Tomato sandwich on wheat: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A wholesome take on a summer favorite, a tomato sandwich on wheat bread features fresh, ripe tomato slices, seasoned and often dressed with mayonnaise, offering a delightful contrast of juicy sweetness against hearty whole wheat. --- RECIPE --- Servings: 1 Prep Time: 5 minutes Ingredients: - 2 slices whole wheat bread - 1-2 ripe tomatoes, sliced 1/4-inch thick - 1-2 tbsp mayonnaise (optional) - Salt to taste - Black pepper to taste Instructions: 1. Toast bread lightly if desired. 2. Spread mayonnaise evenly on one or both slices of bread (if using). 3. Arrange sliced tomatoes on one slice of bread. 4. Season generously with salt and black pepper. 5. Top with the second slice of bread. Cut in half and serve immediately.
Per 100g reference serving, Tomato sandwich on wheat provides 199 kcal of energy, 9.44g protein (19% of calories), 24.7g total carbohydrates (50% of calories, including 3.1g dietary fiber and 3.92g sugars), and 6.99g total fat (31% of calories).
Vitamins Profile in Tomato sandwich on wheat (Per 100g)
Track how Tomato sandwich on wheat contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 5.4 mg | 6% DV |
| Vitamin D (D2 + D3) | 0.6 µg | 3% DV |
| Vitamin B12 (Cobalamin) | 0.26 µg | 10.8% DV |
| Vitamin A (RAE) | 57 µg | 6.3% DV |
| Vitamin E (Alpha-Tocopherol) | 0.49 mg | 3.3% DV |
| Vitamin K (Phylloquinone) | 5.7 µg | 4.8% DV |
| Vitamin B1 (Thiamin) | 0.216 mg | 18% DV |
| Vitamin B2 (Riboflavin) | 0.175 mg | 13.5% DV |
| Vitamin B3 (Niacin) | 2.63 mg | 16.4% DV |
| Vitamin B6 (Pyridoxine) | 0.119 mg | 7% DV |
| Total Folate (Vitamin B9) | 43 µg | 10.8% DV |
| Folate (Dietary Folate Equivalents) | 48 µg | 12% DV |
| Natural Food Folate | 36 µg | 9% DV |
| Choline | 16.7 mg | 3% DV |
| Preformed Retinol | 45 µg | 5% DV |
| Beta-Carotene | 145 µg | 4% DV |
| Alpha-Carotene | 20 µg | 1.7% DV |
| Beta-Cryptoxanthin | 3 µg | 0.5% DV |
| Lutein + Zeaxanthin | 69 µg | 0.7% DV |
| Lycopene | 928 µg | 9.3% DV |
Minerals & Electrolytes in Tomato sandwich on wheat (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.71 mg | 9.5% DV |
| Calcium (Ca) | 239 mg | 18.4% DV |
| Magnesium (Mg) | 36 mg | 8.6% DV |
| Potassium (K) | 194 mg | 4.1% DV |
| Zinc (Zn) | 1.25 mg | 11.4% DV |
| Selenium (Se) | 17.6 µg | 32% DV |
| Phosphorus (P) | 190 mg | 15.2% DV |
| Copper (Cu) | 0.117 mg | 13% DV |
| Sodium (Na) | 489 mg | 21.3% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.002 g | 0.4% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.097 g | 6.1% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.887 g | 6.3% DV |
| Monounsaturated Fat (MUFA) | 1.44 g | 4.8% DV |
| Polyunsaturated Fat (PUFA) | 0.984 g | 4.9% DV |
| Saturated Fat (SFA) | 3.19 g | 16% DV |
| Dietary Cholesterol | 15 mg | 5% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Tomato sandwich on wheat contains 199 calories (kcal), 9.44g of protein, 24.7g of carbohydrates (3.1g fiber, 3.92g total sugars), and 6.99g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Tomato sandwich on wheat has an estimated food pH of 4.5 and a Potential Renal Acid Load (PRAL) score of 3.54 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Tomato sandwich on wheat: Cereals containing gluten. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 9+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Tomato sandwich on wheat by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.