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Ham and cheese sandwich, with spread, grilled

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Nutrition Facts

Serving Size

1 sandwich (141g)

Amount per serving

Calories

361

% Daily Value *

Total Fat 17g

Saturated Fat 6.4g

Trans Fat

Cholesterol 58mg

Sodium 1330mg

Total Carbohydrate 32.3g

Dietary Fiber 2.3g

Total Sugars

Protein 19g

Vitamin D

Calcium 464mg

Iron 3mg

Potassium 313mg

*

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.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C
3%
2.26 mg
Thiamin
48%
0.58 mg
Riboflavin
30%
0.4 mg
Niacin
23%
3.69 mg
Pantothenic Acid
Vitamin B6
15%
0.26 mg
Folate
62 mcg
Folic Acid
40.9 mcg
Food Folate
21.1 mcg
Fortified Folate
90.2 mcg
Choline
12%
66.8 mg
Betaine
Vitamin B12
29%
0.69 mcg
Added Vitamin B12
0 mcg
Biotin
Vitamin A
9%
77.5 mcg
Retinol
71.9 mcg
Beta Carotene
71.9 mcg
Alpha Carotene
0 mcg
Beta Cryptoxanthin
7.05 mcg
Vitamin A IU
Lycophene
0 mcg
Lutein and Zeaxanthin
40.9 mcg
Vitamin E
4%
0.56 mg
Added Vitamin E
0 mg
Beta Tocopherol
Gamma Tocopherol
Delta Tocopherol
Alpha Tocotreniol
Beta Tocotreniol
Gamma Tocotreniol
Delta Tocotreniol
Vitamin D2 and D3
2.26 mcg
Vitamin D2
Vitamin D3
Vitamin D
Vitamin K
8%
10.2 mcg
Dihydrophylloquinone
Menaquinone-4

Calcium
36%
464 mg
Iron
14%
2.52 mg
Magnesium
8%
35.3 mg
Phosphorus
30%
369 mg
Potassium
7%
313 mg
Sodium
58%
1330 mg
Zinc
16%
1.73 mg
Copper
15%
0.13 mg
Manganese
Selenium
59%
32.3 mcg
Fluoride
Iodine

Fat
22%
17 g
Saturated Fat
32%
6.43 g
Butyric Acid
0.14 g
Caproic Acid
0.11 g
Caprylic Acid
0.07 g
Capric Acid
0.17 g
Lauric Acid
0.2 g
Tridecylic Acid
Myristic Acid
0.68 g
Pentadecylic Acid
Palmitic Acid
3.34 g
Margaric Acid
Stearic Acid
1.46 g
Arachidic Acid
Behenic Acid
Lignoceric Acid
Monounsaturated Fat
5.46 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
0.1 g
Docos-13-enoic Acid
Erucic Acid
Brassidic Acid
Nervonic Acid
Polyunsaturated Fat
3.86 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
19%
57.8 mg
Phytosterols
Stigmasterols
Campesterol
Beta Sitosterol

Protein
38%
19 g
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Cystine
Phenylalanine
Tyrosine
Valine
Arginine
Histidine
Alanine
Aspartic Acid
Glutamic Acid
Glycine
Proline
Serine
Hydroxyproline

Carbohydrates
12%
32.3 g
Fibre
8%
2.26 g
Soluble Fibre
Insoluble Fibre
Sugar
Added Sugar
Sucrose
Glucose
Fructose
Lactose
Maltose
Galactose
Sugar Alcohols
Starch

Calories
361 kcal
Water
67.5 g
Ash
Theobromine
0 mg
Caffeine
0 mg
Alcohol
0 g

Serving Sizes

  • 1 sandwich (141 g)

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
  • Good source of Copper

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Moderate Protein
  • Moderate Fat
  • Moderate Carbs
Foods with similar macro profiles:

Profile of Protein in Item

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Recommended Protein Powder

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Essential Amino Acids

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

100g of Ham and cheese sandwich, with spread, grilled contains 13.5g of protein, which is about the same as 2.2 eggs, 0.5 chicken breasts, or 1 cups (262g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 30g per 1 sandwich

Profile of Fat in Item

Types of Fats

High in Saturated Fat.

Zero Trans Fat.

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