Chard

Nutrient	Value	% DV
Energy
Energy (kcal)	19 kcal
Minerals
Calcium, Ca	51 mg	5%
Iron, Fe	1.8 mg	10%
Potassium, K	379 mg	11%
Sodium, Na	213 mg	9%
Zinc, Zn	0.36 mg	2%
Magnesium, Mg	81 mg	20%
Phosphorus, P	46 mg	5%
Copper, Cu	0.179 mg	9%
Selenium, Se	0.9 ug	1%
Fibers
Fiber, total dietary	1.6 g	6%
Protein
Protein	1.8 g	4%
Carbohydrates
Carbohydrate, by difference	3.74 g	1%
Sugars, total including NLEA	1.1 g
Fats
Total lipid (fat)	0.2 g	0%
Saturated fats
Fatty acids, total saturated	0.03 g	0%
16:0	0.03 g
Monounsaturated fats
Fatty acids, total monounsaturated	0.04 g
18:1	0.04 g
Polyunsaturated fats
Omega 3 (total)	0.007 g	1%
Fatty acids, total polyunsaturated	0.07 g
18:2	0.063 g
18:3	0.007 g
Vitamins
Vitamin E (alpha-tocopherol)	1.89 mg	6%
Vitamin C, total ascorbic acid	30 mg	50%
Vitamin B-6	0.099 mg	5%
Folate, total	14 ug	4%
Vitamin K (phylloquinone)	830 ug	1038%
Vitamin A, RAE	306 ug
Carotene, beta	3647 ug
Carotene, alpha	45 ug
Lutein + zeaxanthin	11000 ug
Thiamin	0.04 mg	3%
Riboflavin	0.09 mg	5%
Niacin	0.4 mg	2%
Choline, total	18 mg	3%
Folate, food	14 ug	4%
Folate, DFE	14 ug	4%
General
Water	92.66 g	5%

Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov