SUBWAY Cold Cut Sub on white bread with lettuce and tomato

Nutritional values in 7.4 oz. (209 grams)

Amount Unit

0g / 0oz 454g / 1lb

Energy	Protein	Carbs	Fats
447cal	21.99g	42.7g	20.98g

NUTRITIONAL SUMMARY

FOR

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Energy

214 cal

Protein

21.987 g

Carbs

42.699 g

- Sugar

6.646 g

- Added sugar

- Fiber

2.508 g

Fat

20.984 g

- Saturated fats

7.428 g

- Monounsaturated fats

7.766 g

- Polyunsaturated fats

4.027 g

- Cholesterol

56.43 mg

Water

118.106 ml

Caffeine

Salt

3.01 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

15.675 mg

Thiamin (B1)

0.717 mg

Riboflavin (B2)

0.558 mg

Niacin (B3)

9.035 mg

Pantothenic acid (B5)

1.16 mg

Vitamin B6

0.424 mg

Folate DFE

Folic acid

Cholin

68.761 mg

Vitamin B12

0.46 µg

Vitamin A

45.98 RAE

Retinol

33.44 µg

α-caroten

4.18 µg

β-caroten

127.49 µg

β-cryptoxanthine

Lycopene

574.75 µg

Lutein

240.35 µg

Vitamin E

0.857 mg

Vitamin D

Vitamin K

MINERALS

IN

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Calcium

357.39 mg

Iron

3.783 mg

Magnesium

41.8 mg

Phosphorus

234.08 mg

Potassium

589.38 mg

Sodium

1201.75 mg

Zinc

2.195 mg

Copper

0.176 mg

Manganese

0.74 mg

Selenium

41.591 µg

AMINO ACIDS & PROTEIN QUALITY

IN

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Alanine

1.005 g

Isoleucine

0.901 g

Leucine

1.572 g

Methionine

0.439 g

Valine

1.047 g

Phenylalanine

0.901 g

Tryptophan

0.209 g

Tyrosine

0.543 g

Cysteine

Serine

0.859 g

Threonine

0.692 g

Aspartic acid

1.549 g

Glutamic acid

5.131 g

Arginine

1.047 g

Histidine

0.629 g

Lysine

1.026 g

Glycine

0.943 g

Proline

2.136 g

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