SUBWAY, black forest ham sub on white bread with lettuce and tomato 170712

Nutrient	amount		RDI	%	ranking
10:0	0.001	G			2866
12:0	0.001	G			3544
14:0	0.014	G			4279
14:1	0	G
15:0	0.002	G			1497
15:1	0	G
16:0	0.428	G			4415
16:1	0.039	G			3679
16:1 c	0.039	G			950
16:1 t	0	G
17:0	0.004	G			2063
17:1	0.003	G			1263
18:0	0.162	G			4296
18:1	0.706	G			4366
18:1 c	0.701	G			1547
18:1 t	0.006	G			1633
18:2	0.735	G			2571
18:2 CLAs	0.002	G			1216
18:2 n-6 c,c	0.726	G			770
18:2 t not further defined	0.007	G			877
18:3	0.065	G			2928
18:3 n-3 c,c,c (ALA)	0.062	G			879
18:3 n-6 c,c,c	0.003	G			588
18:3i	0	G
18:4	0	G
20:0	0.006	G			1594
20:1	0.014	G			2433
20:2 n-6 c,c	0.006	G			772
20:3	0.005	G			847
20:3 n-3	0.001	G			272
20:3 n-6	0.004	G			711
20:4	0.012	G			2881
20:5 n-3 (EPA)	0	G
22:0	0.005	G			1138
22:1	0.001	G			811
22:1 c	0.001	G			370
22:1 t	0	G
22:4	0.007	G			333
22:5 n-3 (DPA)	0.001	G			1658
22:6 n-3 (DHA)	0	G
24:0	0.003	G			997
24:1 c	0	G
4:0	0	G
6:0	0	G
8:0	0	G
Ash	2.17	G			1670
Calcium, Ca	169	MG	1300	13%	649
Carbohydrate, by difference	22.91	G			2148
Carotene, alpha	0	UG
Carotene, beta	25	UG			1187
Cholesterol	12	MG			3432
Copper, Cu	0.082	MG	0.9	9.1%	3845
Cryptoxanthin, beta	0	UG
Energy	631	kJ			4422
Energy	151	KCAL			4411
Fatty acids, total monounsaturated	0.763	G			4549
Fatty acids, total polyunsaturated	0.831	G			2993
Fatty acids, total saturated	0.626	G			4746
Fatty acids, total trans	0.013	G			1977
Fatty acids, total trans-monoenoic	0.006	G			1620
Fatty acids, total trans-polyenoic	0.007	G			1091
Fiber, total dietary	1.3	G			2536
Folate, total	72	UG			917
Fructose	1.32	G			397
Galactose	0	G
Glucose (dextrose)	1.52	G			381
Iron, Fe	1.78	MG	18	9.9%	2874
Lactose	0	G
Lutein + zeaxanthin	76	UG			756
Lycopene	167	UG			239
Magnesium, Mg	20	MG	420	4.8%	3906
Maltose	0.69	G			244
Manganese, Mn	0.302	MG	2.3	13.1%	1648
Niacin	4.18	MG	16	26.1%	2534
Pantothenic acid	0.435	MG	5	8.7%	3146
Phosphorus, P	116	MG	1250	9.3%	4233
Potassium, K	367	MG	3400	10.8%	1395
Protein	9.12	G			3772
Retinol	0	UG
Riboflavin	0.243	MG	1.3	18.7%	2015
Selenium, Se	17.3	UG	55	31.5%	2549
Sodium, Na	396	MG	1500	26.4%	1635
Starch	17.33	G			450
Sucrose	0	G
Sugars, total including NLEA	3.54	G			2094
Thiamin	0.377	MG	1.2	31.4%	1014
Tocopherol, beta	0.08	MG			288
Tocopherol, delta	0.13	MG			481
Tocopherol, gamma	0.46	MG			601
Tocotrienol, alpha	0.02	MG			489
Tocotrienol, beta	0.36	MG			69
Tocotrienol, delta	0	MG
Tocotrienol, gamma	0	MG
Total lipid (fat)	2.53	G			4827
Vitamin A, IU	41	IU			3148
Vitamin A, RAE	2	UG	900	0.2%	3553
Vitamin B-12	0.12	UG	2.4	5%	3799
Vitamin B-6	0.174	MG	1.7	10.2%	3279
Vitamin C	0.9	MG	90	1%	2506
Vitamin E (alpha-tocopherol)	0.29	MG			2715
Water	63.26	G			3931
Zinc, Zn	0.88	MG	11	8%	3875

(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.