The Sandwich Recipe

The Sandwich has a high-calorie, high-carb, average-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin A, Vitamin C, Thiamin, Riboflavin, Niacin and Folate.

The food contains 67.5g of carbs. The carbohydrate profile of the the food reveals it is high in complex carbs and average in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its average sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 12.6 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's average MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It gives a good yield of Iron at 5.9 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has a low density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Ideally consumed as a Main Dish.

Based on the composite nutritive standing The Sandwich has been given a composite ranking of 83, and on a regular basis.

Calorie Breakdown

 Calories from Protein12%
 Calories from Fat22%
 Calories from Carbs66%

Why this is good for you

  • High in Protein
  • High in Niacin
  • Very high in Vitamin A
  • Very high in Vitamin C
  • Very high in Riboflavin
  • Very high in Thiamin

Why this is bad for you

Vitamin Analysis

Vitamin A1850 IU37%
Vitamin C34 mg56.7%
Vitamin D0.8 IU0.2%
Vitamin E1.8 mg6%
Thiamin0.63 mg42%
Riboflavin0.51 mg30.2%
Niacin6 mg30%
Vitamin B60.24 mg12.1%
Folate201.2 mcg50.3%
Vitamin B120.06 mcg1%
Pantothenic Acid0.54 mg5.4%

Mineral Analysis

Calcium277 mg27.7%
Iron5.9 mg32.8%
Magnesium46.4 mg11.6%
Phosphorus195 mg19.5%
Potassium372.9 mg10.7%
Sodium1 mg0%
Zinc1.4 mg9.6%
Copper0.4 mg19.8%
Manganese0.92 mg46.2%
Selenium23 mcg32.8%

Carbohydrate Analysis

Total Carbohydrate67.5 g22.5%
Dietary Fiber4.7 g18.8%
Sugars6 g

Protein Analysis

Protein12.6 g25.2%

Fat Analysis

Total Fat9.8 g15.1%
Saturated Fat2.8 g14%
Monounsaturated Fat3.8 g
Polyunsaturated Fat2.1 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 408 Calories from Fat 0

% Daily Value *

Total Fat 9.8 g 15.1%

Saturated Fat 2.8 g 14%

Trans Fat

Cholesterol 7.4 mg 2.5%

Sodium 1 mg 0%

Total Carbohydrates 67.5 g 22.5%

Dietary Fiber 4.7 g18.8%

Sugars 6 g

Protein 12.6 g 25.2%

Vitamin A 37% Vitamin C 56.7%

Calcium 27.7% Iron 32.8%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1177008 Embed Table:

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