Sándwich club

Common Food

22.02

% from protein

36.21

% from carbs

36.21

% from fat
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Nutrition Facts

Select amount & unit to get proper nutrients
Serving size
In 39.9 g(40g)
Amount per serving
Calories
92.9
% Daily value*

Total Fat 4.3 g
6.6%

Saturated 1.3 g
6.6%

Trans Fats 0.1 g

Polyunsaturated 1.4 g

Monounsaturated 1.2 g

Cholesterol 13 mg
4.3%

Sodium, Na 246.3 mg
10.7%

Potassium, K 96.1 mg
2%

Total Carbohydrates 8.4 g
3%

Fiber 0.5 g
1.7%

Sugars 1.2 g
2.5%

Starch 6.1 g

Protein 5.1 g
10.2%

Water 21.2 g

Vitamin A 361.8 IU

Retinol 11.9 UG

Vitamin A, RAE 28.1 UG

Carotene, beta 190.2 UG

Carotene, alpha 4.7 UG

Vitamin E 0.2 mg

Vitamin D 13 IU

Vitamin D2 (ergocalciferol) 0 UG

Vitamin D3 (cholecalciferol) 0.3 UG

Vitamin D (D2 + D3) 0.3 UG

Cryptoxanthin, beta 1.1 UG

Lycopene 117.4 UG

Lutein + zeaxanthin 85.5 UG

Tocopherol, beta 0 mg

Tocopherol, gamma 0.8 mg

Tocopherol, delta 0.2 mg

Tocotrienol, alpha 0 mg

Tocotrienol, beta 0 mg

Tocotrienol, gamma 0 mg

Tocotrienol, delta 0 mg

Vitamin C 0.7 mg

Thiamin 0.1 mg

Riboflavin 0.1 mg

Niacin 1.6 mg

Pantothenic acid 0.2 mg

Vitamin B-6 0.1 mg

Folate 23.7 UG

Folic acid 11.5 UG

Folate, food 12.2 UG

Folate, DFE 31.7 UG

Vitamin B-12 0.2 UG

Choline, total 12.8 mg

Vitamin K 0.3 UG

Vitamin K (Dihydrophylloquinone) 0 UG

Vitamin K (phylloquinone) 7.1 UG

Calcium 75.3 mg

Iron 0.8 mg

Magnesium 9.3 mg

Phosphorus, P 83 mg

Zinc 0.5 mg

Copper 0 mg

Fluoride, F 3.8 UG

Manganese, Mn 0.1 mg

Selenium 8.2 UG

Ash 1 g

Sucrose 0 g

Glucose 0.2 g

Fructose 0.3 g

Lactose 0.3 g

Maltose 0.4 g

Theobromine 0 mg

Energy 388.6 kJ

Galactose 0 g

SFA 4:0 0 g

SFA 6:0 0 g

SFA 8:0 0 g

SFA 10:0 0 g

SFA 12:0 0 g

SFA 14:0 0.1 g

SFA 16:0 0.7 g

SFA 18:0 0.3 g

SFA 20:0 0 g

MUFA 18:1 1.1 g

PUFA 18:2 1.2 g

PUFA 18:3 0.1 g

PUFA 20:4 0 g

PUFA 22:6 n-3 (DHA) 0 g

SFA 22:0 0 g

MUFA 14:1 0 g

MUFA 16:1 0.1 g

PUFA 18:4 0 g

MUFA 20:1 0 g

PUFA 20:5 n-3 (EPA) 0 g

MUFA 22:1 0 g

PUFA 22:5 n-3 (DPA) 0 g

Phytosterols 0.3 mg

Stigmasterol 0.8 mg

Campesterol 0.8 mg

Beta-sitosterol 2.1 mg

SFA 15:0 0 g

SFA 17:0 0 g

SFA 24:0 0 g

TFA 16:1 t 0 g

TFA 18:1 t 0 g

TFA 22:1 t 0 g

TFA 18:2 t,t 0 g

PUFA 18:2 CLAs 0 g

MUFA 24:1 c 0 g

PUFA 20:2 n-6 c,c 0 g

MUFA 16:1 c 0 g

MUFA 18:1 c 1.1 g

PUFA 18:2 n-6 c,c 1.1 g

MUFA 22:1 c 0 g

PUFA 18:3 n-6 c,c,c 0 g

MUFA 17:1 0 g

PUFA 20:3 0 g

Fatty acids, total trans-monoenoic 0 g

Fatty acids, total trans-polyenoic 0 g

MUFA 15:1 0 g

PUFA 18:3 n-3 c,c,c (ALA) 0.1 g

PUFA 20:3 n-3 0 g

PUFA 20:3 n-6 0 g

PUFA 22:4 0 g

Betaine 8.2 mg

Tryptophan 0 g

Threonine 0.1 g

Isoleucine 0.1 g

Leucine 0.2 g

Lysine 0.2 g

Methionine 0.1 g

Cystine 0 g

Phenylalanine 0.1 g

Tyrosine 0.1 g

Valine 0.1 g

Arginine 0.1 g

Histidine 0.1 g

Alanine 0.1 g

Aspartic acid 0.2 g

Glutamic acid 0.4 g

Glycine 0.1 g

Proline 0.1 g

Serine 0.1 g

Hydroxyproline 0 g

Sándwich club Nutrients FAQs

Nutrients

What is the calorie content of Sándwich club?

A typical serving 6 inch (239.6 grams) of Sándwich club contains approximately 557 calories.

You can check the exact calorie content by logging Sándwich club in the Nutribit app, where you can adjust the quantity to match your portion and view precise nutritional details.

How much fat content does a Sándwich club have?

The amount of fat in Sándwich club depends on the ingredients and preparation method. On average, one serving 6 inch (239.6 grams) of Sándwich club contains approximately 25.71 grams of fat.

Check out Nutribit app for healthier tweaks and nutritional breakdowns!

How much protein does a Sándwich club have?

The protein content in Sándwich club depends on the ingredients exists in it. On average, 6 inch (239.6 grams) of Sándwich club contains approximately 30.49 grams of protein.

Know your exact protein requirement and how much protein you get from Sándwich club, Download Nutribit app for healthier you!

How much sugar does a Sándwich club have?

On average, 6 inch (239.6 grams) contains about 7.47 grams of sugar.

Want to know how much sugar you eats daily? Download Nutribit app to get exact Sugar content from Sándwich club.

How Much carbohydrates (carbs) is in Sándwich club?

The amount of carbohydrates (carbs) in Sándwich club depends on its serving size and preparation. On average, 6 inch (239.6 grams) contains about 50.14 grams of carbohydrates.

Download Nutribit app to get exact carb content from Sándwich club.

How Much Fiber is in Sándwich club?

Sándwich club contains approximately 2.92 grams of fiber in 6 inch (239.6 grams).

Want a healthier twist? Download Nutribit app to get exact fiber content from Sándwich club for healthier you!

What vitamins and minerals are in a Sándwich club?

Vitamins in Sándwich club:

  • Vitamin A:Sándwich club has 2171.0748 IU of Vitamin A.
  • Vitamin B-12:Sándwich club has 1.1704 UG of Vitamin B-12.
  • Vitamin B-6:Sándwich club has 0.4887 mg of Vitamin B-6.
  • Vitamin C:Sándwich club has 4.4825 mg of Vitamin C.
  • Vitamin D:Sándwich club has 77.9182 IU of Vitamin D.
  • Vitamin K:Sándwich club has 1.882 UG of Vitamin K.

Sándwich club contains following minerals:

  • Sándwich club has 451.7517mg of Calcium.
  • Sándwich club has 1477.5278mg of Sodium, Na.
  • Sándwich club has 576.6051mg of Potassium, K.
  • Sándwich club has 4.7079mg of Iron.

General

Does Sándwich club contain caffeine?

Sándwich club does not contain any caffeine.

Does Sándwich club contain alcohol?

Sándwich club does not contain any alcohol.

Track

Does the Nutribit app provide detailed nutritional information for Sándwich club?

Yes, Nutribit breaks down all macronutrients (carbs, proteins, fats) and micronutrients (vitamins, minerals) for Sándwich club and many other foods for free. It will also track your daily nutrients and notify you!

Can I customize Sándwich club quantity and other information, in the Nutribit app for FREE?

Yes, you can customize the quantity and nutritional information of Sándwich club in the Nutribit app for free! The app allows you to adjust serving sizes, including fractional quantities, to match your exact portion of Sándwich club and more than 1 million food items. You can also view detailed macronutrient and micronutrient breakdowns for the customized amount without requiring a premium subscription.

How can I use Nutribit to monitor sugar intake from Sándwich club for free?

Yes! Since Sándwich club contain sugar, their contribution to your daily sugar intake is automatically included in the sugar tracking and it will notify you when you reach your daily sugar limit.

How can I use Nutribit to know water intake from Sándwich club with water tracking feature?

Nutribit automatically calculates the water content of Sándwich club and adds it to your daily hydration log. Simply log Sándwich club in your meals or snacks, and the app will include its water contribution in your total water intake for the day, helping you stay hydrated effortlessly.

Can I set a weight loss goal that includes Sándwich club as part of my diet?

Absolutely. Nutribit allows you to plan balanced meals, including Sándwich club and more than 1 millions food items, to fit your calorie and macronutrient goals for weight loss!

Is the Nutribit app free to use?

Nutribit is a completely free app. Nutribit offers free tracking tracking with more than 1 million food items and every workout you need, healthy recipes, and personalized diet plans.

Can I access Sándwich club nutritional data offline in Nutribit?

Yes, once logged or saved in your meal plans, Sándwich club data can be accessed offline in the Nutribit app anytime anywhere!

Health Benefits of Sándwich club

Protein, Vitamin A and Vitamin B-12 in Sándwich club supports bone health.

  • Protein in Sándwich club plays a role in maintaining bone density and strength, contributing to overall skeletal health.

  • Vitamin A in Sándwich club contributes to proper bone growth and development, working alongside other nutrients like calcium and vitamin D.

  • Vitamin B12 in Sándwich club is linked to maintaining bone density and reducing the risk of osteoporosis.

Calcium and Selenium in Sándwich club supports heart health.

  • Calcium in Sándwich club helps maintain proper heart rhythm and supports healthy blood pressure by regulating blood vessel contraction and dilation.

  • Selenium in Sándwich club helps lower inflammation and oxidative stress, reducing the risk of heart disease.

Total Carbohydrates in Sándwich club provides energy to fuel daily activities and physical exercise.

Healthy carbohydrates from Sándwich club are a primary source of energy, fueling your body for daily activities and physical exercise.

Total Carbohydrates in Sándwich club supports digestive health and promotes healthy bowel movements.

Carbohydrates from fiber-rich foods like Sándwich club aid in digestion and promote healthy bowel movements.

Total Carbohydrates in Sándwich club helps regulate blood sugar levels and prevent insulin spikes.

Complex carbs in Sándwich club help regulate blood sugar levels and reduce the risk of type 2 diabetes.

Total Carbohydrates in Sándwich club helps improve heart health by lowering cholesterol levels.

Fiber-rich carbs from Sándwich club can help lower cholesterol levels and reduce the risk of heart disease and stroke.

Total Carbohydrates in Sándwich club aids weight management by helping you feel full longer.

Fiber-rich carbs from Sándwich club help you feel full longer, promoting healthy weight loss or maintenance.

Total Carbohydrates in Sándwich club enhances brain function and helps improve memory and focus.

Glucose from Sándwich club is the brain's primary source of energy, improving cognitive function, memory, and focus.

Total Carbohydrates in Sándwich club boosts physical performance and provides sustained energy for exercise.

Carbohydrates from Sándwich club provide sustained energy for physical activity, boosting athletic performance during both short bursts and endurance exercises.

Total Carbohydrates in Sándwich club promotes gut health by feeding beneficial gut bacteria.

Fiber in Sándwich club serves as food for beneficial gut bacteria, contributing to a balanced gut microbiome.

Total Carbohydrates in Sándwich club improves skin health by supporting hydration and protecting against skin conditions.

Healthy carbs from Sándwich club support skin hydration and protect against skin conditions, promoting healthy skin.

Total Carbohydrates in Sándwich club helps maintain healthy blood pressure and reduces hypertension risk.

Foods rich in potassium and fiber, such as those in Sándwich club, help regulate blood pressure and reduce hypertension risk.

Protein in Sándwich club supports building and repairing tissues.

Builds and repairs tissues in Sándwich club is essential for the growth and repair of tissues in the body, including muscles, skin, and organs.

Protein in Sándwich club supports immune function.

Supports immune function in Sándwich club is crucial for the production of antibodies that help protect the body against infections and diseases.

Protein in Sándwich club helps regulate enzymes and hormones.

Regulates enzymes and hormones in Sándwich club is involved in the production of enzymes and hormones that regulate metabolism, digestion, and other vital bodily functions.

Protein in Sándwich club provides energy.

Provides energy in Sándwich club can be broken down to provide energy for the body in the absence of carbohydrates and fats.

Protein in Sándwich club supports muscle growth and strength.

Supports muscle growth and strength in Sándwich club is vital for building and maintaining muscle mass, especially important for athletes and those engaging in strength training.

Protein in Sándwich club helps in weight management.

Helps in weight management in Sándwich club promotes satiety, reducing hunger and helping with portion control, making it easier to manage weight.

Protein in Sándwich club aids in the production of hemoglobin.

Aids in the production of hemoglobin in Sándwich club is a key component in the creation of hemoglobin, the molecule responsible for transporting oxygen in the blood.

Protein in Sándwich club improves skin, hair, and nails.

Improves skin, hair, and nails in Sándwich club is essential for the health and growth of hair, skin, and nails.

Protein in Sándwich club regulates blood sugar levels.

Regulates blood sugar levels in Sándwich club helps regulate blood sugar levels by slowing down the absorption of glucose, which can help manage diabetes.

Vitamin A in Sándwich club supports eye health.

Vitamin A in Sándwich club is essential for maintaining good vision and preventing night blindness by supporting the function of the retina.

Vitamin A in Sándwich club boosts immune function.

Vitamin A in Sándwich club helps strengthen the immune system by promoting the production of white blood cells, which fight infections.

Vitamin A in Sándwich club promotes healthy skin.

Vitamin A in Sándwich club supports skin health by enhancing cell production and repair, preventing dryness, and reducing the risk of acne.

Vitamin A in Sándwich club enhances reproductive health.

Vitamin A in Sándwich club plays a role in maintaining healthy reproduction systems in both men and women.

Vitamin A in Sándwich club reduces the risk of certain cancers.

Vitamin A in Sándwich club helps protect cells from damage caused by free radicals, potentially lowering the risk of certain cancers.

Vitamin A in Sándwich club promotes healthy development during pregnancy.

Vitamin A in Sándwich club is crucial for the healthy growth and development of the fetus, particularly for organ formation and the immune system.

Vitamin A in Sándwich club maintains healthy mucous membranes.

Vitamin A in Sándwich club helps keep mucous membranes in the respiratory, digestive, and urinary tracts healthy, reducing infection risks.

Vitamin A in Sándwich club improves wound healing.

Vitamin A in Sándwich club promotes faster recovery by supporting the repair and regeneration of skin tissue.

Vitamin A in Sándwich club may reduce the risk of macular degeneration.

Vitamin A in Sándwich club, especially in its beta-carotene form, is linked to a lower risk of age-related macular degeneration, a leading cause of vision loss.

Vitamin B-6 in Sándwich club supports brain health

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Vitamin B-6 in Sándwich club boosts immune function

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Vitamin B-6 in Sándwich club promotes red blood cell production

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Vitamin B-6 in Sándwich club reduces symptoms of PMS

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Vitamin B-6 in Sándwich club supports heart health

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Vitamin B-6 in Sándwich club aids in protein metabolism

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Vitamin B-6 in Sándwich club improves mood and reduces depression

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Vitamin B-6 in Sándwich club supports healthy pregnancy

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Vitamin B-6 in Sándwich club helps prevent anemia

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Vitamin B-6 in Sándwich club reduces nausea during pregnancy

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Folate in Sándwich club supports DNA synthesis.

Vitamin B9 in Sándwich club is crucial for the synthesis and repair of DNA, which is important for cell growth and division.

Folate in Sándwich club promotes healthy fetal development.

Adequate Promotes Healthy Fetal Development in Sándwich club intake during pregnancy is essential for preventing birth defects, particularly neural tube defects like spina bifida.

Folate in Sándwich club helps prevent anemia.

Folate in Sándwich club helps in the production of red blood cells, reducing the risk of folate-deficiency anemia.

Folate in Sándwich club supports heart health.

Vitamin B9 in Sándwich club helps lower homocysteine levels, which is linked to a reduced risk of heart disease and stroke.

Folate in Sándwich club improves brain function.

Folate in Sándwich club plays a key role in cognitive function and helps reduce the risk of mental decline and disorders such as depression.

Folate in Sándwich club boosts immune function.

Adequate Boosts Immune Function in Sándwich club supports immune function by helping in the production of white blood cells.

Folate in Sándwich club promotes healthy skin and hair.

Vitamin B9 in Sándwich club aids in the repair and regeneration of cells, contributing to healthy skin and hair growth.

Folate in Sándwich club regulates mood and mental health.

Folate in Sándwich club helps in the production of neurotransmitters like serotonin, which can improve mood and reduce the risk of depression.

Folate in Sándwich club supports digestive health.

Folate in Sándwich club promotes the health of the digestive system by aiding in the production of digestive enzymes and the maintenance of a healthy gut lining.

Vitamin B-12 in Sándwich club supports red blood cell production

Vitamin B12 in Sándwich club plays a critical role in the formation of red blood cells, helping to prevent anemia.

Vitamin B-12 in Sándwich club boosts energy levels

Vitamin B12 in Sándwich club aids in converting food into energy, reducing fatigue and boosting overall energy.

Vitamin B-12 in Sándwich club promotes brain health

Vitamin B12 in Sándwich club supports the nervous system and helps maintain healthy brain function, improving memory and concentration.

Vitamin B-12 in Sándwich club aids in DNA synthesis

Vitamin B12 in Sándwich club is essential for the synthesis of DNA and RNA, the genetic material in all cells.

Vitamin B-12 in Sándwich club improves mood and mental health

Vitamin B12 in Sándwich club helps in the production of neurotransmitters like serotonin, which regulate mood.

Vitamin B-12 in Sándwich club maintains healthy skin, hair, and nails

Vitamin B12 in Sándwich club contributes to the production of cells, promoting healthier skin, hair, and nails.

Vitamin B-12 in Sándwich club prevents birth defects

Vitamin B12 in Sándwich club during pregnancy supports the development of the fetal nervous system and reduces the risk of birth defects.

Vitamin B-12 in Sándwich club reduces risk of macular degeneration

Vitamin B12 in Sándwich club lowers homocysteine levels, reducing the risk of age-related macular degeneration.

Vitamin B-12 in Sándwich club supports cardiovascular health

Vitamin B12 in Sándwich club helps regulate homocysteine levels, which may reduce the risk of heart disease.

Calcium in Sándwich club supports bone health.

Calcium in Sándwich club is essential for the development and maintenance of strong bones and teeth. It helps prevent bone loss and reduces the risk of osteoporosis.

Calcium in Sándwich club supports muscle function.

Calcium in Sándwich club plays a vital role in muscle contraction. Adequate calcium levels help prevent muscle cramps and improve muscle function during physical activity.

Calcium in Sándwich club supports nerve transmission.

Calcium in Sándwich club is involved in the transmission of nerve impulses, which are necessary for brain function and communication between cells.

Calcium in Sándwich club supports blood clotting.

Calcium in Sándwich club is essential for blood clotting, helping to prevent excessive bleeding when injuries occur.

Calcium in Sándwich club supports hormonal secretion.

Calcium in Sándwich club regulates the secretion of hormones and enzymes that are necessary for various bodily functions.

Calcium in Sándwich club supports weight management.

Calcium in Sándwich club may help with fat breakdown and prevent the storage of fat in the body, potentially supporting weight management.

Calcium in Sándwich club supports dental health.

Calcium in Sándwich club strengthens teeth and helps prevent tooth decay by promoting healthy enamel formation.

Calcium in Sándwich club supports blood pressure regulation.

Calcium in Sándwich club, in conjunction with other minerals like magnesium, helps maintain normal blood pressure levels and may reduce the risk of hypertension.

Selenium in Sándwich club supports antioxidant protection.

Antioxidant Protection in Sándwich club helps to protect cells from damage caused by free radicals, supporting overall health and reducing the risk of chronic diseases.

Selenium in Sándwich club supports thyroid function.

Thyroid Function in Sándwich club helps in the production of thyroid hormones, which regulate metabolism, growth, and development.

Selenium in Sándwich club supports immune system health.

Immune System Support in Sándwich club enhances immune function by promoting the production of white blood cells that help defend against infections and diseases.

Selenium in Sándwich club supports cancer prevention.

Cancer Prevention in Sándwich club helps prevent DNA damage and tumor growth, potentially reducing the risk of certain cancers.

Selenium in Sándwich club supports cognitive function.

Cognitive Function in Sándwich club may help improve brain function and reduce cognitive decline, lowering the risk of neurodegenerative diseases like Alzheimer's.

Selenium in Sándwich club supports skin health.

Skin Health in Sándwich club helps protect the skin from UV damage and supports wound healing.

Selenium in Sándwich club supports reproductive health.

Reproductive Health in Sándwich club regulates hormone levels and improves sperm quality, supporting fertility in both men and women.

Selenium in Sándwich club provides anti-inflammatory effects.

Anti-Inflammatory Effects in Sándwich club helps reduce inflammation in the body, potentially preventing chronic diseases.

Sodium, Na in Sándwich club supports fluid balance.

Maintains Fluid Balance in Sándwich club helps regulate the balance of fluids in and out of cells and organs, maintaining hydration levels and preventing dehydration.

Sodium, Na in Sándwich club supports nerve function.

Supports Nerve Function in Sándwich club helps transmit nerve impulses and maintain communication between nerves and muscles.

Sodium, Na in Sándwich club helps regulate blood pressure.

Regulates Blood Pressure in Sándwich club helps balance fluid and electrolyte levels in the body to maintain normal blood pressure levels.

Sodium, Na in Sándwich club supports muscle function.

Aids Muscle Function in Sándwich club helps muscles contract and relax, supporting proper muscle function and preventing cramps or weakness.

Sodium, Na in Sándwich club aids nutrient absorption.

Improves Nutrient Absorption in Sándwich club assists in the absorption of essential nutrients like glucose, amino acids, and other electrolytes across cell membranes.

Sodium, Na in Sándwich club helps balance pH levels.

Balances pH Levels in Sándwich club helps regulate the body`s pH balance, ensuring a stable and healthy internal environment.

Sodium, Na in Sándwich club supports bone health.

Supports Bone Health in Sándwich club helps retain calcium and prevent the loss of bone density over time.

Zinc in Sándwich club boosts immune system

Boosts Immune System in Sándwich club is essential for maintaining a healthy immune system and helps in the production of immune cells that fight infections.

Zinc in Sándwich club promotes wound healing

Promotes Wound Healing in Sándwich club plays a key role in tissue repair and regeneration, speeding up the healing of wounds and injuries.

Zinc in Sándwich club supports growth and development

Supports Growth and Development in Sándwich club is crucial for proper growth and development, particularly during pregnancy, infancy, and childhood.

Zinc in Sándwich club improves skin health

Improves Skin Health in Sándwich club helps in the treatment of acne and other skin conditions by regulating oil production and reducing inflammation.

Zinc in Sándwich club enhances brain function

Enhances Brain Function in Sándwich club is involved in neurotransmitter function and helps support cognitive functions such as memory and learning.

Zinc in Sándwich club regulates hormonal balance

Regulates Hormonal Balance in Sándwich club helps in the regulation of hormones, particularly insulin, thyroid hormones, and sex hormones.

Zinc in Sándwich club supports healthy vision

Supports Healthy Vision in Sándwich club is vital for maintaining good eyesight and may help prevent age-related macular degeneration (AMD).

Zinc in Sándwich club improves digestive health

Improves Digestive Health in Sándwich club supports the proper functioning of digestive enzymes, which helps maintain a healthy digestive system.

Zinc in Sándwich club maintains healthy reproductive function

Maintains Healthy Reproductive Function in Sándwich club plays an important role in fertility and reproduction, particularly in men, by supporting healthy sperm production.

Zinc in Sándwich club reduces inflammation

Reduces Inflammation in Sándwich club has anti-inflammatory properties and can help reduce chronic inflammation in the body, promoting overall health.

How to burn 557 calories?

The amount of exercise required to burn off 6 inch Sándwich club

Set Your Weight

0 steps

Average 2.3 ft stride

0 mins walk

5 km/hr or 3 mph

0 mins run

9 km/hr or 6 mph

0 mins cycling

General, no slope

The information provided is calculated based on the average height and the weight provided by you. Actual nutritional needs and results can vary depending on your specific height, weight, age, gender, and activity level. Always consult with a certified professionals or healthcare provider for dietary and exercise advice.

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