Turkey and ham sandwich on wheat, with cheese: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A flavorful and wholesome sandwich, combining tender turkey, savory ham, and a slice of cheese, all served on nutritious wheat bread for a satisfying meal. --- RECIPE --- Servings: 1 Prep Time: 3 minutes Ingredients: - 2 slices wheat bread - 3 slices deli turkey - 3 slices deli ham - 1 slice cheddar or provolone cheese - Optional: lettuce, tomato, mayonnaise, mustard Instructions: 1. Spread mayonnaise or mustard on one side of each bread slice. 2. Layer turkey, ham, and cheese on one slice of bread. 3. Add lettuce and tomato if desired. 4. Top with the second slice of bread. 5. Cut in half and serve.
Per 100g reference serving, Turkey and ham sandwich on wheat, with cheese provides 194 kcal of energy, 14.8g protein (31% of calories), 17.8g total carbohydrates (37% of calories, including 2g dietary fiber and 2.48g sugars), and 6.97g total fat (32% of calories).
Vitamins Profile in Turkey and ham sandwich on wheat, with cheese (Per 100g)
Track how Turkey and ham sandwich on wheat, with cheese 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 D (D2 + D3) | 0.7 µg | 3.5% DV |
| Vitamin B12 (Cobalamin) | 0.38 µg | 15.8% DV |
| Vitamin A (RAE) | 34 µg | 3.8% DV |
| Vitamin E (Alpha-Tocopherol) | 0.32 mg | 2.1% DV |
| Vitamin K (Phylloquinone) | 2.3 µg | 1.9% DV |
| Vitamin B1 (Thiamin) | 0.243 mg | 20.2% DV |
| Vitamin B2 (Riboflavin) | 0.229 mg | 17.6% DV |
| Vitamin B3 (Niacin) | 5.06 mg | 31.6% DV |
| Vitamin B6 (Pyridoxine) | 0.273 mg | 16.1% DV |
| Total Folate (Vitamin B9) | 29 µg | 7.2% DV |
| Folate (Dietary Folate Equivalents) | 33 µg | 8.2% DV |
| Natural Food Folate | 24 µg | 6% DV |
| Choline | 34.1 mg | 6.2% DV |
| Preformed Retinol | 33 µg | 3.7% DV |
| Beta-Carotene | 10 µg | 0.3% DV |
| Beta-Cryptoxanthin | 1 µg | 0.2% DV |
| Lutein + Zeaxanthin | 26 µg | 0.3% DV |
Minerals & Electrolytes in Turkey and ham sandwich on wheat, with cheese (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) | 1.46 mg | 8.1% DV |
| Calcium (Ca) | 178 mg | 13.7% DV |
| Magnesium (Mg) | 34 mg | 8.1% DV |
| Potassium (K) | 290 mg | 6.2% DV |
| Zinc (Zn) | 1.51 mg | 13.7% DV |
| Selenium (Se) | 24.3 µg | 44.2% DV |
| Phosphorus (P) | 264 mg | 21.1% DV |
| Copper (Cu) | 0.092 mg | 10.2% DV |
| Sodium (Na) | 721 mg | 31.3% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.002 g | 0.4% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.002 g | 0.4% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.087 g | 5.4% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.971 g | 6.9% DV |
| Monounsaturated Fat (MUFA) | 1.72 g | 5.7% DV |
| Polyunsaturated Fat (PUFA) | 1.1 g | 5.5% DV |
| Saturated Fat (SFA) | 2.86 g | 14.3% DV |
| Dietary Cholesterol | 34 mg | 11.3% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Turkey and ham sandwich on wheat, with cheese contains 194 calories (kcal), 14.8g of protein, 17.8g of carbohydrates (2g fiber, 2.48g total sugars), and 6.97g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Turkey and ham sandwich on wheat, with cheese has an estimated food pH of 5.8 and a Potential Renal Acid Load (PRAL) score of 7.71 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Turkey and ham sandwich on wheat, with cheese: Milk, 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 Turkey and ham sandwich on wheat, with cheese by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.