Vegetable sandwich on wheat, with cheese: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A nutritious and satisfying sandwich combining crisp, fresh vegetables and a slice of cheese between wholesome wheat bread, offering a delightful blend of textures and flavors. --- RECIPE --- Servings: 1 Prep Time: 5 minutes Ingredients: - 2 slices whole wheat bread - 1 tbsp mustard or cream cheese - 1 slice cheese (provolone, Swiss, or cheddar) - 2-3 lettuce leaves - 2 slices tomato - 2 slices cucumber - Salt and pepper to taste Instructions: 1. Spread mustard or cream cheese evenly on one side of each slice of whole wheat bread. 2. Layer the cheese slice on one piece of bread. 3. Arrange the lettuce leaves, tomato slices, and cucumber slices over the cheese. 4. Season with a pinch of salt and pepper. 5. Place the second slice of bread on top, spread-side down. Gently press the sandwich together. 6. Cut in half and serve immediately.
Per 100g reference serving, Vegetable sandwich on wheat, with cheese provides 146 kcal of energy, 6.46g protein (18% of calories), 18.4g total carbohydrates (50% of calories, including 2.4g dietary fiber and 3.82g sugars), and 5.24g total fat (32% of calories).
Vitamins Profile in Vegetable sandwich on wheat, with cheese (Per 100g)
Track how Vegetable 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 C (Ascorbic Acid) | 16.7 mg | 18.6% DV |
| Vitamin D (D2 + D3) | 0.4 µg | 2% DV |
| Vitamin B12 (Cobalamin) | 0.17 µg | 7.1% DV |
| Vitamin A (RAE) | 59 µg | 6.6% DV |
| Vitamin E (Alpha-Tocopherol) | 0.49 mg | 3.3% DV |
| Vitamin K (Phylloquinone) | 9.7 µg | 8.1% DV |
| Vitamin B1 (Thiamin) | 0.155 mg | 12.9% DV |
| Vitamin B2 (Riboflavin) | 0.139 mg | 10.7% DV |
| Vitamin B3 (Niacin) | 1.81 mg | 11.3% DV |
| Vitamin B6 (Pyridoxine) | 0.119 mg | 7% DV |
| Total Folate (Vitamin B9) | 35 µg | 8.8% DV |
| Folate (Dietary Folate Equivalents) | 38 µg | 9.5% DV |
| Natural Food Folate | 30 µg | 7.5% DV |
| Choline | 13 mg | 2.4% DV |
| Preformed Retinol | 30 µg | 3.3% DV |
| Beta-Carotene | 335 µg | 9.3% DV |
| Alpha-Carotene | 10 µg | 0.8% DV |
| Beta-Cryptoxanthin | 32 µg | 5.3% DV |
| Lutein + Zeaxanthin | 169 µg | 1.7% DV |
| Lycopene | 306 µg | 3.1% DV |
Minerals & Electrolytes in Vegetable 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) | 1.53 mg | 8.5% DV |
| Calcium (Ca) | 170 mg | 13.1% DV |
| Magnesium (Mg) | 27 mg | 6.4% DV |
| Potassium (K) | 170 mg | 3.6% DV |
| Zinc (Zn) | 0.89 mg | 8.1% DV |
| Selenium (Se) | 11.7 µg | 21.3% DV |
| Phosphorus (P) | 132 mg | 10.6% DV |
| Copper (Cu) | 0.102 mg | 11.3% DV |
| Sodium (Na) | 443 mg | 19.3% 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) | 0.077 g | 4.8% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.628 g | 4.5% DV |
| Monounsaturated Fat (MUFA) | 1.36 g | 4.5% DV |
| Polyunsaturated Fat (PUFA) | 0.705 g | 3.5% DV |
| Saturated Fat (SFA) | 2.25 g | 11.2% DV |
| Dietary Cholesterol | 10 mg | 3.3% 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 Vegetable sandwich on wheat, with cheese contains 146 calories (kcal), 6.46g of protein, 18.4g of carbohydrates (2.4g fiber, 3.82g total sugars), and 5.24g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Vegetable sandwich on wheat, with cheese has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of 1.57 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Vegetable 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 Vegetable 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.