Nutrition Facts Comparison

Food #1: Chard swiss cooked boiled drained without salt
Serving Size: 100 grams
Food #2: Chard swiss cooked boiled drained without salt
Serving Size: 1 cup, chopped

Food Number#1#2#3
Serving Size (Grams)100g175gg
Macronutrients
Calories2035
Fat (%DV)0.08g
(0%)
0.14g
(0%)
g
(%)
Saturated Fat (%DV)0.012g
(0%)
0.021g
(0%)
g
(%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
mg
(%)
Carbs (%DV)4.1g
(1%)
7.2g
(2%)
g
(%)
Fiber (%DV)2.1g
(8%)
3.7g
(15%)
g
(%)
Net-Carbs2g3.5gg
Sugar1.1g1.9gg
Protein1.9g3.3gg
Vitamins
Vitamin A (%DV)6124IU
(122%)
10717IU
(214%)
IU
(%)
Retinol Equiv.306μg535.5μgμg
Retinol0μg0μgμg
Alpha-Carotene45μg78.75μgμg
Beta-Carotene3652μg6391μgμg
Beta-cryptoxanthin0μg0μgμg
Vitamin B1 (%DV)
Thiamin
0.034mg
(2%)
0.06mg
(4%)
mg
(%)
Vitamin B2 (%DV)
Riboflavin
0.086mg
(5%)
0.151mg
(9%)
mg
(%)
Vitamin B3 (%DV)
Niacin
0.36mg
(2%)
0.63mg
(3%)
mg
(%)
Vitamin B5 (%DV)
Pantothenic Acid
0.163mg
(2%)
0.285mg
(3%)
mg
(%)
Vitamin B6 (%DV)0.085mg
(4%)
0.149mg
(7%)
mg
(%)
Vitamin B9 (%DV)
Folate
9μg
(2%)
15.75μg
(4%)
μg
(%)
Folic Acid0μg0μgμg
Food Folate9μg15.75μgμg
Dietary Folate Equivalents9μg15.75μgμg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
μg
(%)
Vitamin C (%DV)18mg
(30%)
31.5mg
(53%)
mg
(%)
Vitamin D (%DV)0IU
0μg
(0%)
0IU
0μg
(0%)
IU
μg
(%)
Vitamin D2 (%DV)
Ergocalciferol
~IU
~μg
~IU
~μg
IU
μg
Vitamin D3 (%DV)
Cholecalciferol
~IU
~μg
~IU
~μg
IU
μg
Vitamin E (%DV)1.89mg
(9%)
3.31mg
(16%)
mg
(%)
Vitamin K (%DV)327.3μg
(409%)
572.78μg
(716%)
μg
(%)
K1 - Dihydrophylloquinone~μg~μgμg
K2 - Menaquinone-4~μg~μgμg
Choline
(% Adequate Intake)
28.7mg
(5%)
50.23mg
(9%)
mg
(%)
Lycopene0μg0μgμg
Lutein+Zeaxanthin11015μg19276.25μgμg
Minerals
Calcium (%DV)58mg
(6%)
101.5mg
(10%)
mg
(%)
Copper (%DV)0.163mg
(8%)
0.285mg
(14%)
mg
(%)
Iron (%DV)2.26mg
(13%)
3.96mg
(22%)
mg
(%)
Potassium (%DV)549mg
(16%)
960.75mg
(27%)
mg
(%)
Phosphorus (%DV)33mg
(3%)
57.75mg
(6%)
mg
(%)
Magnesium (%DV)86mg
(22%)
150.5mg
(38%)
mg
(%)
Manganese (%DV)0.334mg
(17%)
0.585mg
(29%)
mg
(%)
Sodium (%DV)179mg
(7%)
313mg
(13%)
mg
(%)
Selenium (%DV)0.9μg
(1%)
1.58μg
(2%)
μg
(%)
Zinc (%DV)0.33mg
(2%)
0.58mg
(4%)
mg
(%)
Carbs and Sugars
Starch~g~gg
Sucrose~g~gg
Glucose~g~gg
Fructose~g~gg
Lactose~g~gg
Maltose~g~gg
Galactose~g~gg
Fatty Acids
Omega 3 to Omega 6 Ratio0.120.12
Omega 6 to Omega 3 Ratio8.338.33
Total Omega 3s3mg5mgmg
18D3 Linolenic3mg5mgmg
18D3CN3 Alpha Linolenic(ALA)~mg~mgmg
18D4 Stearidonic (SDA)0mg0mgmg
20D3N3 Eicosatrienoic~mg~mgmg
20D5 Eicosapentaenoic(EPA)0mg0mgmg
22D5 Docosapentaenoic(DPA)0mg0mgmg
22D6 Docosahexaenoic(DHA)0mg0mgmg
Total Omega 6s25mg44mgmg
18D225mg44mgmg
18D2CN6 Linoleic(LA)~mg~mgmg
18D2CLA Conjugated Linoleic(CLA)~mg~mgmg
18D3CN6 Gamma-linolenic (GLA)~mg~mgmg
20D2CN6 Eicosadienoic~mg~mgmg
20D3N6 Di-homo-
gamma-linolenic (DGLA)
~mg~mgmg
20D4N6 Arachidonic (AA)~mg~mgmg
22D4 Adrenic (AA)~mg~mgmg
Essential Amino Acids
Histidine
(%RDI)
38mg
(5%)
67mg
(10%)
mg
(%)
Isoleucine
(%RDI)
154mg
(11%)
270mg
(19%)
mg
(%)
Leucine
(%RDI)
135mg
(5%)
236mg
(9%)
mg
(%)
Lysine
(%RDI)
103mg
(5%)
180mg
(9%)
mg
(%)
Methionine
(%RDI)
20mg
(3%)
35mg
(5%)
mg
(%)
Phenylalanine
(%RDI)
114mg
(13%)
200mg
(23%)
mg
(%)
Threonine
(%RDI)
86mg
(8%)
151mg
(14%)
mg
(%)
Tryptophan
(%RDI)
18mg
(6%)
32mg
(11%)
mg
(%)
Valine
(%RDI)
114mg
(6%)
200mg
(11%)
mg
(%)
More Amino Acids
Arginine122mg214mgmg
Alanine~mg~mgmg
Aspartic Acid~mg~mgmg
Cystine
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
Glutamic Acid~mg~mgmg
Glycine~mg~mgmg
Proline~mg~mgmg
Serinemgmgmg
Tyrosine
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
Hydroxyproline~mg~mgmg
Other
Ash1.26g2.21gg
Water92.65g162.14gg
Alcohol0g0gg
Caffeine0mg0mgmg
Theobromine0mg0mgmg
Fluoride~μg~μgμg
Stats
Percent of
Daily Calorie Target
1%1.75%%
Percent Water92.7%162.1%%
Protein to Carb Ratio (g/g)0.460.46
* Percent Daily Values are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
Source: USDA National Nutrient Database for Standard Reference, Release 28.
Each "~" denotes a missing value.


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