swiss Chard

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swiss Chard Food Facts

Chard, swiss, raw food facts

USDA SR27 Database Food #11147 category vegetable Food Products Refuse Desc: 8
Measurement
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Amount: apple1 cup = 36 grams
of CHARD,SWISS,RAW
Current Multiple = 1
11147
Measurement Choices:
1 cup   1 leaf

Multiply Current Measurement by:
1/2 1 2 3 4
Calories
nutrient-1
Nutrient
Value
Pct Daily RDA
Nutrient
Value
Pct Daily RDA
7 19
 
28 79
 
Macronutrients
nutrient-2
Nutrient
Value
Pct Daily RDA
Nutrient
Value
Pct Daily RDA
1.35 3.74
 
0.07 0.2
 
0.65 1.8
 
0.6 1.6
 
33.36 92.66
 
0.58 1.6
 
Macronutrients are elements or substances that are essential in larger amounts to the growth and health of a living organism.
Close Notes
Vitamins
nutrient-3
Nutrient
Value
Pct Daily RDA
Nutrient
Value
Pct Daily RDA
110 306
 
2202 6116
 
0.036 0.099
 
10.8 30
 
0.68 1.89
 
0.014 0.04
 
0.032 0.09
 
0.144 0.4
 
0.062 0.172
 
5 14
 
6.5 18
 
0.1 0.3
 
298.8 830
 
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Vitamins are:
Minerals
nutrient-4
Nutrient
Value
Pct Daily RDA
Nutrient
Value
Pct Daily RDA
18 51
 
0.064 0.179
 
0.65 1.8
 
29 81
 
0.132 0.366
 
17 46
 
0.3 0.9
 
136 379
 
77 213
 
0.13 0.36
 
NS
 
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Minerals are:
Sugars
nutrient-5
Nutrient
Value
Pct Daily RDA
Nutrient
Value
Pct Daily RDA
0.4 1.1
 
0 0
 
NS
 
Fat
nutrient-7
Nutrient
Value
Pct Daily RDA
Nutrient
Value
Pct Daily RDA
0.07 0.2
 
Fat Calories = 0.5 kcals = 7% of total
0.025 0.07
 
0.014 0.04
 
0.011 0.03
 
0.003 g
nmb/Ω6   0.13:1
0.023 g
Ω6/Ω3   7.67:1
Fats and sterols.
Proteins
nutrient-11
Nutrient
Value
Pct Daily RDA
Nutrient
Value
Pct Daily RDA
0.65 1.8
 
Protein Calories = 2.1 kcals = 30% of total
Nine Indispensable Amino Acids
0.013 0.036
 
0.047 0.13
 
0.053 0.147
 
0.036 0.099
 
0.03 0.083
 
0.006 0.017
 
0.04 0.11
 
End of Nine
 
 
0.007 0.019
 
0.04 0.11
 
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Proteins are:
Cartenoids
nutrient-13
Nutrient
Value
Pct Daily RDA
Nutrient
Value
Pct Daily RDA
Vitamin A - RAE
110 mcg
 
0 0
 
Vitamin A - IU
2202 mcg
 
1313 3647
 
0 0
 
3960 11000
 
Cartenoids are:
Footnotes:

This food, briefly described as CHARD,SWISS,RAW, supplies an extra generous amount of the following vitamins, minerals and nutrients:


Protein is the major structural component of all cells in the body and function as enzymes in membranes as transport carriers and as some hormones. During digestion and absorption, dietary proteins are broken down into amino acids which become building blocks of these fuctional and structural compounds. Isoleucine is the 2nd of 9 essential amino acids Threonine is the 3rd of 9 essential amino acids Valine is the 4th of 9 essential amino acids Leucine is the 7th of 9 essential amino acids Lysine is the 8th of 9 essential amino acids Phenylalanine
Calcium, Ca, is the essential role in blood clotting, muscle contraction, nerve transmission, bone and tooth formation Copper, Cu, is a component of enzymes in iron metabolism. Iron, Fe, prevents microcitic hypochromic anemia. Magnesium, Mg, is a cofactor for enzyme systems. Manganese, Mn, is involved in formation of bone, as well as enzymes involved in amino acid, cholsterol and carbohydrate metabolism. Phosphorus, P, helps in the maintenance of PH, storage and transfer of energy and nucleotide synthesis. Potassium, K, maintains cell function. Potassium blunts the rise in blood pressure due to excess sodium intake and decrease recurrence of kidney stones Sodium, Na, and chloride, in excessive amounts, increase blood pressure, heart disease, hypertension and stroke. Zinc, Zn, is a component of multiple enzymes and proteins; involved in the regulation of gene expression.
Vitamin A, RAE is required for normal vision, gene expression, reduction, embryonic development and immune function (Vitamin A, IU) Vitamin B-6 is a coenzyme to metabolize amino acids, glycogen and sphingoid bases. Vitamin C, total ascorbic acid aka Dehydroascorbic Acid is a protective antioxidant. Vitamin E (alpha-tocopherol) is a chain-breaking antioxidant. Vitamin K (phylloquinone) is a coenzyme during the synthesis of many proteins involved in blood clotting and bone metabolism. Riboflavin aka Vitamin B-2 is a conenzyme in numerous redux reactions. Choline, total is a precursor for acetylcholine, phospholipids and betaine.
Carotene, beta Lutein + zeaxanthin Arginine