BLT Sub

Fast foods, submarine sandwich, bacon, lettuce, and tomato on white bread

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Full Nutrition Profile

Using default Daily Values from FDA.

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Nutrition Facts

Serving Size

6 inch sub (148g)

Amount per serving

Calories

303

% Daily Value *

Total Fat 9.5g

12%

Saturated Fat 2.8g

14%

Trans Fat 0g

Cholesterol 19mg

6%

Sodium 524mg

23%

Total Carbohydrate 39.5g

14%

Dietary Fiber 2.4g

8%

Total Sugars 5.3g

Protein 14.9g

Vitamin D 1 IU

0%

Calcium 311mg

24%

Iron 3mg

18%

Potassium 275mg

6%

*

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.

Detailed Nutrient Information

Vitamin C

2%

1.92 mg

Thiamin

50%

0.6 mg

Riboflavin

32%

0.41 mg

Niacin

45%

7.18 mg

Pantothenic Acid

13%

0.64 mg

Vitamin B6

9%

0.15 mg

Folate

132 mcg

Folic Acid

96.2 mcg

Food Folate

37 mcg

Fortified Folate

200 mcg

Choline

4%

24.3 mg

Betaine

Vitamin B12

11%

0.27 mcg

Added Vitamin B12

0 mcg

Biotin

Vitamin A

0%

4.44 mcg

Retinol

0 mcg

Beta Carotene

62.2 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

2%

104 IU

Lycophene

289 mcg

Lutein and Zeaxanthin

107 mcg

Vitamin E

3%

0.43 mg

Added Vitamin E

0 mg

Beta Tocopherol

0.1 mg

Gamma Tocopherol

0.83 mg

Delta Tocopherol

0.25 mg

Alpha Tocotreniol

0 mg

Beta Tocotreniol

0.59 mg

Gamma Tocotreniol

0 mg

Delta Tocotreniol

0 mg

Vitamin D2 and D3

0 mcg

Vitamin D2

Vitamin D3

Vitamin D

0%

1.48 IU

Vitamin K

8%

9.47 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

24%

311 mg

Iron

18%

3.17 mg

Magnesium

8%

32.6 mg

Phosphorus

12%

149 mg

Potassium

6%

275 mg

Sodium

23%

524 mg

Zinc

13%

1.42 mg

Copper

17%

0.15 mg

Manganese

24%

0.56 mg

Selenium

62%

34.3 mcg

Fluoride

Iodine

Fat

12%

9.49 g

Saturated Fat

14%

2.84 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0.01 g

Lauric Acid

0 g

Tridecylic Acid

Myristic Acid

0.09 g

Pentadecylic Acid

0.01 g

Palmitic Acid

1.86 g

Margaric Acid

0.02 g

Stearic Acid

0.82 g

Arachidic Acid

0.02 g

Behenic Acid

0.01 g

Lignoceric Acid

0.01 g

Monounsaturated Fat

3.49 g

Myristoleic Acid

0 g

Pentadecenoic Acid

0 g

Hexadec-9-enoic Acid

0.18 g

Palmitoleic Acid

0.18 g

Trans Hexadec 9 Enoic Acid

0 g

Heptadecylic Acid

0.01 g

Octadec-9-enoic Acid

3.23 g

Oleic Acid

3.2 g

Elaidic Acid

0.03 g

Vaccenic Acid

Gondoic Acid

0.06 g

Docos-13-enoic Acid

0 g

Erucic Acid

0 g

Brassidic Acid

0 g

Nervonic Acid

0 g

Polyunsaturated Fat

2.39 g

9,12-octadecadienoic Acid

2.13 g

Linoleic Acid

2.1 g

Conjugated Linoleic Acids (CLAs)

0.01 g

Linolelaidic Acid

9-trans-12-cis-Linoleic Acid

Trans Linoleic Acid

0.01 g

Linolenic Acid

0.16 g

Alpha Linolenic Acid (ALA)

0.15 g

Gamma Linolenic Acid (GLA)

0.01 g

Punicinic Acid

0 g

Paranaric Acid

0 g

Eicosadienoic Acid

0.04 g

Icosatrienioc Acid

0.02 g

Eicosatrienoic Acid (ETE)

Dihomo Gamma Linolenic Acid (DGLA)

0.01 g

Eicosatetraenoic Acid (ETA)

0.03 g

Arachidonic Acid (AA)

Eicosapentaenoic Acid (EPA)

0 g

Heneicosapentaenoic Acid (HPA)

Adrenic Acid (AdA)

0.01 g

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0 g

Trans Fat

0.05 g

Trans Monoenoic Fat

0.03 g

Trans Polyenoic Fat

Cholesterol

6%

19.2 mg

Phytosterols

Stigmasterols

Campesterol

Beta Sitosterol

Protein

30%

14.9 g

Tryptophan

Threonine

Isoleucine

Leucine

Lysine

Methionine

Cystine

Phenylalanine

Tyrosine

Valine

Arginine

Histidine

Alanine

Aspartic Acid

Glutamic Acid

Glycine

Proline

Serine

Hydroxyproline

Carbohydrates

14%

39.5 g

Fibre

8%

2.37 g

Soluble Fibre

Insoluble Fibre

Sugar

5.34 g

Added Sugar

Sucrose

0 g

Glucose

1.63 g

Fructose

2.5 g

Lactose

0 g

Maltose

1.21 g

Galactose

0 g

Sugar Alcohols

Starch

29.8 g

Calories

303 kcal

Water

81.4 g

Ash

2.71 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 6 inch sub (148g)

Nutrient Sources

  • Excellent source of Thiamin
  • Excellent source of Riboflavin
  • Excellent source of Niacin
  • Excellent source of Selenium
  • Good source of Calcium
  • Good source of Iron
  • Good source of Sodium
  • Good source of Copper
  • Good source of Manganese

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: %

Limiting Amino Acid:

  • Some foods that are a good source of include .

100g of BLT Sub contains 10.1g of protein, which is about the same as 1.7 eggs, 0.4 chicken breasts, or 0.7 cups (195g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 37.1g per 6 inch sub

Profile of Fat in Item

Types of Fats

Moderate amount of Saturated Fat.


Zero Trans Fat.

Contains Omega-6 polyunsaturated fatty acids.
  • 2.159g per 6 inch sub.


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