swiss Chard

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swiss Chard Food Facts

Chard, swiss, cooked, boiled, drained, without salt food facts

USDA SR27 Database Food #11148 category vegetable Food Products
Measurement
measure spectrum
Amount: 1 cup, chopped = 175 grams
of CHARD,SWISS,CKD,BLD,DRND,WO/SALT
Current Multiple = 1
11148
Multiply Current Measurement by:
1/2 1 2 3 4
Calories
nutrient-1
Nutrient
Value
Pct Daily RDA
Nutrient
Value
Pct Daily RDA
35 kcal
 
147 kJ
 
Macronutrients
nutrient-2
Nutrient
Value
Pct Daily RDA
Nutrient
Value
Pct Daily RDA
7.23 g
 
0.14 g
 
3.29 g
 
3.7 g
 
162.14 g
 
2.21 g
 
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
536 mcg
 
10717 IU
 
0.149 mg
 
0 mcg
 
31.5 mg
 
3.31 mg
 
0.06 mg
 
0.151 mg
 
0.63 mg
 
0.285 mg
 
16 mcg
 
50.2 mg
 
0.2 mg
 
572.8 mcg
 
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Vitamins are:
Minerals
nutrient-4
Nutrient
Value
Pct Daily RDA
Nutrient
Value
Pct Daily RDA
102 mg
 
0.285 mg
 
3.96 mg
 
151 mg
 
0.585 mg
 
58 mg
 
1.6 mcg
 
961 mg
 
313 mg
 
0.58 mg
 
NS
 
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Minerals are:
Sugars
nutrient-5
Nutrient
Value
Pct Daily RDA
Nutrient
Value
Pct Daily RDA
1.93 g
 
0 g
 
NS
 
0 mg
 
0 mg
 
Fat
nutrient-7
Nutrient
Value
Pct Daily RDA
Nutrient
Value
Pct Daily RDA
0.14 g
 
Fat Calories = 1 kcals = 3% of total
0.005 g
nmb/Ω6   0.11:1
0.044 g
Ω6/Ω3   8.8:1
Fats and sterols.
Proteins
nutrient-11
Nutrient
Value
Pct Daily RDA
Nutrient
Value
Pct Daily RDA
3.29 g
 
Protein Calories = 10.6 kcals = 30% of total
Nine Indispensable Amino Acids
0.067 g
 
0.236 g
 
0.27 g
 
0.18 g
 
0.151 g
 
0.032 g
 
0.2 g
 
End of Nine
 
 
0.035 g
 
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Proteins are:
Cartenoids
nutrient-13
Nutrient
Value
Pct Daily RDA
Nutrient
Value
Pct Daily RDA
Vitamin A - RAE
536 mcg
 
0 mcg
 
Vitamin A - IU
10717 mcg
 
6391 mcg
 
79 mcg
 
0 mcg
 
Cartenoids are:
Footnotes:

This food, briefly described as CHARD,SWISS,CKD,BLD,DRND,WO/SALT, 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
Fiber, total dietary Function: Adequate fiber improves laxation. Reduces the risk of coranary heart disease. Helps maintain normal blood glucose levels.
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. 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 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