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Submarine sandwich nutrition, glycemic index, calories, and serving size

Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Submarine sandwich

Submarine 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.
(-)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
6 inch sub (196 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
0.6 (acidic )
Calories
213
87% Calcium
83% Sodium
76% Vitamin B1
73% Vitamin C
71% Folic acid (B9)
Explanation: The given food contains more Calcium than 87% of foods. Note that this food itself is richer in Calcium than it is in any other nutrient. Similarly, it is relatively rich in Sodium, Vitamin B1, Vitamin C, and Folic acid (B9).

Check out similar food or compare with current

Macronutrients chart

11% 11% 21% 57% 3%
Protein:
Daily Value: 21%
10.52 g of 50 g
21%
Fats:
Daily Value: 15%
10.04 g of 65 g
15%
Carbs:
Daily Value: 7%
20.43 g of 300 g
7%
Water:
Daily Value: 3%
56.51 g of 2,000 g
3%
Other:
2.5 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 213
% Daily Value*
15%
Total Fat 10g
18%
Saturated Fat 4g
Trans Fat g
9%
Cholesterol 27mg
25%
Sodium 575mg
7%
Total Carbohydrate 20g
4%
Dietary Fiber 1g
Total Sugars g
Includes ? g Added Sugars
Protein 11g
Vitamin D 7mcg 1%

Calcium 171mg 17%

Iron 2mg 25%

Potassium 282mg 8%

*
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
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
limit break
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
details
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
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details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
details
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Submarine sandwich nutrition infographic

Submarine sandwich nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 52% 68% 15% 48% 25% 75% 29% 28% 47% 109% 16%
Calcium: 171 mg of 1,000 mg 17%
Iron: 1.81 mg of 8 mg 23%
Magnesium: 20 mg of 420 mg 5%
Phosphorus: 112 mg of 700 mg 16%
Potassium: 282 mg of 3,400 mg 8%
Sodium: 575 mg of 2,300 mg 25%
Zinc: 1.05 mg of 11 mg 10%
Copper: 0.084 mg of 1 mg 9%
Manganese: 0.354 mg of 2 mg 15%
Selenium: 19.9 µg of 55 µg 36%
Choline: 29.1 mg of 550 mg 5%

Mineral chart - relative view

Calcium
171 mg
TOP 13%
Sodium
575 mg
TOP 17%
Potassium
282 mg
TOP 41%
Iron
1.81 mg
TOP 41%
Manganese
0.354 mg
TOP 42%
Selenium
19.9 µg
TOP 47%
Zinc
1.05 mg
TOP 52%
Copper
0.084 mg
TOP 60%
Magnesium
20 mg
TOP 61%
Phosphorus
112 mg
TOP 61%
Choline
29.1 mg
TOP 71%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 9% 6% 25% 86% 62% 82% 34% 47% 50% 28% 12%
Vitamin A: 170 IU of 5,000 IU 3%
Vitamin E : 0.41 mg of 15 mg 3%
Vitamin D: 0.2 µg of 10 µg 2%
Vitamin C: 7.5 mg of 90 mg 8%
Vitamin B1: 0.343 mg of 1 mg 29%
Vitamin B2: 0.267 mg of 1 mg 21%
Vitamin B3: 4.323 mg of 16 mg 27%
Vitamin B5: 0.555 mg of 5 mg 11%
Vitamin B6: 0.203 mg of 1 mg 16%
Folate: 66 µg of 400 µg 17%
Vitamin B12: 0.22 µg of 2 µg 9%
Vitamin K: 4.5 µg of 120 µg 4%

Vitamin chart - relative view

Vitamin B1
0.343 mg
TOP 24%
Vitamin C
7.5 mg
TOP 27%
Folate
66 µg
TOP 30%
Vitamin B2
0.267 mg
TOP 31%
Vitamin A
170 IU
TOP 37%
Vitamin B3
4.323 mg
TOP 38%
Vitamin B6
0.203 mg
TOP 48%
Vitamin D
0.2 µg
TOP 53%
Vitamin B5
0.555 mg
TOP 55%
Vitamin K
4.5 µg
TOP 57%
Vitamin B12
0.22 µg
TOP 58%
Vitamin E
0.41 mg
TOP 61%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 108% 95% 93% 83% 71% 60% 74% 83% 129%
Tryptophan: 100 mg of 280 mg 36%
Threonine: 331 mg of 1,050 mg 32%
Isoleucine: 431 mg of 1,400 mg 31%
Leucine: 752 mg of 2,730 mg 28%
Lysine: 491 mg of 2,100 mg 23%
Methionine: 210 mg of 1,050 mg 20%
Phenylalanine: 431 mg of 1,750 mg 25%
Valine: 501 mg of 1,820 mg 28%
Histidine: 301 mg of 700 mg 43%

Fat type information

3.554% 3.716% 1.927%
Saturated Fat: 3.554 g
Monounsaturated Fat: 3.716 g
Polyunsaturated fat: 1.927 g

Carbohydrate type breakdown

15.67% 1.23% 1.4% 0.47%
Starch: 15.67 g
Sucrose: 0 g
Glucose: 1.23 g
Fructose: 1.4 g
Lactose: 0.08 g
Maltose: 0.47 g
Galactose: 0 g

Fiber content ratio for Submarine sandwich

3.18% 1.2% 16.05%
Sugar: 3.18 g
Fiber: 1.2 g
Other: 16.05 g

All nutrients for Submarine sandwich per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 25% 43% 10.52g 3.7 times more than Broccoli
Fats 15% 34% 10.04g 3.3 times less than Cheese
Carbs 7% 34% 20.43g 1.4 times less than Rice
Calories 11% 45% 213kcal 4.5 times more than Orange
Starch 6% 92% 15.67g Equal to Potato
Fructose 2% 85% 1.4g 4.2 times less than Apple
Sugar 0% 54% 3.18g 2.8 times less than Coca-Cola
Fiber 5% 47% 1.2g 2 times less than Orange
Calcium 17% 13% 171mg 1.4 times more than Milk
Iron 23% 41% 1.81mg 1.4 times less than Beef
Magnesium 5% 61% 20mg 7 times less than Almond
Phosphorus 16% 61% 112mg 1.6 times less than Chicken meat
Potassium 8% 41% 282mg 1.9 times more than Cucumber
Sodium 25% 17% 575mg 1.2 times more than White Bread
Zinc 10% 52% 1.05mg 6 times less than Beef
Copper 9% 60% 0.08mg 1.7 times less than Shiitake
Vitamin E 3% 61% 0.41mg 3.6 times less than Kiwifruit
Vitamin D 2% 53% 0.2µg 11 times less than Egg
Vitamin C 8% 27% 7.5mg 7.1 times less than Lemon
Vitamin B1 29% 24% 0.34mg 1.3 times more than Pea
Vitamin B2 21% 31% 0.27mg 2.1 times more than Avocado
Vitamin B3 27% 38% 4.32mg 2.2 times less than Turkey meat
Vitamin B5 11% 55% 0.56mg 2 times less than Sunflower seed
Vitamin B6 16% 48% 0.2mg 1.7 times more than Oat
Folate 17% 30% 66µg 1.1 times more than Brussels sprout
Vitamin B12 9% 58% 0.22µg 3.2 times less than Pork
Vitamin K 4% 57% 4.5µg 22.6 times less than Broccoli
Tryptophan 0% 79% 0.1mg 3.1 times less than Chicken meat
Threonine 0% 77% 0.33mg 2.2 times less than Beef
Isoleucine 0% 76% 0.43mg 2.1 times less than Salmon
Leucine 0% 77% 0.75mg 3.2 times less than Tuna
Lysine 0% 77% 0.49mg 1.1 times more than Tofu
Methionine 0% 75% 0.21mg 2.2 times more than Quinoa
Phenylalanine 0% 78% 0.43mg 1.5 times less than Egg
Valine 0% 76% 0.5mg 4 times less than Soybean
Histidine 0% 74% 0.3mg 2.5 times less than Turkey meat
Cholesterol 9% 41% 27mg 13.8 times less than Egg
Trans Fat 0% 61% 0.12g 125.1 times less than Margarine
Saturated Fat 18% 33% 3.55g 1.7 times less than Beef
Monounsaturated Fat 0% 39% 3.72g 2.6 times less than Avocado
Polyunsaturated fat 0% 32% 1.93g 24.5 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 separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170696/nutrients

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