Fast Foods, Submarine Sandwich, Ham On White Bread With Lettuce And Tomato
Serving Size 12 inch sub
Nutritional Value and Analysis
Fast Foods, Submarine Sandwich, Ham On White Bread With Lettuce And Tomato with a serving size of 12 inch sub has a total of 555.68 calories with 9.31 grams of fat. The serving size is equivalent to 368 grams of food and contains 83.79 calories from fat. This item is classified as fast foods foods.
This food is a good source of protein, calcium, iron, phosphorus, copper, manganese, selenium, thiamin, riboflavin, niacin, pantothenic acid, vitamin b-6, folate, folate and dfe but is high in sugars and sodium.
Protein 66% of DV
A serving of 368 grams of fast foods, submarine sandwich, ham on white bread with lettuce and tomato has 66% of the recommended daily needs of protein.
Sugars 52% of DV
A serving of 368 grams of fast foods, submarine sandwich, ham on white bread with lettuce and tomato has 52% of the recommended daily intake of sugars.
Calcium 48% of DV
A serving of 368 grams of fast foods, submarine sandwich, ham on white bread with lettuce and tomato has 48% of the recommended daily needs of calcium.
Iron 36% of DV
A serving of 368 grams of fast foods, submarine sandwich, ham on white bread with lettuce and tomato has 36% of the recommended daily needs of iron.
Phosphorus 34% of DV
A serving of 368 grams of fast foods, submarine sandwich, ham on white bread with lettuce and tomato has 34% of the recommended daily needs of phosphorus.
Sodium 61% of DV
A serving of 368 grams of fast foods, submarine sandwich, ham on white bread with lettuce and tomato has 61% of the recommended daily intake of sodium.
Copper 33% of DV
A serving of 368 grams of fast foods, submarine sandwich, ham on white bread with lettuce and tomato has 33% of the recommended daily needs of copper.
Manganese 48% of DV
A serving of 368 grams of fast foods, submarine sandwich, ham on white bread with lettuce and tomato has 48% of the recommended daily needs of manganese.
Selenium 116% of DV
A serving of 368 grams of fast foods, submarine sandwich, ham on white bread with lettuce and tomato has 116% of the recommended daily needs of selenium.
Thiamin 116% of DV
A serving of 368 grams of fast foods, submarine sandwich, ham on white bread with lettuce and tomato has 116% of the recommended daily needs of thiamin.
Riboflavin 68% of DV
A serving of 368 grams of fast foods, submarine sandwich, ham on white bread with lettuce and tomato has 68% of the recommended daily needs of riboflavin.
Niacin 96% of DV
A serving of 368 grams of fast foods, submarine sandwich, ham on white bread with lettuce and tomato has 96% of the recommended daily needs of niacin.
Pantothenic Acid 32% of DV
A serving of 368 grams of fast foods, submarine sandwich, ham on white bread with lettuce and tomato has 32% of the recommended daily needs of pantothenic acid.
Vitamin B-6 38% of DV
A serving of 368 grams of fast foods, submarine sandwich, ham on white bread with lettuce and tomato has 38% of the recommended daily needs of vitamin b-6.
Folate 66% of DV
A serving of 368 grams of fast foods, submarine sandwich, ham on white bread with lettuce and tomato has 66% of the recommended daily needs of folate.
Folate, DFE 100% of DV
A serving of 368 grams of fast foods, submarine sandwich, ham on white bread with lettuce and tomato has 100% of the recommended daily needs of folate, dfe.
Nutrition Facts
Serving Size 12 inch sub (368 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 555.68 | Calories from Fat 84 | |
| % Daily Value* | ||
| Total Fat 9.3g | 14% | |
| Saturated Fat 2.3g | 12% | |
| Trans Fat 0.05g | ||
| Cholesterol 44.2mg | 15% | |
| Sodium 1457.3mg | 61% | |
| Total Carbohydrate 84.3g | 28% | |
| Dietary Fiber 4.8g | 19% | |
| Sugars 13g | ||
| Protein 34g | ||
| Vitamin A 3% | Vitamin C 6% |
| Calcium 48% | Iron 36% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Vitamin A | 150.88 IU | 3% | |
| → Vitamin A, RAE | 7.36 µg | 1% | |
| → Alpha Carotene | 0 µg | - | |
| → Beta Carotene | 92 µg | - | |
| → Beta Cryptoxanthin | 0 µg | - | |
| → Lutein + zeaxanthin | 279.68 µg | - | |
| → Lycopene | 614.56 µg | - | |
| Vitamin B-12 | 0.44 µg | 18% | |
| Vitamin B-6 | 0.64 mg | 38% | |
| Vitamin C | 3.31 mg | 6% | |
| Vitamin D | 33.12 IU | 8% | |
| Vitamin E | 1.07 mg | 7% | |
| → Beta Tocopherol | 0.29 mg | - | |
| → Delta Tocopherol | 0.48 mg | - | |
| → Gamma Tocopherol | 1.69 mg | - | |
| → Alpha Tocotrienol | 0.07 mg | - | |
| → Beta Tocotrienol | 1.32 mg | - | |
| → Delta Tocotrienol | 0 mg | - | |
| → Gamma Tocotrienol | 0 mg | - | |
| Vitamin K | 17.3 µg | 14% |
Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.
Carbohydrates
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Carbohydrate | 84.31 g | 28% | |
| Sugars | 13.03 g | 52% | |
| → Sucrose | 0 g | - | |
| → Glucose | 5.59 g | - | |
| → Fructose | 4.86 g | - | |
| → Lactose | 0 g | - | |
| → Maltose | 2.54 g | - | |
| → Galactose | 0 g | - | |
| → Starch | 63.77 g | - | |
| Fiber | 4.78 g | 19% |
Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.
Fats & Fatty Acids
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Fat | 9.31 g | 14% | |
| Saturated Fats | 2.3 g | 12% | |
| → Butyric Acid | 0 g | - | |
| → Caproic Acid | 0 g | - | |
| → Caprylic Acid | 0 g | - | |
| → Capric Acid | 0 g | - | |
| → Lauric Acid | 0 g | - | |
| → Myristic Acid | 0.05 g | - | |
| → Palmitic Acid | 1.58 g | - | |
| → Stearic Acid | 0.6 g | - | |
| → Arachidic Acid | 0.02 g | - | |
| → Behenic Acid | 0.02 g | - | |
| → Lignoceric Acid | 0.01 g | - | |
| Monounsaturated Fats | 2.81 g | - | |
| → Myristoleic Acid | 0 g | - | |
| → Pentadecenoic Acid | 0 g | - | |
| → Palmitoleic Acid | 0.14 g | - | |
| → Heptadecenoic Acid | 0.01 g | - | |
| → Oleic Acid | 2.6 g | - | |
| → Gadoleic Acid | 0.05 g | - | |
| → Erucic Acid | 0 g | - | |
| → Nervonic Acid | 0 g | - | |
| Polyunsaturated Fats | 3.06 g | - | |
| → Linolenic Acid (18:2) | 2.7 g | - | |
| → Linolenic Acid (18:3) | 0.24 g | - | |
| → Alpha-linolenic Acid | 0.23 g | - | |
| → Gamma-linolenic Acid | 0.01 g | - | |
| → Parinaric Acid | 0 g | - | |
| → Eicosadienoic Acid (20:2) | 0.02 g | - | |
| → Eicosadienoic Acid (20:3) | 0.02 g | - | |
| → Arachidonic Acid | 0.04 g | - | |
| → Eicosapentaenoic Acid (EPA) | 0 g | - | |
| → Docosapentaenoic Acid (DPA) | 0 g | - | |
| → Docosahexaenoic Acid (DHA) | 0 g | - | |
| Trans Fats | 0.05 g | 0% | |
| Total trans-monoenoic | 0.02 g | - | |
| Total trans-polyenoic | 0.03 g | - |
Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.
Proteins & Amino Acids
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Protein | 33.56 g | 66% |
Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.
Minerals
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Calcium | 621.92 mg | 48% | |
| Copper | 0.3 mg | 33% | |
| Iron | 6.55 mg | 36% | |
| Magnesium | 73.6 mg | 18% | |
| Manganese | 1.11 mg | 48% | |
| Phosphorus | 426.88 mg | 34% | |
| Potassium | 1350.56 mg | 29% | |
| Selenium | 63.66 µg | 116% | |
| Sodium | 1457.28 mg | 61% | |
| Zinc | 3.24 mg | 29% |
Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.
Sterols
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Cholesterol | 44.16 mg | 15% |
Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.
Miscellaneous
Calories Burn off Time
How long would it take to burn off Fast Foods, Submarine Sandwich, Ham On White Bread With Lettuce And Tomato with 555.68calories? A brisk walk for 121 minutes, jogging for 57 minutes, or hiking for 93 minutes will help your burn off the calories in fast foods, submarine sandwich, ham on white bread with lettuce and tomato.
Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.
| Physical Activity | Burn Off Time |
|---|---|
| Bicycling - 10 mph or less | 116 minutes |
| Dancing | 101 minutes |
| Golfing | 101 minutes |
| Hiking | 93 minutes |
| Light Gardening | 101 minutes |
| Stretching | 185 minutes |
| Walking - 3.5 mph | 121 minutes |
| Weight Training - light workout | 154 minutes |
| Aerobics | 69 minutes |
| Basketball | 76 minutes |
| Bicycling - 10 mph or more | 57 minutes |
| Running - 5 mph | 57 minutes |
| Swimming | 65 minutes |
| Walking - 4.5 mph | 73 minutes |
| Weight Training - vigorous workout | 76 minutes |
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Footnotes
Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.
Dietary Recommendations
A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:
- Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
- A variety of whole fruits
- Grains with at least half of which are whole grains
- Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
- Protein foods, including seafood, lean meats and poultry, eggs and nuts
- Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium