Nutritional value and chemical composition.
The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams edible part.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie value | 20 kCal | 1684 kCal | 1.2% | 6% | 8420 g |
| Proteins | 1.88 g | 76 g | 2.5% | 12.5% | 4043 g |
| Fats | 0.08 g | 56 g | 0.1% | 0.5% | 70000 g |
| Carbohydrates | 2.03 g | 219 g | 0.9% | 4.5% | 10788 g |
| Alimentary fiber | 2.1 g | 20 g | 10.5% | 52.5% | 952 g |
| Water | 92.65 g | 2273 g | 4.1% | 20.5% | 2453 g |
| Ash | 1.26 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 306 μg | 900 μg | 34% | 170% | 294 g |
| alpha Carotene | 45 μg | ~ | |||
| beta Carotene | 3.652 mg | 5 mg | 73% | 365% | 137 g |
| Lutein + Zeaxanthin | 11015 μg | ~ | |||
| Vitamin B1, thiamine | 0.034 mg | 1.5 mg | 2.3% | 11.5% | 4412 g |
| Vitamin B2, riboflavin | 0.086 mg | 1.8 mg | 4.8% | 24% | 2093 g |
| Vitamin B4, choline | 28.7 mg | 500 mg | 5.7% | 28.5% | 1742 g |
| Vitamin B5, pantothenic | 0.163 mg | 5 mg | 3.3% | 16.5% | 3067 g |
| Vitamin B6, pyridoxine | 0.085 mg | 2 mg | 4.3% | 21.5% | 2353 g |
| Vitamin B9, folate | 9 μg | 400 μg | 2.3% | 11.5% | 4444 g |
| Vitamin C, ascorbic | 18 mg | 90 mg | 20% | 100% | 500 g |
| Vitamin E, alpha tocopherol, TE | 1.89 mg | 15 mg | 12.6% | 63% | 794 g |
| Vitamin K, phylloquinone | 327.3 μg | 120 μg | 272.8% | 1364% | 37 g |
| Vitamin PP, NE | 0.36 mg | 20 mg | 1.8% | 9% | 5556 g |
| Betaine | 0.1 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 549 mg | 2500 mg | 22% | 110% | 455 g |
| Calcium, Ca | 58 mg | 1000 mg | 5.8% | 29% | 1724 g |
| Magnesium, Mg | 86 mg | 400 mg | 21.5% | 107.5% | 465 g |
| Sodium, Na | 415 mg | 1300 mg | 31.9% | 159.5% | 313 g |
| Sulfur, S | 18.8 mg | 1000 mg | 1.9% | 9.5% | 5319 g |
| Phosphorus, P | 33 mg | 800 mg | 4.1% | 20.5% | 2424 g |
| Trace Elements | |||||
| Iron, Fe | 2.26 mg | 18 mg | 12.6% | 63% | 796 g |
| Manganese, Mn | 0.334 mg | 2 mg | 16.7% | 83.5% | 599 g |
| Copper, Cu | 163 μg | 1000 μg | 16.3% | 81.5% | 613 g |
| Selenium, Se | 0.9 μg | 55 μg | 1.6% | 8% | 6111 g |
| Zinc, Zn | 0.33 mg | 12 mg | 2.8% | 14% | 3636 g |
| Digestible carbohydrates | |||||
| Mono- and disaccharides (sugars) | 1.1 g | max 100 г | |||
| Essential Amino Acids | |||||
| Arginine * | 0.122 g | ~ | |||
| valine | 0.114 g | ~ | |||
| Histidine * | 0.038 g | ~ | |||
| Isoleucine | 0.154 g | ~ | |||
| leucine | 0.135 g | ~ | |||
| lysine | 0.103 g | ~ | |||
| methionine | 0.02 g | ~ | |||
| threonine | 0.086 g | ~ | |||
| tryptophan | 0.018 g | ~ | |||
| phenylalanine | 0.114 g | ~ |
The energy value is 20 kcal.
- cup, chopped = 175 g (35 kCal)
Chard, boiled, with salt rich in vitamins and minerals such as: vitamin A – 34%, beta-carotene – 73%, vitamin C – 20%, vitamin E – 12,6%, vitamin K – 272,8%, potassium – 22%, magnesium – 21,5%, iron – 12,6%, manganese – 16,7%, copper – 16,3%
- Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
- B-carotene is provitamin A and has antioxidant properties. 6 mcg of beta-carotene is equivalent to 1 mcg of vitamin A.
- Vitamin C participates in redox reactions, the functioning of the immune system, promotes the absorption of iron. Deficiency leads to loose and bleeding gums, nosebleeds due to increased permeability and fragility of the blood capillaries.
- Vitamin E possesses antioxidant properties, is necessary for the functioning of the gonads, heart muscle, is a universal stabilizer of cell membranes. With a deficiency of vitamin E, hemolysis of erythrocytes and neurological disorders are observed.
- Vitamin K regulates blood clotting. Lack of vitamin K leads to an increase in blood clotting time, a lowered content of prothrombin in the blood.
- potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of nerve impulses, pressure regulation.
- Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, is necessary to maintain homeostasis of calcium, potassium and sodium. Lack of magnesium leads to hypomagnesemia, an increased risk of developing hypertension, heart disease.
- Iron is a part of proteins of various functions, including enzymes. Participates in the transport of electrons, oxygen, ensures the course of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin-deficient atony of skeletal muscles, increased fatigue, myocardiopathy, atrophic gastritis.
- Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; essential for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by a slowdown in growth, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
- Copper is a part of enzymes with redox activity and involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing the tissues of the human body with oxygen. The deficiency is manifested by disorders in the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
Tags: calorie content 20 kcal, chemical composition, nutritional value, vitamins, minerals, what is useful Chard, boiled, with salt, calories, nutrients, useful properties Chard, boiled, with salt