Boiled chard – nutrition facts and benefits

Water ⓘTotal water includes all water contained in food, beverages, and drinking water. For infants age 0-6 months, water intake is assumed to be from human milk. For infants age 7-12 months, water intake is assumed to be from human milk, complementary foods and beverages. 92.65 g

-

Calories 20.00 kcal

1%

Protein 1.88 g

3%

Fat 0.08 g

0%

Ash 1.26 g

-

Carbohydrate 4.13 g

1%

Fiber ⓘIn adults there is evidence of benefit to health associated with consumption of diets rich in fiber-containing foods at dietary fiber intakes greater than 25 g per day, e.g. reduced risk of coronary heart disease and type 2 diabetes and improved weight maintenance. 2.10 g

7%

Sugars 1.10 g

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Calcium ⓔfood.essential 58.00 mg

4%

Iron ⓔfood.essential ⓘFor premenopausal women (including lactating and pregnant women), the recommended intake covers the requirement of approximately 95 % of women. Depends on the blood loss during menstruation. 2.26 mg

12%

Magnesium ⓔfood.essential ⓘThe upper limit represents intake from a pharmacological agent only and does not include intake from food and water. 86.00 mg

20%

Phosphorus ⓔfood.essential 33.00 mg

2%

Potassium ⓔfood.essential 549.00 mg

11%

Sodium ⓔfood.essential 297.00 mg

12%

Zinc ⓔfood.essential ⓘThe amount of zinc absorbed from food ranges from 5% to over 50% depending on the level of phytate intake (LPI), which depends on the amount of plant foods in the diet. 0.33 mg

3%

Copper ⓔfood.essential 0.16 mg

18%

Manganese ⓔfood.essential 0.33 mg

14%

Selenium ⓔfood.essential 0.90 mcg

1%

Vitamin A ⓔfood.essential ⓘValues are presented in RAE: retinol activity equivalent. Provitamin A carotenoids have a lower bioavailability than retinol. In order to take into account these differences, RAE have been introduced and defined as 1 mcg RAE = 1 mcg retinol = 12 mcg β-carotene = 24 mcg α-carotene = 24 mcg β-cryptoxanthin. The RAE for dietary provitamin A carotenoids is two-fold greater than retinol equivalents (REs), whereas the RAE for preformed vitamin A is the same as RE. 306.00 mcg

34%

Retinol ⓔfood.essential 0.00 mcg

-

Beta-carotene ⓔfood.essential 3652.00 mcg

-

Alpha-carotene ⓔfood.essential 45.00 mcg

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Beta-cryptoxanthin ⓔfood.essential 0.00 mcg

-

Lycopene 0.00 mcg

-

Lutein and zeaxanthin 11015.00 mcg

-

Vitamin E Alpha-tocopherol ⓔfood.essential 1.89 mg

12%

Vitamin D Calciferol ⓔfood.essential ⓘAssumes minimal vitamin D synthesis from sunlight. In the presence of endogenous vitamin D synthesis, the requirement for dietary vitamin D is lower or may even be zero. 0.00 mcg

0%

Vitamin K1 Phylloquinone ⓔfood.essential 327.30 mcg

272%

Vitamin C Ascorbic acid ⓔfood.essential ⓘSmokers have an increased vitamin C requirement. 18.00 mg

20%

Vitamin B1 Thiamin ⓔfood.essential 0.03 mg

2%

Vitamin B2 Riboflavin ⓔfood.essential 0.09 mg

6%

Vitamin B3 Niacin ⓔfood.essential ⓘNiacin can be synthesized in the human body from the indispensable amino acid tryptophan. Values are presented in NE: niacin equivalent (1 NE = 1 mg niacin = 60 mg dietary tryptophan); 0–6 months = preformed niacin (not NE). The upper limit applies to synthetic forms obtained from supplements, fortified foods, or a combination of the two. 0.36 mg

2%

Vitamin B4 Choline ⓔfood.essential 28.70 mg

5%

Vitamin B5 Pantothenic acid ⓔfood.essential 0.16 mg

3%

Vitamin B6 Pyridoxine ⓔfood.essential ⓘFor infants, only breast milk, formula, and food should be the sources of vitamin B6. 0.09 mg

5%

Folic acid ⓔfood.essential 0.00 mcg

-

Folate ⓔfood.essential 9.00 mcg

-

Vitamin B9 Folate DFE ⓔfood.essential ⓘDFE: dietary folate equivalents. Natural food folates have a lower bioavailability than folic acid. DFE have been introduced to account for these differences. 9.00 mcg

2%

Vitamin B12 Cobalamin ⓔfood.essential 0.00 mcg

0%

Betaine 0.10 mg

-

Tryptophan ⓔfood.essential 0.02 g

-

Threonine ⓔfood.essential 0.09 g

-

Isoleucine ⓔfood.essential 0.15 g

-

Leucine ⓔfood.essential 0.14 g

-

Lysine ⓔfood.essential 0.10 g

-

Methionine ⓔfood.essential 0.02 g

-

Phenylalanine ⓔfood.essential 0.11 g

-

Valine ⓔfood.essential 0.11 g

-

Arginine 0.12 g

-

Histidine ⓔfood.essential 0.04 g

-

Saturated fatty acids 0.01 g

0%

Butyric acid 0.00 g

-

Caproic acid 0.00 g

-

Caprylic acid 0.00 g

-

Capric acid 0.00 g

-

Lauric acid 0.00 g

-

Myristic acid 0.00 g

-

Palmitic acid 0.01 g

-

Stearic acid 0.00 g

-

Monounsaturated fatty acids 0.02 g

-

Hexadecenoic acid 0.00 g

-

Octadecenoic acid 0.02 g

-

Gondoic acid Omega-9 0.00 g

-

Erucic acid Omega-9 0.00 g

-

Polyunsaturated fatty acids 0.03 g

-

Octadecadienoic acid 0.03 g

-

Octadecatrienoic acid 0.00 g

-

Stearidonic acid Omega-3 0.00 g

-

Eicosatetraenoic acid 0.00 g

-

Eicosapentaenoic acid EPA Omega-3 ⓔfood.essential 0.00 g

-

Docosapentaenoic acid DPA Omega-3 0.00 g

-

Docosahexaenoic acid DHA Omega-3 ⓔfood.essential 0.00 g

-

Trans fatty acids 0.00 g

-

Cholesterol 0.00 mg

0%

Ethyl alcohol 0.00 g

-

Caffeine 0.00 mg

-

Theobromine 0.00 mg

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