Sandwich Cubano has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Iron, Vitamin B6, Thiamin, Riboflavin, Niacin and Folate.
The food contains 32.7g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 19.5 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's average MUFA and low PUFA.
It gives a good yield of Iron at 5 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has a high density of Sodium, thus making it unsuitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
It belongs to Cuban cuisine. Ideally consumed as a Main Dish.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 74, for Sandwich Cubano, and we advise that this food in moderation.
Calories from Protein | 25% | |
Calories from Fat | 34% | |
Calories from Carbs | 41% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 65.4 IU | 1.3% | Mid 40% | Average |
Retinol | 14.7 mcg | |||
Vitamin C | 0.47 mg | 0.79% | Bottom 30% | Low |
Vitamin D | 5.2 IU | 1.3% | Mid 40% | Average |
Thiamin | 0.47 mg | 31.6% | Top 10% | Very High |
Riboflavin | 0.47 mg | 27.9% | Top 10% | Very High |
Niacin | 4.3 mg | 21.3% | Top 30% | High |
Vitamin B6 | 0.47 mg | 23.7% | Top 10% | Very High |
Folate | 91 mcg | 22.7% | Top 10% | Very High |
Folic Acid | 71.1 mcg | |||
Vitamin B12 | 0.47 mcg | 7.9% | Top 30% | High |
Pantothenic Acid | 0.47 mg | 4.7% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 86.7 mg | 8.7% | Top 30% | High |
Iron | 2.4 mg | 13.2% | Top 10% | Very High |
Magnesium | 28 mg | 7% | Top 30% | High |
Phosphorus | 166.8 mg | 16.7% | Top 30% | High |
Potassium | 183.4 mg | 5.2% | Mid 40% | Average |
Sodium | 372 mg | 15.5% | Top 30% | High |
Zinc | 1.4 mg | 9.5% | Top 30% | High |
Copper | 0 mg | |||
Manganese | 0.47 mg | 23.7% | Top 30% | High |
Selenium | 25.6 mcg | 36.6% | Top 10% | Very High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 15.5 g | 5.2% | Mid 40% | Average |
Dietary Fiber | 1 g | 4.2% | Mid 40% | Average |
Sugars | 0.4 g | |||
Glucose | 0 mg | |||
Fructose | 0 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 9.2 g | 18.5% | Top 30% | High |
Tryptophan | 0 mg | |||
Threonine | 0.5 mg | |||
Isoleucine | 0.5 mg | |||
Leucine | 0.5 mg | |||
Lysine | 0.9 mg | |||
Methionine | 0.5 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.5 mg | |||
Tyrosine | 0.5 mg | |||
Valine | 0.5 mg | |||
Arginine | 0.5 mg | |||
Histidine | 0.5 mg | |||
Alanine | 0.5 mg | |||
Aspartic Acid | 0.9 mg | |||
Glutamic Acid | 3.3 mg | |||
Glycine | 0.5 mg | |||
Proline | 0 mg | |||
Serine | 0.5 mg | |||
Hydroxyproline | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 5.7 g | 8.8% | Mid 40% | Average |
Saturated Fat | 2.1 g | 10.4% | Mid 40% | Average |
Monounsaturated Fat | 1.9 g | |||
Polyunsaturated Fat | 0.9 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 2.4 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 321 Calories from Fat 108
% Daily Value *
Total Fat 12.1 g 18.6%
Saturated Fat 4.4 g 22%
Trans Fat
Cholesterol 47.8 mg 15.9%
Sodium 784.9 mg 32.7%
Total Carbohydrates 32.7 g 10.9%
Dietary Fiber 2.2 g8.8%
Sugars 0.8 g
Protein 19.5 g 39%
Vitamin A 2.8% Vitamin C 1.7%
Calcium 18.3% Iron 27.8%
*Based on a 2000 Calorie diet
Per Serving | Calories 101
Protein 5.7 g | Carbs 18 g | Fat 0.79 g
Per Serving | Calories 145
Protein 7.2 g | Carbs 13 g | Fat 7 g
Per Serving | Calories 218
Protein 11.6 g | Carbs 15.1 g | Fat 12.2 g
Per Serving | Calories 270
Protein 7.9 g | Carbs 3.3 g | Fat 25.5 g
Per Serving | Calories 146
Protein 12.5 g | Carbs 12.2 g | Fat 5.1 g
Per Serving | Calories 194
Protein 17.1 g | Carbs 0.39 g | Fat 13.2 g
Per Serving | Calories 102
Protein 1.8 g | Carbs 13.9 g | Fat 4.3 g
Per Serving | Calories 148
Protein 10.6 g | Carbs 4.4 g | Fat 10.1 g