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Club sandwich nutrition, glycemic index, calories and serving size

Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Club sandwich

Club sandwich
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
(low)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 sandwich (268 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula.On PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower negative value is the more alkaline the effect is. 0 is neutral.
9.6 (acidic )
Calories
220
86% Sodium
77% Calcium
73% Vitamin A
72% Vitamin B3
70% Protein
Explanation: This food contains more Sodium than 86% of foods. More importantly, although there are several foods (14%) which contain more Sodium, this food itself is rich in Sodium more than it is in any other nutrient. Similarly it is relatively rich in Calcium, Vitamin A, Vitamin B3 and Protein

Club sandwich nutrition infographic

Club sandwich nutrition infographic
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Macronutrients chart

Protein:
Daily Value: 34%
17.19 g of 50 g
34%
Fats:
Daily Value: 12%
8.05 g of 65 g
12%
Carbs:
Daily Value: 7%
19.87 g of 300 g
7%
Water:
Daily Value: 3%
52.52 g of 2,000 g
3%
Other:
2.37 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 220
% Daily Value*
12%
Total Fat 8g
15%
Saturated Fat 3g
Trans Fat g
15%
Cholesterol 46mg
26%
Sodium 630mg
7%
TotalCarbohydrate 20g
4%
Dietary Fiber 1g
Total Sugars 5g
Includes ? g Added Sugars
Protein 17g
Vitamin D 5mcg 1%

Calcium 95mg 10%

Iron 1mg 6%

Potassium 226mg 6%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
limit break
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 95 mg of 1,000 mg 10%
Iron: 1.37 mg of 18 mg 8%
Magnesium: 32 mg of 400 mg 8%
Phosphorus: 215 mg of 1,000 mg 22%
Potassium: 226 mg of 3,500 mg 6%
Sodium: 630 mg of 2,400 mg 26%
Zinc: 1.34 mg of 15 mg 9%
Copper: 0.089 mg of 2 mg 4%
Manganese: mg of 2 mg 0%
Selenium: 24.8 µg of 70 µg 35%
Choline: 47.8 mg of 550 mg 9%

Mineral chart - relative view

Sodium
630 mg
TOP 14%
Calcium
95 mg
TOP 23%
Magnesium
32 mg
TOP 30%
Phosphorus
215 mg
TOP 32%
Selenium
24.8 mg
TOP 39%
Zinc
1.34 mg
TOP 47%
Iron
1.37 mg
TOP 51%
Potassium
226 mg
TOP 53%
Copper
0.089 mg
TOP 58%
Choline
47.8 mg
TOP 66%

Vitamin coverage chart

Vitamin A: 359 IU of 5,000 IU 7%
Vitamin E : 0.61 mg of 20 mg 3%
Vitamin D: 0.1 µg of 10 µg 1%
Vitamin C: 4.4 mg of 60 mg 7%
Vitamin B1: 0.172 mg of 2 mg 11%
Vitamin B2: 0.186 mg of 2 mg 11%
Vitamin B3: 5.575 mg of 20 mg 28%
Vitamin B5: 0.826 mg of 10 mg 8%
Vitamin B6: 0.296 mg of 2 mg 15%
Folate, total: 31 µg of 400 µg 8%
Vitamin B12: 0.47 µg of 6 µg 8%
Vitamin K: 8.7 µg of 80 µg 11%
Folic acid (B9): 6 µg of 400 µg 2%

Vitamin chart - relative view

Vitamin A
359 µg
TOP 27%
Vitamin B3
5.575 µg
TOP 28%
Vitamin C
4.4 µg
TOP 30%
Folic acid (B9)
6 µg
TOP 36%
Vitamin B1
0.172 µg
TOP 37%
Vitamin B5
0.826 µg
TOP 40%
Vitamin B6
0.296 µg
TOP 40%
Folate, total
31 µg
TOP 41%
Vitamin B2
0.186 µg
TOP 49%
Vitamin B12
0.47 µg
TOP 50%
Vitamin K
8.7 µg
TOP 51%
Vitamin E
0.61 µg
TOP 53%
Vitamin D
0.1 µg
TOP 60%

Fat type information

Saturated Fat: 3.109 g
Monounsaturated Fat: 2.949 g
Polyunsaturated fat: 1.88 g

Fiber content / ratio for Club sandwich

Sugars: 4.68 g
Fiber: 1.2 g

All nutrients for Club sandwich per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 41% 30% 17.19g 6.1 times more than Broccoli
Fats 12% 40% 8.05g 4.1 times less than Cheese
Carbs 7% 35% 19.87g 1.4 times less than Rice
Calories 8% 44% 220kcal 4.7 times more than Orange
Sugars 5% 49% 4.68g 1.9 times less than Coca-Cola
Fiber 3% 47% 1.2g 2 times less than Orange
Calcium 10% 23% 95mg 1.3 times less than Milk
Iron 8% 51% 1.37mg 1.9 times less than Beef
Magnesium 8% 30% 32mg 4.4 times less than Kidney bean
Phosphorus 31% 32% 215mg 1.2 times more than Chicken meat
Potassium 5% 53% 226mg 1.5 times more than Cucumber
Sodium 26% 14% 630mg 1.3 times more than White Bread
Zinc 12% 47% 1.34mg 4.7 times less than Beef
Copper 0% 58% 0.09mg 1.6 times less than Shiitake
Vitamin A 7% 27% 359IU 46.5 times less than Carrot
Vitamin E 4% 53% 0.61mg 2.4 times less than Kiwifruit
Vitamin D 1% 60% 0.1µg 22 times less than Egg
Vitamin C 5% 30% 4.4mg 12 times less than Lemon
Vitamin B1 11% 37% 0.17mg 1.5 times less than Pea
Vitamin B2 11% 49% 0.19mg 1.4 times more than Avocado
Vitamin B3 28% 28% 5.58mg 1.7 times less than Turkey meat
Vitamin B5 8% 40% 0.83mg 1.4 times less than Sunflower seed
Vitamin B6 15% 40% 0.3mg 2.5 times more than Oat
Folate, total 8% 41% 31µg 2 times less than Brussels sprout
Vitamin B12 8% 50% 0.47µg 1.5 times less than Pork
Vitamin K 11% 51% 8.7µg 11.7 times less than Broccoli
Folic acid (B9) 2% 36% 6µg INF times more than Banana
Cholesterol 15% 38% 46mg 8.1 times less than Egg
Trans Fat 0% 65% 0.07g 209.7 times less than Margarine
Saturated Fat 16% 37% 3.11g 1.9 times less than Beef
Monounsaturated Fat 0% 44% 2.95g 3.3 times less than Avocado
Polyunsaturated fat 0% 33% 1.88g 25.1 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact link of the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.