Swiss chard — In-Depth Nutrient Profile
Serving: 1.00 cup (175.00 g)
Glycemic Index: very low
BASIC MACRONUTRIENTS AND CALORIES
| Nutrient | Amount | DV% |
|---|---|---|
| Protein | 3.29 g | 7% |
| Carbohydrates | 7.23 g | 3% |
| Fat - total | 0.14 g | |
| Dietary Fiber | 3.67 g | 13% |
| Calories | 35.00 | 2% |
MACRONUTRIENT AND CALORIE DETAIL
| Nutrient | Amount | DV% |
|---|---|---|
| Carbohydrate: | ||
| Starch | -- g | |
| Total Sugars | 1.92 g | |
| Monosaccharides | -- g | |
| Fructose | -- g | |
| Glucose | -- g | |
| Galactose | -- g | |
| Disaccharides | -- g | |
| Lactose | -- g | |
| Maltose | -- g | |
| Sucrose | -- g | |
| Soluble Fiber | -- g | |
| Insoluble Fiber | -- g | |
| Other Carbohydrates | 1.63 g | |
| Fat: | ||
| Monounsaturated Fat | 0.03 g | |
| Polyunsaturated Fat | 0.05 g | |
| Saturated Fat | 0.02 g | |
| Trans Fat | 0.00 g | |
| Calories from Fat | 1.26 | |
| Calories from Saturated Fat | 0.19 | |
| Calories from Trans Fat | 0.00 | |
| Cholesterol | 0.00 mg | |
| Water | 162.14 g |
MICRONUTRIENTS
| Nutrient | Amount | DV% |
|---|---|---|
| Vitamins | ||
| Water-Soluble Vitamins | ||
| B-Complex Vitamins | ||
| Vitamin B1 | 0.06 mg | 5% |
| Vitamin B2 | 0.15 mg | 12% |
| Vitamin B3 | 0.63 mg | 4% |
| Vitamin B3 (Niacin Equivalents) | 1.15 mg | |
| Vitamin B6 | 0.15 mg | 9% |
| Vitamin B12 | 0.00 mcg | |
| Biotin | -- mcg | |
| Choline | 50.23 mg | 12% |
| Folate | 15.75 mcg | 4% |
| Folate (DFE) | 15.75 mcg | |
| Folate (food) | 15.75 mcg | |
| Pantothenic Acid | 0.29 mg | 6% |
| Vitamin C | 31.50 mg | 42% |
| Fat-Soluble Vitamins | ||
| Vitamin A (Retinoids and Carotenoids) | ||
| Vitamin A International Units (IU) | 10717.00 IU | |
| Vitamin A mcg Retinol Activity Equivalents (RAE) | 535.85 mcg (RAE) | 60% |
| Vitamin A mcg Retinol Equivalents (RE) | 1071.70 mcg (RE) | |
| Retinol mcg Retinol Equivalents (RE) | 0.00 mcg (RE) | |
| Carotenoid mcg Retinol Equivalents (RE) | 1071.70 mcg (RE) | |
| Alpha-Carotene | 78.75 mcg | |
| Beta-Carotene | 6391.00 mcg | |
| Beta-Carotene Equivalents | 6430.37 mcg | |
| Cryptoxanthin | 0.00 mcg | |
| Lutein and Zeaxanthin | 19276.25 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) | 3.31 mg (ATE) | 22% |
| Vitamin E International Units (IU) | 4.93 IU | |
| Vitamin E mg | 3.31 mg | |
| Vitamin K | 572.77 mcg | 636% |
| Vitamin A IU | 10717.00 IU | 214.34% |
| Vitamin A RAE | 535.85 RAE | |
| Retinol RE | 0.00 RE | |
| Carotenoid RE | 1071.70 RE | 14.29% |
| Vitamin D IU | 0.00 IU | |
| Vitamin E Alpha-Tocopherol Equivalents | 3.31 mg | 16.55% |
| Vitamin E IU | 3.31 IU |
Minerals
| Nutrient | Amount | DV% |
|---|---|---|
| Boron | -- mcg | |
| Calcium | 101.50 mg | 10% |
| Chloride | 386.75 mg | |
| Chromium | -- mcg | |
| Copper | 0.29 mg | 32% |
| Fluoride | -- mg | |
| Iodine | -- mcg | |
| Iron | 3.96 mg | 22% |
| Magnesium | 150.50 mg | 36% |
| Manganese | 0.58 mg | 25% |
| Molybdenum | -- mcg | |
| Phosphorus | 57.75 mg | 8% |
| Potassium | 960.75 mg | 20% |
| Selenium | 1.57 mcg | 3% |
| Sodium | 313.25 mg | 21% |
| Zinc | 0.58 mg | 5% |
INDIVIDUAL FATTY ACIDS
| Nutrient | Amount | DV% |
|---|---|---|
| Omega-3 Fatty Acids | 0.01 g | |
| Omega-6 Fatty Acids | 0.04 g | |
| Monounsaturated Fats | ||
| 14:1 Myristoleic | 0.00 g | |
| 15:1 Pentadecenoic | 0.00 g | |
| 16:1 Palmitol | 0.00 g | |
| 17:1 Heptadecenoic | 0.00 g | |
| 18:1 Oleic | 0.03 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 | 0.04 g | |
| 18:2 Conjugated Linoleic (CLA) | -- g | |
| 18:3 Linolenic | 0.01 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 | 0.00 g | |
| 6:0 Caproic | 0.00 g | |
| 8:0 Caprylic | 0.00 g | |
| 10:0 Capric | 0.00 g | |
| 12:0 Lauric | 0.00 g | |
| 14:0 Myristic | 0.00 g | |
| 15:0 Pentadecanoic | 0.00 g | |
| 16:0 Palmitic | 0.02 g | |
| 17:0 Margaric | 0.00 g | |
| 18:0 Stearic | 0.00 g | |
| 20:0 Arachidic | 0.00 g | |
| 22:0 Behenate | 0.00 g | |
| 24:0 Lignoceric | 0.00 g | |
| 22:5 Docosapentaenoic(DPA) | 0.00 g |
INDIVIDUAL AMINO ACIDS
| Nutrient | Amount | DV% |
|---|---|---|
| Alanine | 0.19 g | |
| Arginine | 0.21 g | |
| Aspartic Acid | -- g | |
| Cysteine | -- g | |
| Glutamic Acid | -- g | |
| Glycine | -- g | |
| Histidine | 0.07 g | |
| Isoleucine | 0.27 g | |
| Leucine | 0.24 g | |
| Lysine | 0.18 g | |
| Methionine | 0.03 g | |
| Phenylalanine | 0.20 g | |
| Proline | -- g | |
| Serine | -- g | |
| Threonine | 0.15 g | |
| Tryptophan | 0.03 g | |
| Tyrosine | -- g | |
| Valine | 0.20 g | |
| Cystine | -- g | |
| Aspartate | -- g | |
| Glutamate | -- g |
OTHER COMPONENTS
| Nutrient | Amount | DV% |
|---|---|---|
| Ash | 2.20 g | |
| Organic Acids (Total) | 0.23 g | |
| Acetic Acid | -- g | |
| Citric Acid | -- g | |
| Lactic Acid | -- g | |
| Malic Acid | -- g | |
| Taurine | 0.00 g | |
| Sugar Alcohols (Total) | 0.00 g | |
| Glycerol | 0.00 g | |
| Inositol | 0.00 mg | |
| Mannitol | 0.00 g | |
| Sorbitol | 0.00 g | |
| Xylitol | 0.00 g | |
| Artificial Sweeteners (Total) | 0.00 mg | |
| Aspartame | 0.00 mg | |
| Saccharin | 0.00 mg | |
| Alcohol | 0.00 g | |
| Caffeine | 0.00 mg |
Basic Components
| Nutrient | Amount | DV% |
|---|---|---|
| calories | 35.00 | 1.94% |
| calories from fat | 1.26 | |
| calories from saturated fat | 0.19 | |
| protein | 3.29 g | 6.58% |
| carbohydrates | 7.23 g | 2.41% |
| dietary fiber | 3.67 g | 14.68% |
| soluble fiber | -- g | |
| insoluble fiber | -- g | |
| sugar - total | 1.92 g | |
| monosaccharides | -- g | |
| disaccharides | -- g | |
| other carbs | 1.63 g | |
| fat - total | 0.14 g | 0.22% |
| saturated fat | 0.02 g | 0.1% |
| mono fat | 0.03 g | 0.12% |
| poly fat | 0.05 g | 0.21% |
| trans fatty acids | 0.00 g | |
| cholesterol | 0.00 mg | |
| water | 162.14 g | |
| ash | 2.80 g |
Vitamins
| Nutrient | Amount | DV% |
|---|---|---|
| vitamin A IU | 10717.00 IU | 214.34% |
| vitamin A RE | 535.85 RE | |
| A - carotenoid | 1071.70 RE | 14.29% |
| A - retinol | 0.00 RE | |
| A - beta carotene | 6391.00 mcg | |
| thiamin - B1 | 0.06 mg | 4% |
| riboflavin - B2 | 0.15 mg | 8.82% |
| niacin - B3 | 0.63 mg | 3.15% |
| niacin equiv | 1.15 mg | |
| vitamin B6 | 0.17 mg | |
| vitamin B12 | 0.00 mcg | |
| biotin | 10.50 mcg | 3.5% |
| vitamin C | 31.50 mg | 52.5% |
| vitamin D IU | 0.00 IU | |
| vitamin D mcg | 0.00 mcg | |
| vitamin E alpha equiv | 3.31 mg | 16.55% |
| vitamin E IU | 3.31 IU | |
| vitamin E mg | 3.31 mg | |
| folate | 15.75 mcg | 3.94% |
| vitamin K | 572.77 mcg | 715.96% |
| pantothenic acid | 0.29 mg | 2.9% |
Saturated Fats
| Nutrient | Amount | DV% |
|---|---|---|
| 4:0 butyric | 0.00 g | |
| 6:0 caproic | 0.00 g | |
| 8:0 caprylic | 0.00 g | |
| 10:0 capric | 0.00 g | |
| 12:0 lauric | 0.00 g | |
| 14:0 myristic | 0.00 g | |
| 15:0 pentadecanoic | 0.00 g | |
| 16:0 palmitic | 0.02 g | |
| 17:0 margaric | 0.00 g | |
| 18:0 stearic | 0.00 g | |
| 20:0 arachidic | 0.00 g | |
| 22:0 behenate | 0.00 g | |
| 24:0 lignoceric | 0.00 g |
Mono Fats
| Nutrient | Amount | DV% |
|---|---|---|
| 14:1 myristol | 0.00 g | |
| 15:1 pentadecenoic | 0.00 g | |
| 16:1 palmitol | 0.00 g | |
| 17:1 heptadecenoic | 0.00 g | |
| 18:1 oleic | 0.03 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 | 0.04 g | |
| 18:3 linolenic | 0.01 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 | 0.01 g | 0.42% |
| omega 6 fatty acids | 0.04 g |
Amino Acids
| Nutrient | Amount | DV% |
|---|---|---|
| alanine | -- g | |
| arginine | 0.21 g | |
| aspartate | -- g | |
| cystine | -- g | |
| glutamate | -- g | |
| glycine | -- g | |
| histidine | 0.07 g | 5.43% |
| isoleucine | 0.27 g | 23.48% |
| leucine | 0.24 g | 9.49% |
| lysine | 0.18 g | 7.66% |
| methionine | 0.03 g | 4.05% |
| phenylalanine | 0.20 g | 16.81% |
| proline | -- g | |
| serine | -- g | |
| threonine | 0.15 g | 12.1% |
| tryptophan | 0.03 g | 9.38% |
| tyrosine | -- g | |
| valine | 0.20 g | 13.61% |
Other
| Nutrient | Amount | DV% |
|---|---|---|
| alcohol | 0.00 g | |
| caffeine | 0.00 mg | |
| artif sweetener total | 0.00 mg | |
| aspartame | 0.00 mg | |
| saccharin | 0.00 mg | |
| sugar alcohol | 0.00 g | |
| glycerol | 0.00 g | |
| inositol | 0.00 mg | |
| mannitol | 0.00 g | |
| sorbitol | 0.00 g | |
| xylitol | 0.00 g | |
| organic acids | 0.23 mg | |
| acetic acid | -- mg | |
| citric acid | -- mg | |
| lactic acid | -- mg | |
| malic acid | -- mg | |
| choline | 50.23 mg | 11.82% |
| taurine | 0.00 mg | |
| lutein+zeaxanthin | 19276.25 mg | |
| lycopene | 0.00 mg |
OTHER BIOACTIVES
| Nutrient | Amount | DV% |
|---|---|---|
| Betaine | 0.53 mg |