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3-Minute Quick Boiled Swiss Chard

In-depth nutrient profile:

3-Minute Quick Boiled Swiss Chard
(Note: "--" indicates data unavailable)
amount1.00 serving
total weight251.84 g
Protein4.19 g
Carbohydrates9.20 g
Fat - Total21.46 g
Dietary Fiber3.67 g13
Total Sugars2.58 g
Monosaccharides0.00 g
Disaccharides0.00 g
Soluble Fiber0.00 g
Insoluble Fiber0.01 g
Other Carbohydrates2.95 g
Monounsaturated Fat16.59 g
Polyunsaturated Fat1.66 g
Saturated Fat3.07 g
Trans Fat0.00 g
Calories from fat193.15
Calories from saturated fat27.62
Cholesterol0.00 mg
Water213.34 g
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin - B10.09 mg8
Vitamin - B20.21 mg16
Vitamin - B3 (Niacin Equivalents)1.58 mg
Vitamin B60.24 mg14
Vitamin B120.00 mcg0
Biotin13.62 mcg45
Choline-- mg--
Folate32.13 mcg8
Pantothenic Acid0.40 mg8
Vitamin C69.68 mg93
Fat-Soluble Vitamins
Vitamin A (Retinoids and Carotenoids)
Vitamin A International Units (IU)13871.57 IU462
Vitamin A mcg Retinol Activity Equivalents (RAE)694.03 mcg (RAE)
Retinol mcg Retinol Equivalents (RE)1388.07 mcg (RE)
Carotenoid mcg Retinol Equivalents (RE)1388.07 mcg (RE)--
Beta Carotene8271.47 mcg
Vitamin D
Vitamin D International Units (IU)0.00 IU0
Vitamin D mcg0.00 mcg
Vitamin E
Vitamin E mg Alpha-Tocopherol Equivalents (ATE)4.29 mg (ATE)29
Vitamin E International Units (IU)6.39 IU
Vitamin E mg4.29 mg
Vitamin K1882.44 mcg2092
Boron-- mcg
Calcium118.56 mg12
Chloride-- mg
Chromium-- mcg--
Copper0.41 mg46
Fluoride-- mg--
Iodine-- mcg--
Iron4.11 mg23
Magnesium184.24 mg44
Manganese0.86 mg37
Molybdenum11.34 mcg25
Phosphorus106.78 mg15
Potassium868.74 mg18
Selenium2.26 mcg4
Sodium483.36 mg32
Zinc0.84 mg8
Omega-3 Fatty Acids0.02 g1
Omega-6 Fatty Acids0.15 g
Monounsaturated Fats
14:1 Myristoleic0.00 g
15:1 Pentadecenoic0.00 g
16:1 Palmitoleic0.00 g
17:1 Heptadecenoic0.00 g
18:1 Oleic0.09 g
20:1 Eicosenoic0.00 g
22:1 Erucic0.00 g
24:1 Nervonic0.00 g
Polyunsaturated Fats
18:2 Linoleic0.15 g
18:3 Linolenic0.02 g
18:4 Stearidonic0.00 g
20:3 Eicosatrienoic0.00 g
20:4 Arachidonic0.00 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 Butyric0.00 g
6:0 Caproic0.00 g
8:0 Caprylic0.00 g
10:0 Capric0.00 g
12:0 Lauric0.00 g
14:0 Myristic0.00 g
15:0 Pentadecanoic0.00 g
16:0 Palmitic0.07 g
17:0 Margaric0.00 g
18:0 Stearic0.00 g
20:0 Arachidic0.00 g
22:0 Behenate0.00 g
24:0 Lignoceric0.00 g
Alanine0.00 g
Arginine0.27 g
Aspartate0.01 g
Cysteine0.00 g0
Glutamate0.01 g
Glycine0.00 g
Histidine0.08 g9
Isoleucine0.34 g27
Leucine0.30 g11
Lysine0.23 g9
Methionine0.04 g6
Phenylalanine0.25 g28
Proline0.00 g
Serine0.00 g
Threonine0.19 g20
Tryptophan0.04 g15
Tyrosine0.00 g0
Valine0.25 g15
Ash3.66 g
Organic Acids0.00 mg
Acetic Acid0.00 mg
Citric Acid0.00 mg
Lactic Acid0.00 mg
Malic Acid0.00 mg
Taurine-- mg
Sugar Alcohols (Total)0.00 g
Glycerol0.00 g
Inositol0.00 g
Mannitol0.00 g
Sorbitol0.00 g
Xylitol0.00 g
Artificial Sweeteners (Total)-- mg
Aspartame-- mg
Saccharin-- mg
Alcohol0.00 g
Caffeine0.00 mg

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