Build Your Own Sandwich
This sandwich offers a good source of protein combined with balanced carbohydrates and fiber, making it a satisfying meal option. Its low saturated fat content keeps it light while maintaining delicious flavor. It provides a notable supply of minerals including iron, calcium, and phosphorus, which contribute to overall well-being. Additionally, it contains key vitamins such as vitamin A and folate, supporting energy and vitality.
Macro Impact
A Serving (220 g) of Build Your Own Sandwich contains 300 calories, 25 g of protein, 40 g of carbohydrates, and 5 g of fat.
Calorie Burn
How long would it take to burn off 300 calories?
- Walking3.5 mph, moderate pace53 min
- YogaModerate effort, gentle pace76 min
- SwimmingFreestyle, moderate effort39 min
- Biking12–14 mph, moderate effort29 min
- StairsStair climbing, moderate pace38 min
- Running5 mph (12 min/mile)28 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (220 g)
Carbohydrates
- Carbohydrates40 / 313 g(13%)
- Dietary Fiber5 / 38 g(13%)
- Soluble Fiber2 g
- Insoluble Fiber3 g
- Total Sugars7 g
- Added Sugars2 / 63 g(3%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat5 / 83 g(6%)
- Saturated Fat1.5 / 25 g(6%)
- Trans Fat0 g
- Monounsaturated Fat2 g
- Polyunsaturated Fat1.5 g
- Cholesterol30 / 300 mg(10%)
- Omega-30.1 g
- Omega-61.4 g
- Omega-92 g
- Oleic Acid2 g
- Capric Acid0 g
- Erucic Acid0 g
- Lauric Acid0 g
- Stearic Acid1 g
- Caprylic Acid0 g
- Linoleic Acid1.4 g
- Myristic Acid0.5 g
- Palmitic Acid1 g
- Linolenic Acid0.1 g
- Eicosenoic Acid0 g
- Arachidonic Acid0 g
- Alpha-Linolenic Acid (ALA)0.1 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0.05 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.05 g
Protein
- Protein25 / 56 g(45%)
Amino Acids
- Lysine2.2 g
- Serine1 g
- Valine1.4 g
- Alanine1.6 g
- Cystine0.17 g
- Cysteine0.26 g
- Proline1.3 g
- Taurine10 mg
- Arginine1.7 g
- Histidine0.78 g
- Threonine0.87 g
- Isoleucine1.3 g
- Methionine0.61 g
- Tryptophan0.22 g
- Glutamic Acid3.5 g
- Aspartic Acid2.6 g
- Phenylalanine1 g
- Glycine1.3 g
- Leucine2.2 g
- Tyrosine0.87 g
Vitamins
- Vitamin A150 / 900 ug(17%)
- Vitamin C5 / 90 mg(6%)
- Vitamin D0 / 15 ug(0%)
- Vitamin E1 / 15 mg(7%)
- Vitamin K15 / 120 ug(13%)
- Vitamin B60.3 / 1.3 mg(23%)
- Vitamin B121 / 2.4 ug(42%)
- Thiamin (B1)0.15 / 1.2 mg(13%)
- Riboflavin (B2)0.2 / 1.3 mg(15%)
- Niacin (B3)4 / 16 mg(25%)
- Folate60 / 400 ug(15%)
- Pantothenic Acid (B5)0.5 / 5 mg(10%)
- Biotin2 / 30 ug(7%)
- Choline15 / 550 mg(3%)
Minerals
- Calcium80 / 1,000 mg(8%)
- Iron2.5 / 8 mg(31%)
- Magnesium20 / 420 mg(5%)
- Phosphorus150 / 700 mg(21%)
- Potassium300 / 3,400 mg(9%)
- Sodium580 / 2,300 mg(25%)
- Zinc1.5 / 11 mg(14%)
- Copper0.2 / 0.9 mg(22%)
- Manganese0.5 / 2.3 mg(22%)
- Selenium20 / 55 ug(36%)
- Iodine10 / 150 ug(7%)
- Chromium2 / 35 ug(6%)
- Molybdenum15 / 45 ug(33%)
- Chloride150 / 2,300 mg(7%)
Other
- Water140 / 3,700 g(4%)
- Caffeine0 mg
- Alcohol0 g
Sources
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