3-Minute "Quick Boiled" Swiss Chard — Nutrition Profile
Serving: 1.00 serving (251.84 g)
BASIC MACRONUTRIENTS AND CALORIES
| Nutrient | Amount | DV% |
|---|---|---|
| Protein | 4.19 g | |
| Carbohydrates | 9.20 g | |
| Fat - Total | 21.46 g | |
| Dietary Fiber | 3.67 g | 15% |
| Calories | 225.96 |
MACRONUTRIENT AND CALORIE DETAIL
| Nutrient | Amount | DV% |
|---|---|---|
| Total Sugars | 2.58 g | |
| Monosaccharides | 0.00 g | |
| Disaccharides | 0.00 g | |
| Soluble Fiber | 0.00 g | |
| Insoluble Fiber | 0.01 g | |
| Other Carbohydrates | 2.95 g | |
| Monounsaturated Fat | 16.59 g | |
| Polyunsaturated Fat | 1.66 g | |
| Saturated Fat | 3.07 g | |
| Trans Fat | 0.00 g | |
| Calories from fat | 193.15 | |
| Calories from saturated fat | 27.62 | |
| Cholesterol | 0.00 mg | |
| Water | 213.34 g |
MICRONUTRIENTS
| Nutrient | Amount | DV% |
|---|---|---|
| Vitamin - B1 | 0.09 mg | 8% |
| Vitamin - B2 | 0.21 mg | 16% |
| Vitamin - B3 (Niacin Equivalents) | 1.58 mg | |
| Vitamin B6 | 0.24 mg | 14% |
| Vitamin B12 | 0.00 mcg | |
| Biotin | 13.62 mcg | 45% |
| Choline | -- mg | |
| Folate | 32.13 mcg | 8% |
| Pantothenic Acid | 0.40 mg | 8% |
| Vitamin C | 69.68 mg | 93% |
| Vitamin A International Units (IU) | 13871.57 IU | 462% |
| 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 Carotene | 8271.47 mcg | |
| Vitamin D International Units (IU) | 0.00 IU | |
| Vitamin D mcg | 0.00 mcg | |
| Vitamin E mg Alpha-Tocopherol Equivalents (ATE) | 4.29 mg (ATE) | 29% |
| Vitamin E International Units (IU) | 6.39 IU | |
| Vitamin E mg | 4.29 mg | |
| Vitamin K | 1882.44 mcg | 2092% |
Minerals
| Nutrient | Amount | DV% |
|---|---|---|
| Boron | -- mcg | |
| Calcium | 118.56 mg | 12% |
| Chloride | -- mg | |
| Chromium | -- mcg | |
| Copper | 0.41 mg | 46% |
| Fluoride | -- mg | |
| Iodine | -- mcg | |
| Iron | 4.11 mg | 23% |
| Magnesium | 184.24 mg | 46% |
| Manganese | 0.86 mg | 43% |
| Molybdenum | 11.34 mcg | 25% |
| Phosphorus | 106.78 mg | 15% |
| Potassium | 868.74 mg | 25% |
| Selenium | 2.26 mcg | 4% |
| Sodium | 483.36 mg | 32% |
| Zinc | 0.84 mg | 8% |
INDIVIDUAL FATTY ACIDS
| Nutrient | Amount | DV% |
|---|---|---|
| Omega-3 Fatty Acids | 0.02 g | 1% |
| Omega-6 Fatty Acids | 0.15 g | |
| 14:1 Myristoleic | 0.00 g | |
| 15:1 Pentadecenoic | 0.00 g | |
| 16:1 Palmitoleic | 0.00 g | |
| 17:1 Heptadecenoic | 0.00 g | |
| 18:1 Oleic | 0.09 g | |
| 20:1 Eicosenoic | 0.00 g | |
| 22:1 Erucic | 0.00 g | |
| 24:1 Nervonic | 0.00 g | |
| 18:2 Linoleic | 0.15 g | |
| 18:3 Linolenic | 0.02 g | |
| 18:4 Stearidonic | 0.00 g | |
| 20:3 Eicosatrienoic | 0.00 g | |
| 20:4 Arachidonic | 0.00 g | |
| 20:5 Eicosapentaenoic (EPA) | 0.00 g | |
| 22:5 Docosapentaenoic (DPA) | 0.00 g | |
| 22:6 Docosahexaenoic (DHA) | 0.00 g | |
| 4:0 Butyric | 0.00 g | |
| 6:0 Caproic | 0.00 g | |
| 8:0 Caprylic | 0.00 g | |
| 10:0 Capric | 0.00 g | |
| 12:0 Lauric | 0.00 g | |
| 14:0 Myristic | 0.00 g | |
| 15:0 Pentadecanoic | 0.00 g | |
| 16:0 Palmitic | 0.07 g | |
| 17:0 Margaric | 0.00 g | |
| 18:0 Stearic | 0.00 g | |
| 20:0 Arachidic | 0.00 g | |
| 22:0 Behenate | 0.00 g | |
| 24:0 Lignoceric | 0.00 g |
INDIVIDUAL AMINO ACIDS
| Nutrient | Amount | DV% |
|---|---|---|
| Alanine | 0.00 g | |
| Arginine | 0.27 g | |
| Aspartate | 0.01 g | |
| Cysteine | 0.00 g | |
| Glutamate | 0.01 g | |
| Glycine | 0.00 g | |
| Histidine | 0.08 g | 9% |
| Isoleucine | 0.34 g | 27% |
| Leucine | 0.30 g | 11% |
| Lysine | 0.23 g | 9% |
| Methionine | 0.04 g | 6% |
| Phenylalanine | 0.25 g | 28% |
| Proline | 0.00 g | |
| Serine | 0.00 g | |
| Threonine | 0.19 g | 20% |
| Tryptophan | 0.04 g | 15% |
| Tyrosine | 0.00 g | |
| Valine | 0.25 g | 15% |
OTHER COMPONENTS
| Nutrient | Amount | DV% |
|---|---|---|
| Ash | 3.66 g | |
| Organic Acids | 0.00 mg | |
| Acetic Acid | 0.00 mg | |
| Citric Acid | 0.00 mg | |
| Lactic Acid | 0.00 mg | |
| Malic Acid | 0.00 mg | |
| Taurine | -- mg | |
| Sugar Alcohols (Total) | 0.00 g | |
| Glycerol | 0.00 g | |
| Inositol | 0.00 g | |
| Mannitol | 0.00 g | |
| Sorbitol | 0.00 g | |
| Xylitol | 0.00 g | |
| Artificial Sweeteners (Total) | -- mg | |
| Aspartame | -- mg | |
| Saccharin | -- mg | |
| Alcohol | 0.00 g | |
| Caffeine | 0.00 mg |
Basic Components
| Nutrient | Amount | DV% |
|---|---|---|
| calories | 225.96 | |
| calories from fat | 193.15 | |
| calories from saturated fat | 27.62 | |
| protein | 4.19 g | |
| carbohydrates | 9.20 g | |
| dietary fiber | 3.67 g | 14.68% |
| soluble fiber | 0.00 g | |
| insoluble fiber | 0.01 g | |
| sugar - total | 2.58 g | |
| monosaccharides | 0.00 g | |
| disaccharides | 0.00 g | |
| other carbs | 2.95 g | |
| fat - total | 21.46 g | |
| saturated fat | 3.07 g | |
| mono fat | 16.59 g | |
| poly fat | 1.66 g | |
| trans fatty acids | 0.00 g | |
| cholesterol | 0.00 mg | |
| water | 213.34 g | |
| ash | 3.66 g |
Vitamins
| Nutrient | Amount | DV% |
|---|---|---|
| vitamin A IU | 13871.57 IU | 277.43% |
| vitamin A RAE | 694.03 RAE | |
| A - carotenoid | 1388.07 RE | 18.51% |
| A - retinol | 1388.07 RE | |
| A - beta carotene | 8271.47 mcg | |
| thiamin - B1 | 0.09 mg | 6% |
| riboflavin - B2 | 0.21 mg | 12.35% |
| niacin - B3 | 0.92 mg | 4.6% |
| niacin equiv | 1.58 mg | |
| vitamin B6 | 0.24 mg | 12% |
| vitamin B12 | 0.00 mcg | |
| biotin | 13.62 mcg | 4.54% |
| vitamin C | 69.68 mg | 116.13% |
| vitamin D IU | 0.00 IU | |
| vitamin D mcg | 0.00 mcg | |
| vitamin E alpha equiv | 4.29 mg | 21.45% |
| vitamin E IU | 6.39 IU | |
| vitamin E mg | 4.29 mg | |
| folate | 32.13 mcg | 8.03% |
| vitamin K | 1882.44 mcg | 2353.05% |
| pantothenic acid | 0.40 mg | 4% |
Saturated Fats
| Nutrient | Amount | DV% |
|---|---|---|
| 4:0 butyric | 0.00 g | |
| 6:0 caproic | 0.00 g | |
| 8:0 caprylic | 0.00 g | |
| 10:0 capric | 0.00 g | |
| 12:0 lauric | 0.00 g | |
| 14:0 myristic | 0.00 g | |
| 15:0 pentadecanoic | 0.00 g | |
| 16:0 palmitic | 0.07 g | |
| 17:0 margaric | 0.00 g | |
| 18:0 stearic | 0.00 g | |
| 20:0 arachidic | 0.00 g | |
| 22:0 behenate | 0.00 g | |
| 24:0 lignoceric | 0.00 g |
Mono Fats
| Nutrient | Amount | DV% |
|---|---|---|
| 14:1 myristol | 0.00 g | |
| 15:1 pentadecenoic | 0.00 g | |
| 16:1 palmitol | 0.00 g | |
| 17:1 heptadecenoic | 0.00 g | |
| 18:1 oleic | 0.09 g | |
| 20:1 eicosen | 0.00 g | |
| 22:1 erucic | 0.00 g | |
| 24:1 nervonic | 0.00 g |
Poly Fats
| Nutrient | Amount | DV% |
|---|---|---|
| 18:2 linoleic | 0.15 g | |
| 18:3 linolenic | 0.02 g | |
| 18:4 stearidon | 0.00 g | |
| 20:3 eicosatrienoic | 0.00 g | |
| 20:4 arachidon | 0.00 g | |
| 20:5 EPA | 0.00 g | |
| 22:5 DPA | 0.00 g | |
| 22:6 DHA | 0.00 g |
Other Fats
| Nutrient | Amount | DV% |
|---|---|---|
| omega-3 fatty acids | 0.02 g | 0.83% |
| omega-6 fatty acids | 0.15 g |
Amino Acids
| Nutrient | Amount | DV% |
|---|---|---|
| alanine | 0.00 g | |
| arginine | 0.27 g | |
| aspartate | 0.01 g | |
| cystine | 0.00 g | |
| glutamate | 0.01 g | |
| glycine | 0.00 g | |
| histidine | 0.08 g | 6.2% |
| isoleucine | 0.34 g | 29.57% |
| leucine | 0.30 g | 11.86% |
| lysine | 0.23 g | 9.79% |
| methionine | 0.04 g | 5.41% |
| phenylalanine | 0.25 g | 21.01% |
| proline | 0.00 g | |
| serine | 0.00 g | |
| threonine | 0.19 g | 15.32% |
| tryptophan | 0.04 g | 12.5% |
| tyrosine | 0.00 g | |
| valine | 0.25 g | 17.01% |
Other
| Nutrient | Amount | DV% |
|---|---|---|
| alcohol | 0.00 g | |
| caffeine | 0.00 mg | |
| artif sweetener total | -- mg | |
| aspartame | -- mg | |
| saccharin | -- mg | |
| sugar alcohol | 0.00 g | |
| glycerol | 0.00 g | |
| inositol | 0.00 g | |
| mannitol | 0.00 g | |
| sorbitol | 0.00 g | |
| xylitol | 0.00 g | |
| organic acids | 0.00 mg | |
| acetic acid | 0.00 mg | |
| citric acid | 0.00 mg | |
| lactic acid | 0.00 mg | |
| malic acid | 0.00 mg | |
| choline | -- mg | |
| taurine | -- mg |