Grilled Vegetable Sandwich:Easy & Tasty Recipe

Ingredient description Matched product Energy (calories)
5 slices of toast Luncheon slices · meatless - 5 slice, thin 132 kcal
30 g of zucchini Squash · zucchini · baby · raw - 30 g 6 kcal
30 g of onion Onions · sweet · raw - 30 g 10 kcal
30 g of eggplant Eggplant · raw - 30 g 8 kcal
30 g of bell pepper Peppers · hot chili · green · raw - 30 g 12 kcal
40 g of low-fat cheese Cheese · monterey · low fat - 40 g 125 kcal
6
Main Ingredients
1
Servings per recipe
230 g
Servings size
Amount per 230 g= 1 serving(s)
  • Energy (calories)：293kcal
    13%
  • Protein：25.67g
    47%
  • Fat：16.68g Why gray?
    34%
  • Carbohydrates：11.19g
    5%
Calorie breakdown
  • Protein: 34%
    100kcal
  • Fat: 51%
    150kcal
  • Carbohydrates: 14%
    42kcal
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
7:1
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
    13%
    293 kcal
  • Water
    6%
    173.11 g

Carbohydrates

  • Carbohydrate
    5%
    11.19 g
  • Fiber
    8%
    2 g
  • Sugars, total
    5.87 g
  • Starch
    0 g

Lipids

  • Total lipid (fat)
    34%
    16.68 g
  • Total polyunsaturated
    3.51 g
  • Omega 3 (n-3)
    0.444 g
  • Omega 6 (n-6)
    2.967 g
  • Total monounsaturated
    3.712 g
  • Total saturated
    as low as possible
    6.594 g
  • Total trans
    ~
  • Cholesterol
    as low as possible
    26 mg

Protein + aminoacids

  • Protein
    47%
    25.67 g
  • Tryptophan
    6%
    0.02 g
  • Threonine
    5%
    0.059 g
  • Isoleucine
    6%
    0.067 g
  • Leucine
    4%
    0.106 g
  • Lysine
    4%
    0.096 g
  • Methionine + Cystine
    4%
    0.05 g
  • Methionine
    0.025 g
  • Cystine
    0.025 g
  • Phenylalanine + Tyrosine
    5%
    0.114 g
  • Phenylalanine
    0.068 g
  • Tyrosine
    0.046 g
  • Valine
    5%
    0.084 g

Vitamins

  • Vitamin C
    113%
    85.1 mg
  • Folate, total
    104 µg
  • Folate, DFE
    104 µg DFE
  • Vitamin B-1 (Thiamin)
    261%
    2.872 mg
  • Vitamin B-2 (Riboflavin)
    37%
    0.41 mg
  • Vitamin B-3 (Niacin)
    61%
    8.544 mg
  • Vitamin B-5 (Pantothenic acid)
    5%
    0.242 mg
  • Vitamin B-6
    65%
    0.845 mg
  • Vitamin B-12 (Cobalamin)
    130%
    3.13 µg
  • Vitamin A
    31%
    728 IU
  • Vitamin E
    17%
    2.52 mg
  • Vitamin D
    1%
    6 IU
  • Vitamin K
    7%
    6.2 µg
  • Isoflavones, total
    0 mg

Minerals

  • Calcium, Ca
    33%
    331 mg
  • Magnesium, Mg
    16%
    51 mg
  • Phosphorus, P
    78%
    544 mg
  • Iron, Fe
    13%
    2.29 mg
  • Potassium, K
    11%
    517 mg
  • Sodium, Na
    54%
    816 mg
  • Zinc, Zn
    34%
    2.75 mg
  • Copper, Cu
    86%
    0.771 mg
  • Selenium, Se
    21%
    11.5 µg
  • Manganese, Mn
    12%
    0.222 mg
Nutrition information is automatically calculated, so should only be used as an approximation.
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