Nutrionio
Raw swiss chard

Raw swiss chard - nutritional value information and benefits

swiss raw

per 100g, % - from average daily nutrient intake

0%

19 kcal

Calories

2%

2 g

Protein

1%

4 g

Carbohydrate

0%

0 g

Fat

General nutrients

Key components of food that provide the body with energy and all the necessary substances for life, growth, and normal functioning.

Water 92.66 g

4%

92.66

Calories 19.00 kcal

0%

19.00

Protein 1.80 g

2%

1.80

Fat 0.20 g

0%

0.20

Ash 1.60 g

-

-

Carbohydrate 3.74 g

1%

3.74

Carbohydrates

The main source of energy. Read more

Fiber 1.60 g

Sugars 1.10 g

Minerals

Support metabolism, bone formation, nerve impulse transmission, water-salt balance, and immune function. Read more

Calcium Ca 51.00 mg

5%

51.00

Iron Fe 1.80 mg

18%

1.80

Magnesium Mg 81.00 mg

20%

81.00

Phosphorus P 46.00 mg

6%

46.00

Potassium K 379.00 mg

8%

379.00

Sodium Na 213.00 mg

16%

213.00

Zinc Zn 0.36 mg

3%

0.36

Copper Cu 0.18 mg

19%

0.18

Manganese Mn 0.37 mg

15%

0.37

Selenium Se 0.90 mcg

1%

0.90

Vitamins (fat-soluble)

Important for metabolism, growth, and regulation of bodily functions. Read more

Vitamin A 306.00 mcg

34%

306.00

Retinol 0.00 mcg

0%

0.00

Beta-carotene 3647.00 mcg

72%

3647.00

Alpha-carotene 45.00 mcg

0%

45.00

Beta-cryptoxanthin 0.00 mcg

-

-

Lycopene 0.00 mcg

-

-

Lutein and zeaxanthin 11000.00 mcg

-

-

Vitamin E as alpha-tocopherol 1.89 mg

12%

1.89

Vitamin D as D2 + D3 0.00 mcg

0%

0.00

Vitamin K1 Phylloquinone 830.00 mcg

691%

830.00

Vitamins (water-soluble)

Participate in energy metabolism, nervous system function, and cell growth. Read more

Vitamin C Ascorbic acid 30.00 mg

33%

30.00

Vitamin B1 Thiamin 0.04 mg

3%

0.04

Vitamin B2 Riboflavin 0.09 mg

6%

0.09

Vitamin B3 Niacin 0.40 mg

2%

0.40

Vitamin B4 Choline 18.00 mg

3%

18.00

Vitamin B5 Pantothenic acid 0.17 mg

3%

0.17

Vitamin B6 Pyridoxine 0.10 mg

7%

0.10

Folic acid 0.00 mcg

-

-

Food folate 14.00 mcg

3%

14.00

Vitamin B9 DFE 14.00 mcg

3%

14.00

Vitamin B12 Cobalamin 0.00 mcg

0%

0.00

Amino acids

Participate in the synthesis of proteins, hormones, enzymes, and neurotransmitters. Read more

Betaine 0.30 mg

-

-

Tryptophan 0.02 g

2%

0.02

Threonine 0.08 g

3%

0.08

Isoleucine 0.15 g

7%

0.15

Leucine 0.13 g

2%

0.13

Lysine 0.10 g

2%

0.10

Methionine 0.02 g

1%

0.02

Phenylalanine 0.11 g

2%

0.11

Valine 0.11 g

4%

0.11

Arginine 0.12 g

1%

0.12

Histidine 0.04 g

1%

0.04

Saturated fatty acids

Provide energy and participate in the construction of cell membranes and hormones. Read more

Saturated fatty acids 0.03 g

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 0.03 g

Stearic acid 0.00 g

Monounsaturated fatty acids

Support cell health, improve blood lipid profile and metabolism. Read more

Monounsaturated fatty acids 0.04 g

Hexadecenoic acid 0.00 g

Octadecenoic acid 0.04 g

Gondoic acid Omega-9 0.00 g

Erucic acid Omega-9 0.00 g

Polyunsaturated fatty acids

Essential components involved in maintaining cell membrane flexibility, regulating inflammation, cholesterol levels, and hormonal balance. Read more

Polyunsaturated fatty acids 0.07 g

Octadecadienoic acid 0.06 g

Octadecatrienoic acid 0.01 g

Stearidonic acid Omega-3 0.00 g

Eicosatetraenoic acid 0.00 g

Eicosapentaenoic acid EPA Omega-3 0.00 g

Docosapentaenoic acid DPA Omega-3 0.00 g

Docosahexaenoic acid DHA Omega-3 0.00 g

Trans fatty acids

Do not perform any useful functions in the body. Read more

Trans fatty acids 0.00 g

Sterols

Important components of cell membranes that regulate their fluidity and permeability. Read more

Cholesterol 0.00 mg

Other

Other bioactive compounds that affect physiological processes but do not belong to the main classes of nutrients.

Ethyl alcohol 0.00 g

Caffeine 0.00 mg

Theobromine 0.00 mg

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