Cooked Swiss chard

Nutritional values in 3.5 oz. (100 grams)

Amount Unit

0g / 0oz 454g / 1lb

Energy	Protein	Carbs	Fats
20cal	1.88g	4.13g	0.08g

NUTRITIONAL SUMMARY

FOR

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Energy

20 cal

Protein

1.88 g

Carbs

4.13 g

- Sugar

1.1 g

- Added sugar

- Fiber

2.1 g

Fat

0.08 g

- Saturated fats

0.012 g

- Monounsaturated fats

0.016 g

- Polyunsaturated fats

0.028 g

- Cholesterol

0 mg

Water

92.65 ml

Caffeine

0 mg

Salt

0.45 g

Ash

Nutrient Density / 100 cal

Amount Per Serving
Calories
% Daily Value*
Total Fat
	Saturated Fat
	Trans Fat
Cholesterol
Sodium
Total Carbohydrate
	Dietary Fiber
	Total Sugars
	Includes
Protein

Calcium
Iron
Potassium
Vitamin D

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

VITAMINS

IN

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Vitamin C

18 mg

Thiamin (B1)

0.034 mg

Riboflavin (B2)

0.086 mg

Niacin (B3)

0.36 mg

Pantothenic acid (B5)

0.163 mg

Vitamin B6

0.085 mg

Folate DFE

9 DFE

Folic acid

0 µg

Cholin

28.7 mg

Vitamin B12

0 µg

Vitamin A

306 RAE

Retinol

0 µg

α-caroten

45 µg

β-caroten

3652 µg

β-cryptoxanthine

Lycopene

0 µg

Lutein

11015 µg

Vitamin E

1.89 mg

Vitamin D

0 µg

Vitamin K

327.3 µg

MINERALS

IN

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Calcium

58 mg

Iron

2.26 mg

Magnesium

86 mg

Phosphorus

33 mg

Potassium

549 mg

Sodium

179 mg

Zinc

0.33 mg

Copper

0.163 mg

Manganese

0.334 mg

Selenium

0.9 µg

AMINO ACIDS & PROTEIN QUALITY

IN

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Alanine

Isoleucine

0.154 g

Leucine

0.135 g

Methionine

0.02 g

Valine

0.114 g

Phenylalanine

0.114 g

Tryptophan

0.018 g

Tyrosine

Cysteine

Serine

Threonine

0.086 g

Aspartic acid

Glutamic acid

Arginine

0.122 g

Histidine

0.038 g

Lysine

0.103 g

Glycine

Proline

Source of data: Native 2000KCAL database

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Manufacturer-Provided Information

Occasionally, nutritional information on a product's label may be incomplete. In these cases, I directly contact the manufacturer for missing details. For example, I have reached out to manufacturers of protein supplements to obtain the amino acid profile when it wasn’t available on the packaging.

Product Labels

Nutritional data is often derived directly from the product's label as provided by the manufacturer. However, this data can be simplified or rounded, which may lead to inaccuracies. When necessary, I review and correct this data based on more reliable sources. For instance, some mustard brands list "zero calories" due to small serving sizes, even though this is not always accurate.

National Food Databases

Many online nutrition services rely on national food databases for their data. At 2000KCAL, I source data from the following reliable databases:

USDA (USA): fdc.nal.usda.gov
FRIDA (Denmark): frida.fooddata.dk
NUTRIDATABAZE.CZ (Czech Republic): nutridatabaze.cz
MATVARETABELLEN.NO (Norway): matvaretabellen.no
NAEHRWERTDATEN.CH (Switzerland): naehrwertdaten.ch
SOKNARINGSINNEHALL.LIVSMEDELSVERKET.SE (Sweden): soknaringsinnehall.livsmedelsverket.se
CIQUAL (France): ciqual.anses.fr
BEDCA (Spain): bedca.net
NUTTAB (Australia): foodstandards.gov.au

While these databases are invaluable, the USDA is particularly noteworthy for its comprehensive and detailed data.

Glycemic Index

Glycemic index data is primarily sourced from the University of Sydney and peer-reviewed journal studies. In some cases, the values are averaged or median values are used, resulting in slight deviations from individual figures as published by the referenced sources.

Protein Quality

Where amino acid profiles are available, the quality of protein is assessed using reference patterns provided by the Report of a joint FAO/WHO/UNU Expert Consultation (1985: Geneva) and the Joint FAO/WHO/UNU Expert Consultation on Protein and Amino Acid Requirements in Human Nutrition (‎2002 : Geneva, Switzerland)‎, Food and Agriculture Organization of the United Nations, World Health Organization & United Nations University. (‎2007)‎. Protein and amino acid requirements in human nutrition : report of a joint FAO/WHO/UNU expert consultation. World Health Organization.

Daily Values

Daily Values (DVs) are established by the FDA. I follow their recommendations for determining appropriate nutrient amounts.

Dietary Reference Values (DRVs) & Nutrient Reference Values (NRVs)

These are guided by European Food Safety Authority (EFSA), which provides essential nutrient intake levels to maintain overall health in the European Union. Please see the Summary of Dietary Reference Values