Subway, Cold Cut Sub On White Bread With Lettuce And Tomato
Serving Size 12 inch sub
Nutritional Value and Analysis
Subway, Cold Cut Sub On White Bread With Lettuce And Tomato with a serving size of 12 inch sub has a total of 836.74 calories with 39.26 grams of fat. The serving size is equivalent to 391 grams of food and contains 353.34 calories from fat. This item is classified as fast foods foods.
This food is a good source of protein, calcium, iron, phosphorus, zinc, copper, manganese, selenium, vitamin c, thiamin, riboflavin, niacin, pantothenic acid, vitamin b-6, folate, vitamin b-12, tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, tyrosine, valine and histidine but is high in fat, energy, sodium, cholesterol and saturated fats.
Protein 81% of DV
A serving of 391 grams of subway, cold cut sub on white bread with lettuce and tomato has 81% of the recommended daily needs of protein.
Fat 60% of DV
A serving of 391 grams of subway, cold cut sub on white bread with lettuce and tomato has 60% of the recommended daily intake of fat.
Energy 42% of DV
A serving of 391 grams of subway, cold cut sub on white bread with lettuce and tomato has 42% of the recommended daily intake of energy.
Calcium 51% of DV
A serving of 391 grams of subway, cold cut sub on white bread with lettuce and tomato has 51% of the recommended daily needs of calcium.
Iron 39% of DV
A serving of 391 grams of subway, cold cut sub on white bread with lettuce and tomato has 39% of the recommended daily needs of iron.
Phosphorus 35% of DV
A serving of 391 grams of subway, cold cut sub on white bread with lettuce and tomato has 35% of the recommended daily needs of phosphorus.
Sodium 94% of DV
A serving of 391 grams of subway, cold cut sub on white bread with lettuce and tomato has 94% of the recommended daily intake of sodium.
Zinc 37% of DV
A serving of 391 grams of subway, cold cut sub on white bread with lettuce and tomato has 37% of the recommended daily needs of zinc.
Copper 37% of DV
A serving of 391 grams of subway, cold cut sub on white bread with lettuce and tomato has 37% of the recommended daily needs of copper.
Manganese 60% of DV
A serving of 391 grams of subway, cold cut sub on white bread with lettuce and tomato has 60% of the recommended daily needs of manganese.
Selenium 141% of DV
A serving of 391 grams of subway, cold cut sub on white bread with lettuce and tomato has 141% of the recommended daily needs of selenium.
Vitamin C 49% of DV
A serving of 391 grams of subway, cold cut sub on white bread with lettuce and tomato has 49% of the recommended daily needs of vitamin c.
Thiamin 112% of DV
A serving of 391 grams of subway, cold cut sub on white bread with lettuce and tomato has 112% of the recommended daily needs of thiamin.
Riboflavin 80% of DV
A serving of 391 grams of subway, cold cut sub on white bread with lettuce and tomato has 80% of the recommended daily needs of riboflavin.
Niacin 106% of DV
A serving of 391 grams of subway, cold cut sub on white bread with lettuce and tomato has 106% of the recommended daily needs of niacin.
Pantothenic Acid 43% of DV
A serving of 391 grams of subway, cold cut sub on white bread with lettuce and tomato has 43% of the recommended daily needs of pantothenic acid.
Vitamin B-6 46% of DV
A serving of 391 grams of subway, cold cut sub on white bread with lettuce and tomato has 46% of the recommended daily needs of vitamin b-6.
Folate 65% of DV
A serving of 391 grams of subway, cold cut sub on white bread with lettuce and tomato has 65% of the recommended daily needs of folate.
Vitamin B-12 36% of DV
A serving of 391 grams of subway, cold cut sub on white bread with lettuce and tomato has 36% of the recommended daily needs of vitamin b-12.
Tryptophan 118% of DV
A serving of 391 grams of subway, cold cut sub on white bread with lettuce and tomato has 118% of the recommended daily needs of tryptophan.
Threonine 99% of DV
A serving of 391 grams of subway, cold cut sub on white bread with lettuce and tomato has 99% of the recommended daily needs of threonine.
Isoleucine 136% of DV
A serving of 391 grams of subway, cold cut sub on white bread with lettuce and tomato has 136% of the recommended daily needs of isoleucine.
Leucine 105% of DV
A serving of 391 grams of subway, cold cut sub on white bread with lettuce and tomato has 105% of the recommended daily needs of leucine.
Lysine 78% of DV
A serving of 391 grams of subway, cold cut sub on white bread with lettuce and tomato has 78% of the recommended daily needs of lysine.
Methionine 66% of DV
A serving of 391 grams of subway, cold cut sub on white bread with lettuce and tomato has 66% of the recommended daily needs of methionine.
Phenylalanine 79% of DV
A serving of 391 grams of subway, cold cut sub on white bread with lettuce and tomato has 79% of the recommended daily needs of phenylalanine.
Tyrosine 43% of DV
A serving of 391 grams of subway, cold cut sub on white bread with lettuce and tomato has 43% of the recommended daily needs of tyrosine.
Valine 126% of DV
A serving of 391 grams of subway, cold cut sub on white bread with lettuce and tomato has 126% of the recommended daily needs of valine.
Histidine 130% of DV
A serving of 391 grams of subway, cold cut sub on white bread with lettuce and tomato has 130% of the recommended daily needs of histidine.
Cholesterol 35% of DV
A serving of 391 grams of subway, cold cut sub on white bread with lettuce and tomato has 35% of the recommended daily intake of cholesterol.
Saturated Fats 70% of DV
A serving of 391 grams of subway, cold cut sub on white bread with lettuce and tomato has 70% of the recommended daily intake of saturated fats.
Nutrition Facts
Serving Size 12 inch sub (391 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 836.74 | Calories from Fat 353 | |
| % Daily Value* | ||
| Total Fat 39.3g | 60% | |
| Saturated Fat 13.9g | 70% | |
| Trans Fat 0.47g | ||
| Cholesterol 105.6mg | 35% | |
| Sodium 2248.3mg | 94% | |
| Total Carbohydrate 79.9g | 27% | |
| Dietary Fiber 4.7g | 19% | |
| Sugars 12g | ||
| Protein 41g | ||
| Vitamin A 13% | Vitamin C 49% |
| Calcium 51% | Iron 39% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Vitamin A | 664.7 IU | 13% | |
| → Vitamin A, RAE | 86.02 µg | 10% | |
| → Alpha Carotene | 7.82 µg | - | |
| → Beta Carotene | 238.51 µg | - | |
| → Beta Cryptoxanthin | 70.38 µg | - | |
| → Lutein + zeaxanthin | 449.65 µg | - | |
| → Lycopene | 1075.25 µg | - | |
| Vitamin B-12 | 0.86 µg | 36% | |
| Vitamin B-6 | 0.79 mg | 46% | |
| Vitamin C | 29.33 mg | 49% | |
| Vitamin E | 1.6 mg | 11% | |
| → Beta Tocopherol | 0.23 mg | - | |
| → Delta Tocopherol | 0.39 mg | - | |
| → Gamma Tocopherol | 1.45 mg | - | |
| → Alpha Tocotrienol | 0.16 mg | - | |
| → Beta Tocotrienol | 0.94 mg | - | |
| → Delta Tocotrienol | 0 mg | - | |
| → Gamma Tocotrienol | 0 mg | - |
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 | 79.88 g | 27% | |
| Sugars | 12.43 g | 50% | |
| → Sucrose | 0 g | - | |
| → Glucose | 4.81 g | - | |
| → Fructose | 5.47 g | - | |
| → Lactose | 0.31 g | - | |
| → Maltose | 1.84 g | - | |
| → Galactose | 0 g | - | |
| → Starch | 61.27 g | - | |
| Fiber | 4.69 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 | 39.26 g | 60% | |
| Saturated Fats | 13.9 g | 70% | |
| → Butyric Acid | 0.05 g | - | |
| → Caproic Acid | 0.04 g | - | |
| → Caprylic Acid | 0.02 g | - | |
| → Capric Acid | 0.09 g | - | |
| → Lauric Acid | 0.09 g | - | |
| → Myristic Acid | 0.7 g | - | |
| → Palmitic Acid | 8.12 g | - | |
| → Stearic Acid | 4.45 g | - | |
| → Arachidic Acid | 0.07 g | - | |
| → Behenic Acid | 0.03 g | - | |
| → Lignoceric Acid | 0.02 g | - | |
| Monounsaturated Fats | 14.53 g | - | |
| → Myristoleic Acid | 0.07 g | - | |
| → Pentadecenoic Acid | 0 g | - | |
| → Palmitoleic Acid | 0.75 g | - | |
| → Heptadecenoic Acid | 0.16 g | - | |
| → Oleic Acid | 13.33 g | - | |
| → Gadoleic Acid | 0.26 g | - | |
| → Erucic Acid | 0.03 g | - | |
| → Nervonic Acid | 0 g | - | |
| Polyunsaturated Fats | 7.53 g | - | |
| → Linolenic Acid (18:2) | 6.64 g | - | |
| → Linolenic Acid (18:3) | 0.42 g | - | |
| → Alpha-linolenic Acid | 0.41 g | - | |
| → Gamma-linolenic Acid | 0.01 g | - | |
| → Parinaric Acid | 0 g | - | |
| → Eicosadienoic Acid (20:2) | 0.19 g | - | |
| → Eicosadienoic Acid (20:3) | 0.07 g | - | |
| → Arachidonic Acid | 0.14 g | - | |
| → Eicosapentaenoic Acid (EPA) | 0 g | - | |
| → Docosapentaenoic Acid (DPA) | 0.02 g | - | |
| → Docosahexaenoic Acid (DHA) | 0.01 g | - | |
| Trans Fats | 0.47 g | 2% | |
| Total trans-monoenoic | 0.39 g | - | |
| Total trans-polyenoic | 0.07 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 | 41.13 g | 81% | |
| → Alanine | 1.88 g | - | |
| → Arginine | 1.96 g | - | |
| → Aspartic acid | 2.9 g | - | |
| → Glutamic acid | 9.6 g | - | |
| → Glycine | 1.76 g | - | |
| → Histidine | 1.18 g | 130% | |
| → Hydroxyproline | 0.27 g | - | |
| → Isoleucine | 1.69 g | 136% | |
| → Leucine | 2.94 g | 105% | |
| → Lysine | 1.92 g | 78% | |
| → Methionine | 0.82 g | 66% | |
| → Phenylalanine | 1.69 g | 79% | |
| → Proline | 4 g | - | |
| → Serine | 1.61 g | - | |
| → Threonine | 1.29 g | 99% | |
| → Tryptophan | 0.39 g | 118% | |
| → Tyrosine | 1.02 g | 43% | |
| → Valine | 1.96 g | 126% |
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 | 668.61 mg | 51% | |
| Copper | 0.33 mg | 37% | |
| Iron | 7.08 mg | 39% | |
| Magnesium | 78.2 mg | 19% | |
| Manganese | 1.38 mg | 60% | |
| Phosphorus | 437.92 mg | 35% | |
| Potassium | 1102.62 mg | 23% | |
| Selenium | 77.81 µg | 141% | |
| Sodium | 2248.25 mg | 94% | |
| Zinc | 4.11 mg | 37% |
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 | 105.57 mg | 35% |
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
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Ash | 9.78 g | - | |
| Water | 220.95 g | - |
Calories Burn off Time
How long would it take to burn off Subway, Cold Cut Sub On White Bread With Lettuce And Tomato with 836.74calories? A brisk walk for 182 minutes, jogging for 85 minutes, or hiking for 139 minutes will help your burn off the calories in subway, cold cut sub 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 | 174 minutes |
| Dancing | 152 minutes |
| Golfing | 152 minutes |
| Hiking | 139 minutes |
| Light Gardening | 152 minutes |
| Stretching | 279 minutes |
| Walking - 3.5 mph | 182 minutes |
| Weight Training - light workout | 232 minutes |
| Aerobics | 105 minutes |
| Basketball | 115 minutes |
| Bicycling - 10 mph or more | 85 minutes |
| Running - 5 mph | 85 minutes |
| Swimming | 98 minutes |
| Walking - 4.5 mph | 110 minutes |
| Weight Training - vigorous workout | 115 minutes |
Similar Food Items to Subway, Cold Cut Sub On White Bread With Lettuce And Tomato
| Name | Calories | Total Fat | Proteins | Carbohydrates |
|---|---|---|---|---|
| Subway, Oven Roasted Chicken Sub On White Bread With Lettuce And Tomato | 157 | 3.15g | 10.84g | 21.35g |
| Subway, Roast Beef Sub On White Bread With Lettuce And Tomato | 155 | 2.73g | 12.17g | 20.34g |
| Subway, Tuna Sub On White Bread With Lettuce And Tomato | 221 | 12.04g | 12.33g | 15.95g |
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