Fast foods, submarine sandwich, turkey, roast beef and ham on white bread with lettuce and tomato
Per 100 g, Fast foods, submarine sandwich, turkey, roast beef and ham on white bread with lettuce and tomato provides 146 calories, 20.4 g carbohydrate, 10.7 g protein and 1.4 g fibre.
= 146 kcal
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146kcal 7% RI Reference IntakeEU/UK adult daily energy reference of 2,000 kcal used on packaged-food nutrition labels (Reg. 1169/2011). Switch to the US toggle for FDA Daily Values.
72%Nutrient scoreNutrient ScoreThe share of this food's 27 rated nutrients that score well for its calories, a good source of beneficial nutrients while staying low in saturated fat, sodium and added sugars.27 available of 33 total nutrients with a Daily Value27of33
Protein10.7g29% kcal
Carbs20.4g56% kcal
Fat2.4g15% kcal
Fiber 1.4g
Full nutrient breakdown
Reference
Proximates
- Protein ProteinBuilds and repairs tissue, drives enzymes and hormones. Made up of amino acids, nine of which the body can't make itself.UK adult RI: 50 g/day10.7g10.7g21%
- Fat FatAll fats combined: saturated, monounsaturated, polyunsaturated, and trans. Carries fat-soluble vitamins (A, D, E, K) and contributes 9 kcal per gram.UK adult RI: 70 g/day2.42g2.42g3%
- Carbohydrate CarbohydrateAll carbohydrate combined: sugars, starches, and fiber. Calculated by subtracting water + protein + fat + ash from the food's total mass, hence "by difference".UK adult RI: 260 g/day20.4g20.4g8%
- Fiber FiberPlant carbohydrate the body can't digest. Feeds gut bacteria, slows sugar absorption, and supports regular digestion. UK adults: target 30 g/day.UK adult RI: 30 g/day1.40g1.40g5%
Carbohydrates
- Sugars SugarsNaturally-occurring + added sugars combined (mono- and disaccharides).UK adult RI: 90 g/day3.19g3.19g4%
Fats and Fatty Acids
Sterols
Protein and Amino Acids
Vitamins
- Vitamin C Vitamin CWater-soluble antioxidant + cofactor in collagen synthesis. Lost easily in cooking water and air exposure.UK adult RI: 80 mg/day0.80mg0.80mg1%
- Vitamin B1 (thiamin) Vitamin B1 (thiamin)Water-soluble B-vitamin for carbohydrate metabolism and nerve function. Whole grains, pork, and legumes are good sources.UK adult RI: 1.1 mg/day0.28mg0.28mg25%
- Vitamin B2 (riboflavin) Vitamin B2 (riboflavin)Water-soluble B-vitamin for energy production, cell growth, and skin health. Dairy, eggs, and lean meat are densest.UK adult RI: 1.4 mg/day0.24mg0.24mg17%
- Vitamin B3 (niacin) Vitamin B3 (niacin)Water-soluble B-vitamin for energy metabolism. The body can also make some niacin from the amino acid tryptophan.UK adult RI: 16 mg/day4.51mg4.51mg28%
- Vitamin B5 (pantothenic acid) Vitamin B5 (pantothenic acid)Water-soluble B-vitamin involved in coenzyme A, essential for energy metabolism and the synthesis of hormones, cholesterol, and red blood cells.UK adult RI: 6 mg/day0.45mg0.45mg7%
- Vitamin B6 Vitamin B6Water-soluble B-vitamin for amino acid metabolism and neurotransmitter synthesis.UK adult RI: 1.4 mg/day0.22mg0.22mg16%
- Folate FolateWater-soluble B-vitamin essential for DNA synthesis and cell division. Critical pre-conception and in early pregnancy to prevent neural tube defects.UK adult RI: 200 µg/day65.0µg65.0µg33%
- Vitamin B12 Vitamin B12Water-soluble B-vitamin essential for red blood cell formation and the nervous system. Only found naturally in animal foods, vegans need fortified foods or supplements.UK adult RI: 2.5 µg/day0.20µg0.20µg8%
- Vitamin A Vitamin AFat-soluble vitamin for vision, immune function, and skin. Measured in retinol activity equivalents (RAE) so plant and animal sources are comparable.UK adult RI: 800 µg/day2.00µg2.00µg0%
- Vitamin E Vitamin EFat-soluble antioxidant that protects cell membranes from oxidative damage. Nuts, seeds, and vegetable oils are the densest sources.UK adult RI: 12 mg/day0.24mg0.24mg2%
- Vitamin D Vitamin DFat-soluble vitamin essential for calcium absorption and bone health, measured here in International Units (1 µg = 40 IU). The skin also synthesises it from sunlight, so dietary intake matters most over winter.UK adult RI: 200 IU/day4.00IU4.00IU2%
- Vitamin D Vitamin DFat-soluble vitamin essential for calcium absorption and bone health. The skin also synthesises it from sunlight, so dietary intake matters most over winter.UK adult RI: 5 µg/day0.10µg0.10µg2%
- Vitamin K Vitamin KFat-soluble vitamin essential for blood clotting and bone metabolism. Concentrated in dark leafy greens.UK adult RI: 75 µg/day4.70µg4.70µg6%
Minerals
- Calcium CalciumMajor mineral for bone density, muscle contraction, and nerve signalling.UK adult RI: 800 mg/day153mg153mg19%
- Iron IronCarries oxygen in haemoglobin. Plant (non-heme) iron absorbs less efficiently than meat (heme) iron, pair with vitamin C to boost absorption.UK adult RI: 14 mg/day1.93mg1.93mg14%
- Magnesium MagnesiumCofactor in 300+ enzyme reactions, energy metabolism, muscle relaxation, blood pressure regulation.UK adult RI: 375 mg/day22.0mg22.0mg6%
- Phosphorus PhosphorusMajor mineral for bones, energy storage (ATP), and cell membranes. Widespread in protein-rich foods.UK adult RI: 700 mg/day131mg131mg19%
- Potassium PotassiumElectrolyte mineral that counters sodium's effect on blood pressure. Concentrated in fruit, vegetables, beans, and dairy.UK adult RI: 2,000 mg/day265mg265mg13%
- Sodium SodiumMineral mostly consumed as salt (sodium chloride). Excess raises blood pressure in salt-sensitive people.UK adult RI: 2,400 mg/day348mg348mg14%
- Zinc ZincTrace mineral for immune function, wound healing, and sense of taste. Best absorbed from animal foods; phytates in grains reduce uptake.UK adult RI: 10 mg/day1.18mg1.18mg12%
- Copper CopperTrace mineral involved in iron metabolism and connective tissue.UK adult RI: 1 mg/day0.08mg0.08mg8%
- Manganese ManganeseTrace mineral for bone formation and antioxidant enzymes.UK adult RI: 2 mg/day0.28mg0.28mg14%
- Selenium SeleniumTrace mineral that supports thyroid hormone metabolism and antioxidant defence. Brazil nuts are the densest source.UK adult RI: 55 µg/day16.8µg16.8µg31%
Other
Composition and calculated figures
What 100 g is made of, by weight
- Water64.7 g
- Carbohydrate19 g
- Fibre1.4 g
- Protein10.7 g
- Fat2.4 g
- Other1.9 g
Calculated from this food's data, per 100 g
- Net carbs
- 19 g
- Carbohydrate minus fibre.
- Omega-6 to omega-3
- 10.4 to 1
- 0.75 g of omega-6 and 0.07 g of omega-3.
- Potassium to sodium
- 0.8 to 1
- 265 mg of potassium and 348 mg of sodium, by weight.
- PRAL (acid load)
- 1.9 mEq
- Acid-forming. Potential renal acid load, from protein, phosphorus, potassium, magnesium and calcium (Remer and Manz).
Fast foods, submarine sandwich, turkey, roast beef and ham on white bread with lettuce and tomato: key facts
Good source of
- How many calories are in Fast foods, submarine sandwich, turkey, roast beef and ham on white bread with lettuce and tomato?
- Fast foods, submarine sandwich, turkey, roast beef and ham on white bread with lettuce and tomato has 146 calories per 100 g.
- How much protein is in Fast foods, submarine sandwich, turkey, roast beef and ham on white bread with lettuce and tomato?
- Fast foods, submarine sandwich, turkey, roast beef and ham on white bread with lettuce and tomato provides 10.7 g of protein per 100 g.
- How many carbs are in Fast foods, submarine sandwich, turkey, roast beef and ham on white bread with lettuce and tomato?
- Fast foods, submarine sandwich, turkey, roast beef and ham on white bread with lettuce and tomato contains 20.4 g of carbohydrate per 100 g, including 1.4 g of fibre.
- How much fat is in Fast foods, submarine sandwich, turkey, roast beef and ham on white bread with lettuce and tomato?
- Fast foods, submarine sandwich, turkey, roast beef and ham on white bread with lettuce and tomato has 2.4 g of fat per 100 g.
Values shown for the selected serving and per 100 g. % RI follows the UK / EU Reference Intakes (Reg. 1169/2011) for adults and children 4 + years. Reference only, not medical or dietary advice (Terms & Conditions §3).