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Whole wheat bread has more iron, vitamins and dietary fiber than white bread

Chard, swiss, cooked, boiled, drained, without salt
» Vegetables and Vegetable Products

Nutrient Amount per 175.0g Proximates Water 162.14 g Energy 35 kcal Energy 147 kj Protein » 3.29 g Essential amino acids Tryptophan 0.032 g Threonine 0.150 g Isoleucine 0.270 g Leucine 0.236 g Lysine 0.180 g Methionine 0.035 g Phenylalanine 0.200 g Valine 0.200 g Histidine 0.067 g Non-essential amino acids Arginine 0.213 g Total lipid (fat) » 0.14 g Fatty acids, total saturated » 0.021 g 16:0, Hexadecanoic, Palmitic 0.021 g Fatty acids, total unsaturated » Fatty acids, total monounsaturated » 0.028 g 18:1 undifferentiated, Octadecenoic, Oleic 0.028 g Fatty acids, total polyunsaturated » 0.049 g 18:2 undifferentiated, Octadecadienoic, Linoleic 0.044 g 18:3 undifferentiated, Octadecatrienoic, Linolenic 0.005 g Ash 2.21 g Total carbohydrate » 7.23 g Fiber, total dietary 3.7 g Digestable carbohydrates » Sugars, total 1.93 g Minerals Calcium, Ca 102 mg Iron, Fe 3.96 mg Magnesium, Mg 151 mg Phosphorus, P 58 mg Potassium, K 961 mg Sodium, Na 313 mg Zinc, Zn 0.58 mg Copper, Cu 0.285 mg Manganese, Mn 0.585 mg Selenium, Se 1.6 mcg Vitamins Vitamin C, total ascorbic acid 31.5 mg Vitamin B1 (Thiamin) 0.059 mg Vitamin B2 (Riboflavin) 0.150 mg Niacin 0.630 mg Pantothenic acid 0.285 mg Vitamin B-6 0.149 mg Folate, total 16 mcg Folate, food 16 mcg Folate, DFE 16 mcg Choline, total 50.2 mg Betaine 0.2 mg Vitamin A, IU 10717 IU Vitamin A, RAE 536 mcg Vitamin E (alpha-tocopherol) 3.31 mg Vitamin K (phylloquinone) 572.8 mcg Other Carotene, beta 6391 mcg Carotene, alpha 79 mcg Lutein + zeaxanthin 19276 mcg

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