SUBWAY, cold cut sub on white bread with lettuce and tomato 170315

Nutrient	amount		RDI	%	ranking
10:0	0.024	G			1258
12:0	0.023	G			1527
14:0	0.178	G			2018
14:1	0.017	G			1021
15:0	0.016	G			795
15:1	0	G
16:0	2.077	G			2060
16:1	0.191	G			2060
16:1 c	0.183	G			462
16:1 t	0.008	G			486
17:0	0.041	G			1097
17:1	0.026	G			647
18:0	1.138	G			1823
18:1	3.408	G			2313
18:1 c	3.316	G			739
18:1 t	0.093	G			987
18:2	1.698	G			1524
18:2 CLAs	0.014	G			855
18:2 n-6 c,c	1.665	G			493
18:2 t not further defined	0.018	G			655
18:3	0.107	G			2122
18:3 n-3 c,c,c (ALA)	0.104	G			667
18:3 n-6 c,c,c	0.003	G			588
18:3i	0	G
18:4	0	G
20:0	0.017	G			931
20:1	0.066	G			923
20:2 n-6 c,c	0.048	G			140
20:3	0.017	G			320
20:3 n-3	0.004	G			83
20:3 n-6	0.013	G			366
20:4	0.036	G			1956
20:5 n-3 (EPA)	0.001	G			1421
22:0	0.008	G			965
22:1	0.008	G			419
22:1 c	0.008	G			98
22:1 t	0	G
22:4	0.013	G			191
22:5 n-3 (DPA)	0.005	G			1335
22:6 n-3 (DHA)	0.002	G			1111
24:0	0.004	G			871
24:1 c	0	G
4:0	0.013	G			679
6:0	0.009	G			818
8:0	0.006	G			1075
Alanine	0.481	G			2923
Arginine	0.501	G			3070
Ash	2.5	G			1330
Aspartic acid	0.741	G			2941
Betaine	17.9	MG			210
Calcium, Ca	171	MG	1300	13.2%	640
Carbohydrate, by difference	20.43	G			2367
Carotene, alpha	2	UG			547
Carotene, beta	61	UG			889
Cholesterol	27	MG			3099
Choline, total	32.9	MG	550	6%	1995
Copper, Cu	0.084	MG	0.9	9.3%	3759
Cryptoxanthin, beta	18	UG			250
Energy	896	kJ			3238
Energy	214	KCAL			3234
Fatty acids, total monounsaturated	3.716	G			2429
Fatty acids, total polyunsaturated	1.927	G			1679
Fatty acids, total saturated	3.554	G			2219
Fatty acids, total trans	0.119	G			1252
Fatty acids, total trans-monoenoic	0.101	G			970
Fatty acids, total trans-polyenoic	0.018	G			805
Fiber, total dietary	1.2	G			2622
Folate, total	66	UG			1007
Fructose	1.4	G			375
Galactose	0	G
Glucose (dextrose)	1.23	G			442
Glutamic acid	2.455	G			2667
Glycine	0.451	G			2863
Histidine	0.301	G			2805
Hydroxyproline	0.07	G			1109
Iron, Fe	1.81	MG	18	10.1%	2818
Isoleucine	0.431	G			2938
Lactose	0.08	G			339
Leucine	0.752	G			3027
Lutein + zeaxanthin	115	UG			593
Lycopene	275	UG			210
Lysine	0.491	G			3036
Magnesium, Mg	20	MG	420	4.8%	3906
Maltose	0.47	G			329
Manganese, Mn	0.354	MG	2.3	15.4%	1467
Methionine	0.21	G			2874
Niacin	4.323	MG	16	27%	2432
Pantothenic acid	0.555	MG	5	11.1%	2474
Phenylalanine	0.431	G			3100
Phosphorus, P	112	MG	1250	9%	4308
Potassium, K	282	MG	3400	8.3%	2919
Proline	1.022	G			1555
Protein	10.52	G			3524
Retinol	16	UG			1390
Riboflavin	0.267	MG	1.3	20.5%	1695
Selenium, Se	19.9	UG	55	36.2%	2275
Serine	0.411	G			3176
Sodium, Na	575	MG	1500	38.3%	1059
Starch	15.67	G			494
Sucrose	0	G
Sugars, total including NLEA	3.18	G			2199
Thiamin	0.343	MG	1.2	28.6%	1125
Threonine	0.331	G			3047
Tocopherol, beta	0.06	MG			358
Tocopherol, delta	0.1	MG			498
Tocopherol, gamma	0.37	MG			645
Tocotrienol, alpha	0.04	MG			319
Tocotrienol, beta	0.24	MG			105
Tocotrienol, delta	0	MG
Tocotrienol, gamma	0	MG
Total lipid (fat)	10.04	G			2531
Tryptophan	0.1	G			3122
Tyrosine	0.26	G			3177
Valine	0.501	G			2954
Vitamin A, IU	170	IU			1956
Vitamin A, RAE	22	UG	900	2.4%	1832
Vitamin B-12	0.22	UG	2.4	9.2%	3499
Vitamin B-6	0.203	MG	1.7	11.9%	2993
Vitamin C	7.5	MG	90	8.3%	1325
Vitamin E (alpha-tocopherol)	0.41	MG			2201
Water	56.51	G			4783
Zinc, Zn	1.05	MG	11	9.5%	3569

(click on the chart to show RDI graph)

note: All nutrient measurements shown are per 100 grams (about 3 1/2 ounces) of the selected food item.