Easy Air Fryer Grilled Cheese and Ham Sandwich

Ingredient description Matched product Energy (calories)
3 slices of toast Bread · white · commercially prepared · toasted · low sodium no salt - 3 slice 202 kcal
3 slice of Cheese Cheese spread · pasteurized process · American - 3 slice 296 kcal
3 slice of ham Ham · sliced · packaged (96% fat free, water added) - 3 slice 70 kcal
3
Main Ingredients
1
Servings per recipe
240 g
Servings size
Amount per 213 g= 1 serving(s)
  • Energy (calories)：446kcal
    26%
  • Protein：35.87g
    63%
  • Fat：28.67g Why Why gray?
    55%
  • Carbohydrates：11.44g
    19%
Calorie breakdown
  • Protein: 33%
    148kcal
  • Fat: 57%
    253kcal
  • Carbohydrates: 10%
    45kcal
The chart shows the percentage of calories intake (energy) coming from the respective macronutrients (fats, protein and carbohydrates).
Omega 6 : Omega 3
1:1
20:1
39:1
Both fatty acids are essential, but nowadays the majority of western diets include excessive amounts of Omega 6 acid.

The ratio shows whether the proportion of both fatty acids in your diet is optimal. Red color means too much of Omega 6 or too little of Omega 3. The data are rounded off and approximate.

General

  • Energy
    26%
    568 kcal
  • Water
    4%
    121.43 g

Carbohydrates

  • Carbohydrate
    19%
    47.11 g
  • Fiber
    6%
    1.6 g
  • Sugars, total
    7.47 g
  • Starch
    ~

Lipids

  • Total lipid (fat)
    55%
    26.76 g
  • Total polyunsaturated
    1.485 g
  • Omega 3 (n-3)
    0.007 g
  • Omega 6 (n-6)
    0.272 g
  • Total monounsaturated
    8.881 g
  • Total saturated
    as low as possible
    14.664 g
  • Total trans
    as low as possible
    0.011 g
  • Cholesterol
    as low as possible
    85 mg

Protein + aminoacids

  • Protein
    63%
    34.61 g
  • Tryptophan
    143%
    0.456 g
  • Threonine
    104%
    1.337 g
  • Isoleucine
    135%
    1.646 g
  • Leucine
    120%
    3.215 g
  • Lysine
    113%
    2.743 g
  • Methionine + Cystine
    111%
    1.348 g
  • Methionine
    0.977 g
  • Cystine
    0.371 g
  • Phenylalanine + Tyrosine
    156%
    3.29 g
  • Phenylalanine
    1.74 g
  • Tyrosine
    1.55 g
  • Valine
    147%
    2.257 g

Vitamins

  • Vitamin C
    0%
    0 mg
  • Folate, total
    73 µg
  • Folate, DFE
    106 µg DFE
  • Vitamin B-1 (Thiamin)
    52%
    0.567 mg
  • Vitamin B-2 (Riboflavin)
    78%
    0.856 mg
  • Vitamin B-3 (Niacin)
    48%
    6.773 mg
  • Vitamin B-5 (Pantothenic acid)
    27%
    1.372 mg
  • Vitamin B-6
    33%
    0.435 mg
  • Vitamin B-12 (Cobalamin)
    28%
    0.67 µg
  • Vitamin A
    29%
    666 IU
  • Vitamin E
    4%
    0.56 mg
  • Vitamin D
    6%
    36 IU
  • Vitamin K
    2%
    1.8 µg
  • Isoflavones, total
    ~

Minerals

  • Calcium, Ca
    66%
    659 mg
  • Magnesium, Mg
    19%
    60 mg
  • Phosphorus, P
    163%
    1144 mg
  • Iron, Fe
    17%
    3.03 mg
  • Potassium, K
    14%
    675 mg
  • Sodium, Na
    187%
    2799 mg
  • Zinc, Zn
    53%
    4.2 mg
  • Copper, Cu
    29%
    0.265 mg
  • Selenium, Se
    61%
    33.3 µg
  • Manganese, Mn
    18%
    0.318 mg
Nutrition information is automatically calculated, so should only be used as an approximation.
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