SUBWAY, roast beef sub on white bread with lettuce and tomato 170713

Nutrient	amount		RDI	%	ranking
10:0	0.01	G			1745
12:0	0.01	G			2120
14:0	0.055	G			3432
14:1	0.01	G			1184
15:0	0.009	G			1026
15:1	0	G
16:0	0.517	G			4235
16:1	0.049	G			3495
16:1 c	0.045	G			915
16:1 t	0.005	G			608
17:0	0.015	G			1621
17:1	0.01	G			910
18:0	0.328	G			3790
18:1	0.708	G			4363
18:1 c	0.669	G			1555
18:1 t	0.039	G			1228
18:2	0.617	G			2828
18:2 CLAs	0.006	G			1092
18:2 n-6 c,c	0.603	G			847
18:2 t not further defined	0.008	G			854
18:3	0.065	G			2928
18:3 n-3 c,c,c (ALA)	0.063	G			874
18:3 n-6 c,c,c	0.001	G			792
18:3i	0	G
18:4	0	G
20:0	0.006	G			1594
20:1	0.009	G			2847
20:2 n-6 c,c	0.001	G			1342
20:3	0.007	G			740
20:3 n-3	0	G
20:3 n-6	0.006	G			625
20:4	0.014	G			2823
20:5 n-3 (EPA)	0.004	G			850
22:0	0.006	G			1075
22:1	0.001	G			811
22:1 c	0.001	G			370
22:1 t	0	G
22:4	0.003	G			453
22:5 n-3 (DPA)	0.006	G			1237
22:6 n-3 (DHA)	0.001	G			1274
24:0	0.003	G			997
24:1 c	0.002	G			300
4:0	0.007	G			753
6:0	0.004	G			916
8:0	0.003	G			1200
Alanine	0.604	G			2766
Arginine	0.645	G			2851
Ash	1.68	G			2317
Aspartic acid	0.932	G			2757
Betaine	19.7	MG			181
Calcium, Ca	164	MG	1300	12.6%	678
Carbohydrate, by difference	20.34	G			2373
Carotene, alpha	0	UG
Carotene, beta	40	UG			1015
Cholesterol	18	MG			3267
Choline, total	34.7	MG	550	6.3%	1962
Copper, Cu	0.081	MG	0.9	9%	3899
Cryptoxanthin, beta	2	UG			524
Energy	647	kJ			4354
Energy	155	KCAL			4332
Fatty acids, total monounsaturated	0.789	G			4525
Fatty acids, total polyunsaturated	0.718	G			3261
Fatty acids, total saturated	0.972	G			4362
Fatty acids, total trans	0.052	G			1634
Fatty acids, total trans-monoenoic	0.044	G			1205
Fatty acids, total trans-polyenoic	0.008	G			1056
Fiber, total dietary	0.7	G			3120
Folate, total	67	UG			994
Fructose	1.4	G			375
Galactose	0	G
Glucose (dextrose)	1.07	G			501
Glutamic acid	2.828	G			2340
Glycine	0.502	G			2781
Histidine	0.379	G			2598
Hydroxyproline	0.06	G			1139
Iron, Fe	2.09	MG	18	11.6%	2392
Isoleucine	0.553	G			2686
Lactose	0	G
Leucine	0.953	G			2768
Lutein + zeaxanthin	44	UG			1011
Lycopene	213	UG			224
Lysine	0.697	G			2792
Magnesium, Mg	20	MG	420	4.8%	3906
Maltose	0.53	G			304
Manganese, Mn	0.267	MG	2.3	11.6%	1831
Methionine	0.266	G			2716
Niacin	4.183	MG	16	26.1%	2532
Pantothenic acid	0.415	MG	5	8.3%	3242
Phenylalanine	0.522	G			2833
Phosphorus, P	118	MG	1250	9.4%	4194
Potassium, K	188	MG	3400	5.5%	4503
Proline	1.117	G			1152
Protein	12.17	G			3216
Retinol	3	UG			2234
Riboflavin	0.257	MG	1.3	19.8%	1819
Selenium, Se	17	UG	55	30.9%	2596
Serine	0.492	G			2933
Sodium, Na	329	MG	1500	21.9%	1948
Starch	15.6	G			496
Sucrose	0	G
Sugars, total including NLEA	3	G			2245
Thiamin	0.23	MG	1.2	19.2%	1612
Threonine	0.42	G			2819
Tocopherol, beta	0.07	MG			313
Tocopherol, delta	0.13	MG			481
Tocopherol, gamma	0.43	MG			617
Tocotrienol, alpha	0.02	MG			489
Tocotrienol, beta	0.33	MG			77
Tocotrienol, delta	0	MG
Tocotrienol, gamma	0	MG
Total lipid (fat)	2.73	G			4743
Tryptophan	0.143	G			2606
Tyrosine	0.328	G			2953
Valine	0.615	G			2749
Vitamin A, IU	77	IU			2617
Vitamin A, RAE	6	UG	900	0.7%	2911
Vitamin B-12	0.44	UG	2.4	18.3%	2906
Vitamin B-6	0.275	MG	1.7	16.2%	2498
Vitamin C	0	MG	90	0%
Vitamin E (alpha-tocopherol)	0.29	MG			2715
Water	63.08	G			3954
Zinc, Zn	1.5	MG	11	13.6%	3025

(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.