SUBWAY B.L.T. Sub on white bread with bacon lettuce and tomato

Nutritional values in 7.7 oz. (219 grams)

Amount Unit

0g / 0oz 454g / 1lb

Energy	Protein	Carbs	Fats
449cal	22.03g	58.39g	14.04g

NUTRITIONAL SUMMARY

FOR

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Energy

205 cal

Protein

22.031 g

Carbs

58.385 g

- Sugar

7.906 g

- Added sugar

- Fiber

3.504 g

Fat

14.038 g

- Saturated fats

4.198 g

- Monounsaturated fats

5.16 g

- Polyunsaturated fats

3.541 g

- Cholesterol

28.47 mg

Water

120.516 ml

Caffeine

Salt

1.949 g

Ash

Nutrient Density / 100 cal

Amount Per Serving
Calories
% Daily Value*
Total Fat
	Saturated Fat
	Trans Fat
Cholesterol
Sodium
Total Carbohydrate
	Dietary Fiber
	Total Sugars
	Includes
Protein

Calcium
Iron
Potassium
Vitamin D

* 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.

VITAMINS

IN

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Vitamin C

2.847 mg

Thiamin (B1)

0.887 mg

Riboflavin (B2)

0.613 mg

Niacin (B3)

10.622 mg

Pantothenic acid (B5)

0.953 mg

Vitamin B6

0.219 mg

Folate DFE

Folic acid

Cholin

Vitamin B12

0.394 µg

Vitamin A

6.57 RAE

Retinol

0 µg

α-caroten

0 µg

β-caroten

91.98 µg

β-cryptoxanthine

Lycopene

427.05 µg

Lutein

157.68 µg

Vitamin E

0.635 mg

Vitamin D

Vitamin K

MINERALS

IN

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Calcium

459.9 mg

Iron

4.687 mg

Magnesium

48.18 mg

Phosphorus

221.19 mg

Potassium

407.34 mg

Sodium

775.26 mg

Zinc

2.102 mg

Copper

0.221 mg

Manganese

0.823 mg

Selenium

50.808 µg

Source of data: Native 2000KCAL database

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Manufacturer-Provided Information

Occasionally, nutritional information on a product's label may be incomplete. In these cases, I directly contact the manufacturer for missing details. For example, I have reached out to manufacturers of protein supplements to obtain the amino acid profile when it wasn’t available on the packaging.

Product Labels

Nutritional data is often derived directly from the product's label as provided by the manufacturer. However, this data can be simplified or rounded, which may lead to inaccuracies. When necessary, I review and correct this data based on more reliable sources. For instance, some mustard brands list "zero calories" due to small serving sizes, even though this is not always accurate.

National Food Databases

Many online nutrition services rely on national food databases for their data. At 2000KCAL, I source data from the following reliable databases:

USDA (USA): fdc.nal.usda.gov
FRIDA (Denmark): frida.fooddata.dk
NUTRIDATABAZE.CZ (Czech Republic): nutridatabaze.cz
MATVARETABELLEN.NO (Norway): matvaretabellen.no
NAEHRWERTDATEN.CH (Switzerland): naehrwertdaten.ch
SOKNARINGSINNEHALL.LIVSMEDELSVERKET.SE (Sweden): soknaringsinnehall.livsmedelsverket.se
CIQUAL (France): ciqual.anses.fr
BEDCA (Spain): bedca.net
NUTTAB (Australia): foodstandards.gov.au

While these databases are invaluable, the USDA is particularly noteworthy for its comprehensive and detailed data.

Glycemic Index

Glycemic index data is primarily sourced from the University of Sydney and peer-reviewed journal studies. In some cases, the values are averaged or median values are used, resulting in slight deviations from individual figures as published by the referenced sources.

Protein Quality

Where amino acid profiles are available, the quality of protein is assessed using reference patterns provided by the Report of a joint FAO/WHO/UNU Expert Consultation (1985: Geneva) and the Joint FAO/WHO/UNU Expert Consultation on Protein and Amino Acid Requirements in Human Nutrition (‎2002 : Geneva, Switzerland)‎, Food and Agriculture Organization of the United Nations, World Health Organization & United Nations University. (‎2007)‎. Protein and amino acid requirements in human nutrition : report of a joint FAO/WHO/UNU expert consultation. World Health Organization.

Daily Values

Daily Values (DVs) are established by the FDA. I follow their recommendations for determining appropriate nutrient amounts.

Dietary Reference Values (DRVs) & Nutrient Reference Values (NRVs)

These are guided by European Food Safety Authority (EFSA), which provides essential nutrient intake levels to maintain overall health in the European Union. Please see the Summary of Dietary Reference Values