Turkey-Ham Sandwich Recipe
Turkey-Ham Sandwich has a high-calorie, high-carb, high-fat and high-protein content. It is a good source of Calcium, Vitamin A, Vitamin C, Thiamin, Riboflavin, Niacin and Folate.
The food contains 54.9g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and average 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 average sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 17.8 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
On top of that, the high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's average MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
It has a high density of Sodium, thus making it unsuitable for a low-sodium diet. Besides other nutrients, it is very high 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.
Ideally consumed as a Main Dish.
Based on the composite nutritive standing Turkey-Ham Sandwich has been given a composite ranking of 71, and in moderation.
Calorie Breakdown
| Calories from Protein | 16% | |
| Calories from Fat | 34% | |
| Calories from Carbs | 49% |
Why this is good for you
- Very high in Protein
- High in Niacin
- High in Vitamin A
- Very high in Vitamin C
- High in Riboflavin
- High in Thiamin
Why this is bad for you
- High in Saturated Fat
- Very high in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 1390 IU | 27.8% | ||
| Vitamin C | 25.3 mg | 42.1% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 2.2 mg | 7.5% | ||
| Thiamin | 0.35 mg | 23.1% | ||
| Riboflavin | 0.35 mg | 20.3% | ||
| Niacin | 4.1 mg | 20.6% | ||
| Vitamin B6 | 0.3 mg | 14.8% | ||
| Folate | 103.2 mcg | 25.8% | ||
| Vitamin B12 | 0.16 mcg | 2.7% | ||
| Pantothenic Acid | 0.72 mg | 7.2% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 420 mg | 42% | ||
| Iron | 1.7 mg | 9.4% | ||
| Magnesium | 299.6 mg | 74.9% | ||
| Phosphorus | 397 mg | 39.7% | ||
| Potassium | 621.1 mg | 17.7% | ||
| Sodium | 990.8 mg | 41.3% | ||
| Zinc | 2.5 mg | 16.5% | ||
| Copper | 0.39 mg | 19.7% | ||
| Manganese | 2.9 mg | 145.9% | ||
| Selenium | 41.2 mcg | 58.9% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 54.9 g | 18.3% | ||
| Dietary Fiber | 7 g | 28% | ||
| Sugars | 9.2 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 17.8 g | 35.6% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 17 g | 26.2% | ||
| Saturated Fat | 5.6 g | 28% | ||
| Monounsaturated Fat | 3 g | |||
| Polyunsaturated Fat | 2.8 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 453 Calories from Fat 0
% Daily Value *
Total Fat 17 g 26.2%
Saturated Fat 5.6 g 28%
Trans Fat
Cholesterol 34 mg 11.3%
Sodium 990.8 mg 41.3%
Total Carbohydrates 54.9 g 18.3%
Dietary Fiber 7 g28%
Sugars 9.2 g
Protein 17.8 g 35.6%
Vitamin A 27.8% Vitamin C 42.1%
Calcium 42% Iron 9.4%
*Based on a 2000 Calorie diet
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