| 2 tablespoons (27g) olive oil | 1 large (150g) onion, finely diced | 1 pinch (0.1g) (or 2 of) saffron threads | 2 cloves (6g) garlic | (0g) sea salt and freshly ground pepper | 1 cup (16g) cilantro leaves | 1/4 cup (15g) parsley leaves | 1/2 teaspoon (1g) ground cumin or more to taste | 2 teaspoons (11g) tomato paste | 14 leaves (672g) chard (2 medium bunches) with stems | 2 cans (850.6g) (15 ounce) chickpeas, preferably organic, with liquid (or 3 cups home-cooked) | Total | 1 serving | |
| Ash (g) | 0 | 0.5 | 0 | 0.1 | n/a | 0.2 | 0.3 | 0.1 | 0.3 | 10.8 | 13.7 | 26 | 6.5 |
| Calcium (mg) | 0.3 | 34.5 | 0.1 | 10.9 | n/a | 10.7 | 20.7 | 9.3 | 4 | 342.7 | 272.2 | 705.3 | 176.3 |
| Calories (kcal) | 238.7 | 60 | 0.3 | 8.9 | n/a | 3.7 | 5.4 | 3.7 | 9 | 127.7 | 1012.2 | 1469.6 | 367.4 |
| Carbohydrates (g) | 0 | 14 | 0.1 | 2 | n/a | 0.6 | 0.9 | 0.4 | 2.1 | 25.1 | 192.3 | 237.6 | 59.4 |
| Carotene, alpha (mcg) | 0 | 0 | 0 | 0 | n/a | 5.8 | 0 | 0 | 3.2 | 302.4 | 0 | 311.4 | 77.8 |
| Carotene, beta (mcg) | 0 | 1.5 | 0 | 0.3 | n/a | 628.8 | 758.1 | 7.6 | 99.1 | 24507.8 | 102.1 | 26105.4 | 6526.3 |
| Cholesterol (mg) | 0 | 0 | 0 | 0 | n/a | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Choline (mg) | 0.1 | 9.2 | 0 | 1.4 | n/a | 2 | 1.9 | 0.2 | 4.2 | 121 | 277.3 | 417.3 | 104.3 |
| Copper (mg) | 0 | 0.1 | 0 | 0 | n/a | 0 | 0 | 0 | 0 | 1.2 | 1.5 | 2.9 | 0.7 |
| Cryptoxanthin, beta (mcg) | 0 | 0 | 0 | 0 | n/a | 32.3 | 0 | 0 | 0 | 0 | 0 | 32.3 | 8.1 |
| Dietary Fiber (g) | 0 | 2.6 | 0 | 0.1 | n/a | 0.4 | 0.5 | 0.1 | 0.5 | 10.8 | 37.4 | 52.4 | 13.1 |
| Folate (mcg) | 0 | 28.5 | 0.1 | 0.2 | n/a | 9.9 | 22.8 | 0.1 | 1.3 | 94.1 | 569.9 | 726.9 | 181.7 |
| Folic acid (mcg) | 0 | 0 | 0 | 0 | n/a | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Iron (mg) | 0.2 | 0.3 | 0 | 0.1 | n/a | 0.3 | 0.9 | 0.7 | 0.3 | 12.1 | 11.5 | 26.4 | 6.6 |
| Lycopene (mcg) | 0 | 0 | 0 | 0 | n/a | 0 | 0 | 0 | 3165.2 | 0 | 0 | 3165.2 | 791.3 |
| Lutein + Zeaxanthin (mcg) | 0 | 6 | 0 | 1 | n/a | 138.4 | 834.2 | 4.5 | 0 | 73920 | 0 | 74904 | 18726 |
| Magnesium (mg) | 0 | 15 | 0.2 | 1.5 | n/a | 4.2 | 7.5 | 3.7 | 4.6 | 544.3 | 246.7 | 827.7 | 206.9 |
| Manganese (mg) | 0 | 0.2 | 0 | 0.1 | n/a | 0.1 | 0 | 0 | 0 | 2.5 | 5.1 | 8.1 | 2 |
| Monounsaturated Fat (g) | 19.7 | 0 | 0 | 0 | n/a | 0 | 0 | 0.1 | 0 | 0.3 | 2.2 | 22.4 | 5.6 |
| Niacin (mg) | 0 | 0.2 | 0 | 0 | n/a | 0.2 | 0.2 | 0 | 0.3 | 2.7 | 1.2 | 4.8 | 1.2 |
| Pantothenic acid (mg) | 0 | 0.2 | 0 | 0 | n/a | 0.1 | 0.1 | 0 | 0 | 1.2 | 2.5 | 4.1 | 1 |
| Phosphorus (mg) | 0 | 43.5 | 0.2 | 9.2 | n/a | 7.7 | 8.7 | 5 | 9.1 | 309.1 | 765.5 | 1158 | 289.5 |
| Polyunsaturated Fat (g) | 2.8 | 0 | 0 | 0 | n/a | 0 | 0 | 0 | 0 | 0.5 | 4.3 | 7.8 | 1.9 |
| Potassium (mg) | 0.3 | 219 | 1.5 | 24.1 | n/a | 83.4 | 83.1 | 17.9 | 111.6 | 2546.9 | 1463 | 4550.6 | 1137.6 |
| Protein (g) | 0 | 1.7 | 0 | 0.4 | n/a | 0.3 | 0.4 | 0.2 | 0.5 | 12.1 | 42.1 | 57.7 | 14.4 |
| Retinol (mcg) | 0 | 0 | 0 | 0 | n/a | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Riboflavin (mg) | 0 | 0 | 0 | 0 | n/a | 0 | 0 | 0 | 0 | 0.6 | 0.3 | 1 | 0.2 |
| Saturated Fat (g) | 3.7 | 0.1 | 0 | 0 | n/a | 0 | 0 | 0 | 0 | 0.2 | 1 | 5.1 | 1.3 |
| Selenium (mcg) | 0 | 0.8 | 0 | 0.9 | n/a | 0.1 | 0 | 0.1 | 0.6 | 6 | 23.8 | 32.3 | 8.1 |
| Sodium (mg) | 0.5 | 6 | 0.1 | 1 | n/a | 7.4 | 8.4 | 1.7 | 86.9 | 1431.4 | 2543.2 | 4086.6 | 1021.6 |
| Sugar (g) | 0 | 6.4 | 0 | 0.1 | n/a | 0.1 | 0.1 | 0 | 1.3 | 7.4 | 0 | 15.4 | 3.9 |
| Thiamin (mg) | 0 | 0.1 | 0 | 0 | n/a | 0 | 0 | 0 | 0 | 0.3 | 0.2 | 0.6 | 0.2 |
| Total Fat (g) | 27 | 0.2 | 0 | 0 | n/a | 0.1 | 0.1 | 0.2 | 0.1 | 1.3 | 9.7 | 38.7 | 9.7 |
| Vitamin A (IU) | 0 | 3 | 0.5 | 0.5 | n/a | 1079.7 | 1263.6 | 12.7 | 167.8 | 41099.5 | 178.6 | 43805.9 | 10951.5 |
| Vitamin B-6 (mg) | 0 | 0.2 | 0 | 0.1 | n/a | 0 | 0 | 0 | 0 | 0.7 | 4 | 5 | 1.3 |
| Vitamin B-12 (mcg) | 0 | 0 | 0 | 0 | n/a | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin C (mg) | 0 | 11.1 | 0.1 | 1.9 | n/a | 4.3 | 20 | 0.1 | 2.4 | 201.6 | 32.3 | 273.7 | 68.4 |
| Vitamin D (mcg) | 0 | 0 | 0 | 0 | n/a | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin E (mg) | 3.9 | 0 | 0 | 0 | n/a | 0.4 | 0.1 | 0 | 0.5 | 12.7 | 0 | 17.6 | 4.4 |
| Vitamin K (mcg) | 16.3 | 0.6 | 0 | 0.1 | n/a | 49.6 | 246 | 0.1 | 1.3 | 5577.6 | 0 | 5891.5 | 1472.9 |
| Water (g) | 0 | 133.7 | 0 | 3.5 | n/a | 14.8 | 13.2 | 0.1 | 8.1 | 622.7 | 592.8 | 1388.7 | 347.2 |
| Zinc (mg) | 0 | 0.3 | 0 | 0.1 | n/a | 0.1 | 0.2 | 0 | 0.1 | 2.4 | 9 | 12.1 | 3 |
Note: Totals do not include optional ingredients.