6 | 0.44 mg | 26% |
| Vitamin B12 | 0.00 mcg | |
| Biotin | 0.18 mcg | 1% |
| Choline | 35.46 mg | 8% |
| Folate | 262.80 mcg | 66% |
| Folate (DFE) | 262.80 mcg | |
| Folate (food) | 262.80 mcg | |
| Pantothenic Acid | 0.26 mg | 5% |
| Vitamin C | 17.64 mg | 24% |
| Fat-Soluble Vitamins | ||
| Vitamin A (Retinoids and Carotenoids) | ||
| Vitamin A International Units (IU) | 18865.80 IU | |
| Vitamin A mcg Retinol Activity Equivalents (RAE) | 943.29 mcg (RAE) | 105% |
| Vitamin A mcg Retinol Equivalents (RE) | 1886.58 mcg (RE) | |
| Retinol mcg Retinol Equivalents (RE) | 0.00 mcg (RE) | |
| Carotenoid mcg Retinol Equivalents (RE) | 1886.58 mcg (RE) | |
| Alpha-Carotene | 0.00 mcg | |
| Beta-Carotene | 11318.40 mcg | |
| Beta-Carotene Equivalents | 11318.40 mcg | |
| Cryptoxanthin | 0.00 mcg | |
| Lutein and Zeaxanthin | 20354.40 mcg | |
| Lycopene | 0.00 mcg | |
| Vitamin D International Units (IU) | 0.00 IU | |
| Vitamin D mcg | 0.00 mcg | |
| Vitamin E mg Alpha-Tocopherol Equivalents (ATE) | 3.74 mg (ATE) | 25% |
| Vitamin E International Units (IU) | 5.58 IU | |
| Vitamin E mg | 3.74 mg | |
| Vitamin K | 888.48 mcg | 987% |
Minerals
| Nutrient | Amount | DV% |
|---|---|---|
| Boron | 221.99 mcg | |
| Calcium | 244.80 mg | 24% |
| Chloride | 100.80 mg | |
| Chromium | -- mcg | |
| Copper | 0.31 mg | 34% |
| Fluoride | 0.07 mg | 2% |
| Iodine | 3.60 mcg | 2% |
| Iron | 6.43 mg | 36% |
| Magnesium | 156.60 mg | 37% |
| Manganese | 1.68 mg | 73% |
| Molybdenum | -- mcg | |
| Phosphorus | 100.80 mg | 14% |
| Potassium | 838.80 mg | 18% |
| Selenium | 2.70 mcg | 5% |
| Sodium | 126.00 mg | 8% |
| Zinc | 1.37 mg | 12% |
INDIVIDUAL FATTY ACIDS
| Nutrient | Amount | DV% |
|---|---|---|
| Omega-3 Fatty Acids | 0.17 g | 7% |
| Omega-6 Fatty Acids | 0.03 g | |
| Monounsaturated Fats | ||
| 14:1 Myristoleic | 0.00 g | |
| 15:1 Pentadecenoic | 0.00 g | |
| 16:1 Palmitol | 0.01 g | |
| 17:1 Heptadecenoic | 0.00 g | |
| 18:1 Oleic | 0.01 g | |
| 20:1 Eicosenoic | 0.00 g | |
| 22:1 Erucic | 0.00 g | |
| 24:1 Nervonic | 0.00 g | |
| Polyunsaturated Fatty Acids | ||
| 18:2 Linoleic | 0.03 g | |
| 18:2 Conjugated Linoleic (CLA) | -- g | |
| 18:3 Linolenic | 0.17 g | |
| 18:4 Stearidonic | 0.00 g | |
| 20:3 Eicosatrienoic | 0.00 g | |
| 20:4 Arachidonic | 0.00 g | |
| 20:5 Eicosapentaenoic (EPA) | 0.00 g | |
| 22:5 Docosapentaenoic (DPA) | 0.00 g | |
| 22:6 Docosahexaenoic (DHA) | 0.00 g | |
| Saturated Fatty Acids | ||
| 4:0 Butyric | -- g | |
| 6:0 Caproic | -- g | |
| 8:0 Caprylic | -- g | |
| 10:0 Capric | -- g | |
| 12:0 Lauric | -- g | |
| 14:0 Myristic | 0.01 g | |
| 15:0 Pentadecanoic | -- g | |
| 16:0 Palmitic | 0.06 g | |
| 17:0 Margaric | -- g | |
| 18:0 Stearic | 0.01 g | |
| 20:0 Arachidic | -- g | |
| 22:0 Behenate | -- g | |
| 24:0 Lignoceric | -- g |
INDIVIDUAL AMINO ACIDS
| Nutrient | Amount | DV% |
|---|---|---|
| Alanine | 0.26 g | |
| Arginine | 0.30 g | |
| Aspartic Acid | 0.45 g | |
| Cysteine | 0.06 g | |
| Glutamic Acid | 0.64 g | |
| Glycine | 0.25 g | |
| Histidine | 0.12 g | |
| Isoleucine | 0.27 g | |
| Leucine | 0.42 g | |
| Lysine | 0.33 g | |
| Methionine | 0.10 g | |
| Phenylalanine | 0.24 g | |
| Proline | 0.21 g | |
| Serine | 0.19 g | |
| Threonine | 0.23 g | |
| Tryptophan | 0.07 g | |
| Tyrosine | 0.20 g | |
| Valine | 0.30 g | |
| Cystine | 0.06 g | 23.08% |
OTHER COMPONENTS
| Nutrient | Amount | DV% |
|---|---|---|
| Ash | 3.26 g | |
| Organic Acids (Total) | -- g | |
| Acetic Acid | -- g | |
| Citric Acid | -- g | |
| Lactic Acid | -- g | |
| Malic Acid | -- g | |
| Taurine | -- g | |
| Sugar Alcohols (Total) | -- g | |
| Glycerol | -- g | |
| Inositol | -- g | |
| Mannitol | -- g | |
| Sorbitol | -- g | |
| Xylitol | -- g | |
| Artificial Sweeteners (Total) | -- mg | |
| Aspartame | -- mg | |
| Saccharin | -- mg | |
| Alcohol | 0.00 g | |
| Caffeine | 0.00 mg |
Basic Components
| Nutrient | Amount | DV% |
|---|---|---|
| calories | 41.40 | 2.3% |
| calories from fat | 4.21 | |
| calories from saturated fat | 0.70 | |
| protein | 5.35 g | 10.7% |
| carbohydrates | 6.75 g | 2.25% |
| dietary fiber | 4.32 g | 17.28% |
| soluble fiber | 1.30 g | |
| insoluble fiber | 3.02 g | |
| sugar - total | 0.77 g | |
| monosaccharides | -- g | |
| disaccharides | -- g | |
| other carbs | 1.66 g | |
| fat - total | 0.47 g | 0.72% |
| saturated fat | 0.08 g | 0.4% |
| mono fat | 0.01 g | 0.04% |
| poly fat | 0.20 g | 0.83% |
| trans fatty acids | 0.00 g | |
| cholesterol | 0.00 mg | |
| water | 164.18 g | |
| ash | -- g |
Vitamins
| Nutrient | Amount | DV% |
|---|---|---|
| vitamin A IU | 18865.80 IU | 377.32% |
| vitamin A RAE | 943.29 RAE | |
| A - carotenoid | 1886.58 RE | 25.15% |
| A - retinol | 0.00 RE | |
| A - beta carotene | 11318.40 mcg | |
| thiamin - B1 | 0.17 mg | 11.33% |
| riboflavin - B2 | 0.42 mg | 24.71% |
| niacin - B3 | 0.88 mg | 4.4% |
| niacin equiv | 2.08 mg | |
| vitamin B6 | 0.44 mg | 22% |
| vitamin B12 | 0.00 mcg | |
| biotin | 0.18 mcg | 0.06% |
| vitamin C | 17.64 mg | 29.4% |
| vitamin D IU | 0.00 IU | |
| vitamin D mcg | 0.00 mcg | |
| vitamin E alpha equiv | 3.74 mg | 18.7% |
| vitamin E IU | -- IU | |
| vitamin E mg | -- mg | |
| folate | 262.80 mcg | 65.7% |
| vitamin K | 888.48 mcg | 1110.6% |
| pantothenic acid | 0.26 mg | 2.6% |
| vitamin A RE | 943.29 RE |
Saturated Fats
| Nutrient | Amount | DV% |
|---|---|---|
| 4:0 butyric | -- g | |
| 6:0 caproic | -- g | |
| 8:0 caprylic | -- g | |
| 10:0 capric | -- g | |
| 12:0 lauric | -- g | |
| 14:0 myristic | 0.01 g | |
| 15:0 pentadecanoic | -- g | |
| 16:0 palmitic | 0.06 g | |
| 17:0 margaric | -- g | |
| 18:0 stearic | 0.01 g | |
| 20:0 arachidic | -- g | |
| 22:0 behenate | -- g | |
| 24:0 lignoceric | -- g |
Mono Fats
| Nutrient | Amount | DV% |
|---|---|---|
| 14:1 myristol | 0.00 g | |
| 15:1 pentadecenoic | 0.00 g | |
| 16:1 palmitol | 0.01 g | |
| 17:1 heptadecenoic | 0.00 g | |
| 18:1 oleic | 0.01 g | |
| 20:1 eicosen | 0.00 g | |
| 22:1 erucic | 0.00 g | |
| 24:1 nervonic | 0.00 g |
Poly Fats
| Nutrient | Amount | DV% |
|---|---|---|
| 18:2 linoleic | 0.03 g | |
| 18:3 linolenic | 0.17 g | |
| 18:4 stearidon | 0.00 g | |
| 20:3 eicosatrienoic | 0.00 g | |
| 20:4 arachidon | 0.00 g | |
| 20:5 EPA | 0.00 g | |
| 22:5 DPA | 0.00 g | |
| 22:6 DHA | 0.00 g |
Other Fats
| Nutrient | Amount | DV% |
|---|---|---|
| omega-3 fatty acids | 0.17 g | 7.08% |
| omega-6 fatty acids | 0.03 g | |
| omega 3 fatty acids | 0.17 g | 7.08% |
| omega 6 fatty acids | 0.03 g |
Amino Acids
| Nutrient | Amount | DV% |
|---|---|---|
| alanine | 0.26 g | |
| arginine | 0.30 g | |
| aspartate | 0.45 g | |
| cystine | 0.06 g | 14.63% |
| glutamate | 0.64 g | |
| glycine | 0.25 g | |
| histidine | 0.12 g | 9.3% |
| isoleucine | 0.27 g | 23.48% |
| leucine | 0.42 g | 16.6% |
| lysine | 0.33 g | 14.04% |
| methionine | 0.10 g | 13.51% |
| phenylalanine | 0.24 g | 20.17% |
| proline | 0.21 g | |
| serine | 0.19 g | |
| threonine | 0.23 g | 18.55% |
| tryptophan | 0.07 g | 21.88% |
| tyrosine | 0.20 g | 20.62% |
| valine | 0.30 g | 20.41% |
Other
| Nutrient | Amount | DV% |
|---|---|---|
| alcohol | 0.00 g | |
| caffeine | 0.00 mg | |
| artif sweetener total | -- mg | |
| aspartame | -- mg | |
| saccharin | -- mg | |
| sugar alcohol | -- g | |
| glycerol | -- g | |
| inositol | -- g | |
| mannitol | -- g | |
| sorbitol | -- g | |
| xylitol | -- g | |
| organic acids | -- mg | |
| acetic acid | -- mg | |
| citric acid | -- mg | |
| lactic acid | -- mg | |
| malic acid | -- mg | |
| choline | 35.46 mg | 8.34% |
| taurine | -- mg | |
| lutein+zeaxanthin | 20354.40 mcg | |
| lycopene | 0.00 mcg |