Ham and cheese sandwich, on bun, with lettuce and spread

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Full Nutrition Profile

Using default Daily Values from FDA.

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Nutrition Facts

Serving Size

1 sandwich (154g)

Amount per serving

Calories

330

% Daily Value *

Total Fat 16.4g

21%

Saturated Fat 6.3g

31%

Trans Fat

Cholesterol 55mg

18%

Sodium 1244mg

54%

Total Carbohydrate 26.2g

10%

Dietary Fiber 1.7g

6%

Total Sugars

Protein 18.4g

Vitamin D

Calcium 459mg

35%

Iron 2mg

13%

Potassium 325mg

7%

*

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

4%

3.39 mg

Thiamin

50%

0.6 mg

Riboflavin

27%

0.35 mg

Niacin

22%

3.44 mg

Pantothenic Acid

Vitamin B6

15%

0.26 mg

Folate

55.4 mcg

Folic Acid

21.6 mcg

Food Folate

33.9 mcg

Fortified Folate

70.8 mcg

Choline

12%

65.1 mg

Betaine

Vitamin B12

31%

0.76 mcg

Added Vitamin B12

0 mcg

Biotin

Vitamin A

9%

83.2 mcg

Retinol

70.8 mcg

Beta Carotene

140 mcg

Alpha Carotene

1.54 mcg

Beta Cryptoxanthin

6.16 mcg

Vitamin A IU

Lycophene

0 mcg

Lutein and Zeaxanthin

86.2 mcg

Vitamin E

4%

0.59 mg

Added Vitamin E

0 mg

Beta Tocopherol

Gamma Tocopherol

Delta Tocopherol

Alpha Tocotreniol

Beta Tocotreniol

Gamma Tocotreniol

Delta Tocotreniol

Vitamin D2 and D3

2.16 mcg

Vitamin D2

Vitamin D3

Vitamin D

Vitamin K

13%

16 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

35%

459 mg

Iron

13%

2.36 mg

Magnesium

8%

32.3 mg

Phosphorus

29%

357 mg

Potassium

7%

325 mg

Sodium

54%

1240 mg

Zinc

15%

1.69 mg

Copper

12%

0.11 mg

Manganese

Selenium

50%

27.6 mcg

Fluoride

Iodine

Fat

21%

16.4 g

Saturated Fat

31%

6.27 g

Butyric Acid

0.13 g

Caproic Acid

0.11 g

Caprylic Acid

0.07 g

Capric Acid

0.17 g

Lauric Acid

0.19 g

Tridecylic Acid

Myristic Acid

0.68 g

Pentadecylic Acid

Palmitic Acid

3.28 g

Margaric Acid

Stearic Acid

1.48 g

Arachidic Acid

Behenic Acid

Lignoceric Acid

Monounsaturated Fat

5.27 g

Myristoleic Acid

Pentadecenoic Acid

Hexadec-9-enoic Acid

Palmitoleic Acid

Trans Hexadec 9 Enoic Acid

Heptadecylic Acid

Octadec-9-enoic Acid

Oleic Acid

Elaidic Acid

Vaccenic Acid

Gondoic Acid

0.11 g

Docos-13-enoic Acid

Erucic Acid

Brassidic Acid

Nervonic Acid

Polyunsaturated Fat

3.51 g

9,12-octadecadienoic Acid

Linoleic Acid

Conjugated Linoleic Acids (CLAs)

Linolelaidic Acid

9-trans-12-cis-Linoleic Acid

Trans Linoleic Acid

Linolenic Acid

Alpha Linolenic Acid (ALA)

Gamma Linolenic Acid (GLA)

Punicinic Acid

Paranaric Acid

0 g

Eicosadienoic Acid

Icosatrienioc Acid

Eicosatrienoic Acid (ETE)

Dihomo Gamma Linolenic Acid (DGLA)

Eicosatetraenoic Acid (ETA)

Arachidonic Acid (AA)

Eicosapentaenoic Acid (EPA)

0 g

Heneicosapentaenoic Acid (HPA)

Adrenic Acid (AdA)

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0 g

Trans Fat

Trans Monoenoic Fat

Trans Polyenoic Fat

Cholesterol

18%

55.4 mg

Phytosterols

Stigmasterols

Campesterol

Beta Sitosterol

Protein

37%

18.4 g

Tryptophan

Threonine

Isoleucine

Leucine

Lysine

Methionine

Cystine

Phenylalanine

Tyrosine

Valine

Arginine

Histidine

Alanine

Aspartic Acid

Glutamic Acid

Glycine

Proline

Serine

Hydroxyproline

Carbohydrates

10%

26.2 g

Fibre

6%

1.69 g

Soluble Fibre

Insoluble Fibre

Sugar

Added Sugar

Sucrose

Glucose

Fructose

Lactose

Maltose

Galactose

Sugar Alcohols

Starch

Calories

330 kcal

Water

88.1 g

Ash

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 1 sandwich (154g)

Nutrient Sources

  • Excellent source of Thiamin
  • Excellent source of Riboflavin
  • Excellent source of Vitamin B12
  • Excellent source of Calcium
  • Excellent source of Phosphorus
  • Excellent source of Sodium
  • Excellent source of Selenium
  • Good source of Niacin
  • Good source of Vitamin B6
  • Good source of Zinc

‡ - 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.

100g of Ham and cheese sandwich, on bun, with lettuce and spread contains 12g of protein, which is about the same as 2 eggs, 0.4 chicken breasts, or 0.9 cups (233g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 24.5g per 1 sandwich

Profile of Fat in Item

Types of Fats

High in Saturated Fat.


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