Sub Sandwich Bacon, Lettuce, and Tomato, White Bread
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 39.46 g | 14% |
| Net Carbohydrates | 37.09 g | 15% |
| Sugars | 5.34 g | 15% |
| Added Sugars | No data | - |
| Dietary Fiber | 2.37 g | 8% |
| Protein | 14.89 g | 30% |
| Total Fat | 9.49 g | 12% |
| Saturated Fat | 2.84 g | 14% |
| Monounsaturated Fat | 3.49 g | - |
| Polyunsaturated Fat | 2.39 g | - |
| Trans Fat | 0.05 g | 100% |
| Cholesterol | 19.24 mg | 6% |
| Vitamins | ||
| Vitamin A | 5.18 mcg | 1% |
| Vitamin C | 1.92 mg | 2% |
| Vitamin D | 0.04 mcg | 0% |
| Minerals | ||
| Sodium | 523.92 mg | 23% |
| Potassium | 275.28 mg | 6% |
| Calcium | 310.8 mg | 24% |
| Magnesium | 32.56 mg | 8% |
| Iron | 3.17 mg | 18% |
| Zinc | 1.42 mg | 13% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
0.6%
Vitamin C
2%
Vitamin D
0.2%
Vitamin E
3%
Vitamin K
8%
Vitamin B1
50%
Vitamin B2
32%
Vitamin B3
45%
Vitamin B5
13%
Vitamin B6
9%
Vitamin B7
-
Vitamin B9
50%
Vitamin B12
11%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
24%
Iron
18%
Magnesium
8%
Phosphorus
12%
Potassium
6%
Sodium
23%
Zinc
13%
Copper
17%
Manganese
24%
Selenium
62%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 303 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
45 min
Jogging
39 min
Cycling
40 min
Walking
1 h 12 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Sub sandwich bacon, lettuce, and tomato, built on white bread, contains bacon, which NutritionFacts.org categorizes as an ultra-processed meat associated with premature death and an increased risk of chronic obstructive pulmonary disease, with research from Columbia and Harvard Universities supporting the link between cured meats and COPD risk. Both cured and "uncured" forms carry similar health risks due to potential carcinogenic nitrosamines that can form during cooking, as noted by Cleveland Clinic, which explains that "uncured" bacon uses natural sources for curing that still lead to these compounds. The sandwich also includes iceberg lettuce, which provides valuable nutrients such as vitamin K, folate, and dietary fiber, contributing to overall fiber and water intake while supplying beneficial phytonutrients.
1. Bacon: Health Benefits, Nutrients, Preparation, and More
Source: WebMD
Summary: Bacon contains B vitamins that assist the body in converting food into energy, and choline, a nutrient crucial for mood, memory, and muscle control.
2. Bacon Nutrition Facts
Source: NutritionFacts.org
Summary: Bacon and other processed meats are categorized as ultra-processed foods associated with premature death and an increased risk of chronic obstructive pulmonary disease (COPD).
Read More: https://nutritionfacts.org/topics/bacon/
3. Cured Vs. Uncured Bacon: Is One Healthier?
Source: Cleveland Clinic
Summary: Both cured and "uncured" bacon are processed meats that carry similar health risks due to the potential formation of carcinogenic nitrosamines, regardless of whether the nitrates and nitrites used in curing are synthetic or natural.
Read More: https://health.clevelandclinic.org/uncured-bacon-healthier-or-hype
4. Iceberg Lettuce: Nutrition, Benefits, and How to Use It
Source: Medical News Today, 2020
Summary: Iceberg lettuce provides valuable nutrients such as vitamin K, folate, and dietary fiber, contributing to daily recommended amounts of various vitamins and minerals.
Read More: https://www.medicalnewstoday.com/articles/iceberg-lettuce
