Swiss chard Nutrient Charts - 1 cup chopped

== Chard, swiss, raw ==
Refuse: 8%  (Tough stems and damaged leaves)Scientific Name:  Beta vulgaris (Cicla Group)NDB No: 11147 (Nutrient values and weights are for edible portion)
Nutrient
]
Units
1.00 X 1 cup -------36g
Proximates
Water
<DIV ALIGN="center">g</DIV>
<DIV ALIGN="right"> 33.36</DIV>
Energy
<DIV ALIGN="center">kcal</DIV>
<DIV ALIGN="right"> 7</DIV>
Energy
<DIV ALIGN="center">kj</DIV>
<DIV ALIGN="right"> 29</DIV>
Protein
<DIV ALIGN="center">g</DIV>
<DIV ALIGN="right"> 0.65</DIV>
Total lipid (fat)
<DIV ALIGN="center">g</DIV>
<DIV ALIGN="right"> 0.07</DIV>
Ash
<DIV ALIGN="center">g</DIV>
<DIV ALIGN="right"> 0.58</DIV>
Carbohydrate, by difference
<DIV ALIGN="center">g</DIV>
<DIV ALIGN="right"> 1.35</DIV>
Fiber, total dietary
<DIV ALIGN="center">g</DIV>
<DIV ALIGN="right"> 0.6</DIV>
Sugars, total
<DIV ALIGN="center">g</DIV>
<DIV ALIGN="right"> 0.40</DIV>
Minerals
Calcium, Ca
<DIV ALIGN="center">mg</DIV>
<DIV ALIGN="right"> 18</DIV>
Iron, Fe
<DIV ALIGN="center">mg</DIV>
<DIV ALIGN="right"> 0.65</DIV>
Magnesium, Mg
<DIV ALIGN="center">mg</DIV>
<DIV ALIGN="right"> 29</DIV>
Phosphorus, P
<DIV ALIGN="center">mg</DIV>
<DIV ALIGN="right"> 17</DIV>
Potassium, K
<DIV ALIGN="center">mg</DIV>
<DIV ALIGN="right"> 136</DIV>
Sodium, Na
<DIV ALIGN="center">mg</DIV>
<DIV ALIGN="right"> 77</DIV>
Zinc, Zn
<DIV ALIGN="center">mg</DIV>
<DIV ALIGN="right"> 0.13</DIV>
Copper, Cu
<DIV ALIGN="center">mg</DIV>
<DIV ALIGN="right"> 0.064</DIV>
Manganese, Mn
<DIV ALIGN="center">mg</DIV>
<DIV ALIGN="right"> 0.132</DIV>
Selenium, Se
<DIV ALIGN="center">mcg</DIV>
<DIV ALIGN="right"> 0.3</DIV>
Vitamins
Vitamin C, total ascorbic acid
<DIV ALIGN="center">mg</DIV>
<DIV ALIGN="right"> 10.8</DIV>
Thiamin
<DIV ALIGN="center">mg</DIV>
<DIV ALIGN="right"> 0.014</DIV>
Riboflavin
<DIV ALIGN="center">mg</DIV>
<DIV ALIGN="right"> 0.032</DIV>
Niacin
<DIV ALIGN="center">mg</DIV>
<DIV ALIGN="right"> 0.144</DIV>
Pantothenic acid
<DIV ALIGN="center">mg</DIV>
<DIV ALIGN="right"> 0.062</DIV>
Vitamin B-6
<DIV ALIGN="center">mg</DIV>
<DIV ALIGN="right"> 0.036</DIV>
Folate, total
<DIV ALIGN="center">mcg</DIV>
<DIV ALIGN="right"> 5</DIV>
Folic acid
<DIV ALIGN="center">mcg</DIV>
<DIV ALIGN="right"> 0</DIV>
Folate, food
<DIV ALIGN="center">mcg</DIV>
<DIV ALIGN="right"> 5</DIV>
Folate, DFE
<DIV ALIGN="center">mcg_DFE</DIV>
<DIV ALIGN="right"> 5</DIV>
Vitamin B-12
<DIV ALIGN="center">mcg</DIV>
<DIV ALIGN="right"> 0.00</DIV>
Vitamin B-12, added
<DIV ALIGN="center">mcg</DIV>
<DIV ALIGN="right"> 0.00</DIV>
Vitamin A, IU
<DIV ALIGN="center">IU</DIV>
<DIV ALIGN="right"> 2202</DIV>
Vitamin A, RAE
<DIV ALIGN="center">mcg_RAE</DIV>
<DIV ALIGN="right"> 110</DIV>
Retinol
<DIV ALIGN="center">mcg</DIV>
<DIV ALIGN="right"> 0</DIV>
Vitamin E (alpha-tocopherol)
<DIV ALIGN="center">mg</DIV>
<DIV ALIGN="right"> 0.68</DIV>
Vitamin E, added
<DIV ALIGN="center">mg</DIV>
<DIV ALIGN="right"> 0.00</DIV>
Vitamin K (phylloquinone)
<DIV ALIGN="center">mcg</DIV>
<DIV ALIGN="right"> 298.8</DIV>
Lipids
Fatty acids, total saturated
<DIV ALIGN="center">g</DIV>
<DIV ALIGN="right"> 0.011</DIV>
4:0
<DIV ALIGN="center">g</DIV>
<DIV ALIGN="right"> 0.000</DIV>
6:0
<DIV ALIGN="center">g</DIV>
<DIV ALIGN="right"> 0.000</DIV>
8:0
<DIV ALIGN="center">g</DIV>
<DIV ALIGN="right"> 0.000</DIV>
10:0
<DIV ALIGN="center">g</DIV>
<DIV ALIGN="right"> 0.000</DIV>
12:0
<DIV ALIGN="center">g</DIV>
<DIV ALIGN="right"> 0.000</DIV>
14:0
<DIV ALIGN="center">g</DIV>
<DIV ALIGN="right"> 0.000</DIV>
16:0
<DIV ALIGN="center">g</DIV>
<DIV ALIGN="right"> 0.011</DIV>
18:0
<DIV ALIGN="center">g</DIV>
<DIV ALIGN="right"> 0.000</DIV>
Fatty acids, total monounsaturated
<DIV ALIGN="center">g</DIV>
<DIV ALIGN="right"> 0.014</DIV>
16:1 undifferentiated
<DIV ALIGN="center">g</DIV>
<DIV ALIGN="right"> 0.000</DIV>
18:1 undifferentiated
<DIV ALIGN="center">g</DIV>
<DIV ALIGN="right"> 0.014</DIV>
20:1
<DIV ALIGN="center">g</DIV>
<DIV ALIGN="right"> 0.000</DIV>
22:1 undifferentiated
<DIV ALIGN="center">g</DIV>
<DIV ALIGN="right"> 0.000</DIV>
Fatty acids, total polyunsaturated
<DIV ALIGN="center">g</DIV>
<DIV ALIGN="right"> 0.025</DIV>
18:2 undifferentiated
<DIV ALIGN="center">g</DIV>
<DIV ALIGN="right"> 0.023</DIV>
18:3 undifferentiated
<DIV ALIGN="center">g</DIV>
<DIV ALIGN="right"> 0.003</DIV>
18:4
<DIV ALIGN="center">g</DIV>
<DIV ALIGN="right"> 0.000</DIV>
20:4 undifferentiated
<DIV ALIGN="center">g</DIV>
<DIV ALIGN="right"> 0.000</DIV>
20:5 n-3
<DIV ALIGN="center">g</DIV>
<DIV ALIGN="right"> 0.000</DIV>
22:5 n-3
<DIV ALIGN="center">g</DIV>
<DIV ALIGN="right"> 0.000</DIV>
22:6 n-3
<DIV ALIGN="center">g</DIV>
<DIV ALIGN="right"> 0.000</DIV>
Cholesterol
<DIV ALIGN="center">mg</DIV>
<DIV ALIGN="right"> 0</DIV>
Amino acids
Tryptophan
<DIV ALIGN="center">g</DIV>
<DIV ALIGN="right"> 0.006</DIV>
Threonine
<DIV ALIGN="center">g</DIV>
<DIV ALIGN="right"> 0.030</DIV>
Isoleucine
<DIV ALIGN="center">g</DIV>
<DIV ALIGN="right"> 0.053</DIV>
Leucine
<DIV ALIGN="center">g</DIV>
<DIV ALIGN="right"> 0.047</DIV>
Lysine
<DIV ALIGN="center">g</DIV>
<DIV ALIGN="right"> 0.036</DIV>
Methionine
<DIV ALIGN="center">g</DIV>
<DIV ALIGN="right"> 0.007</DIV>
Phenylalanine
<DIV ALIGN="center">g</DIV>
<DIV ALIGN="right"> 0.040</DIV>
Valine
<DIV ALIGN="center">g</DIV>
<DIV ALIGN="right"> 0.040</DIV>
Arginine
<DIV ALIGN="center">g</DIV>
<DIV ALIGN="right"> 0.042</DIV>
Histidine
<DIV ALIGN="center">g</DIV>
<DIV ALIGN="right"> 0.013</DIV>
Other
Alcohol, ethyl
<DIV ALIGN="center">g</DIV>
<DIV ALIGN="right"> 0.0</DIV>
Caffeine
<DIV ALIGN="center">mg</DIV>
<DIV ALIGN="right"> 0</DIV>
Theobromine
<DIV ALIGN="center">mg</DIV>
<DIV ALIGN="right"> 0</DIV>
Carotene, beta
<DIV ALIGN="center">mcg</DIV>
<DIV ALIGN="right"> 1313</DIV>
Carotene, alpha
<DIV ALIGN="center">mcg</DIV>
<DIV ALIGN="right"> 16</DIV>
Cryptoxanthin, beta
<DIV ALIGN="center">mcg</DIV>
<DIV ALIGN="right"> 0</DIV>
Lycopene
<DIV ALIGN="center">mcg</DIV>
<DIV ALIGN="right"> 0</DIV>
Lutein + zeaxanthin
<DIV ALIGN="center">mcg</DIV>
<DIV ALIGN="right"> 3960</DIV>
Category:Cooking greens