Mixed meal with salad, sandwich, fries, and cookie calories & nutrition

One serving of Mixed meal with salad, sandwich, fries, and cookie is about 694 kcal (35% of a 2,000-kcal diet). Macros per serving: fat 34 g, carbs 87 g, protein 12 g. Key ingredients: Whole wheat bread, Oatmeal cookie, French fries.

Ingredients

Ingredient	Amount	kcal	Fat	Carb	Protein
Whole wheat bread	60 g	150	2	28	6
Oatmeal cookie	40 g	180	9	23	2
French fries	80 g	240	12	30	3
Lettuce	50 g	8	0.1	1.5	0.5
Tomato	40 g	7	0.1	1.5	0.3
Cucumber	30 g	5	0.1	1	0.2
Mixed greens (red lettuce)	20 g	4	0.1	0.7	0.3
Salad dressing (oil-based)	15 ml	100	11	1	0

Macronutrients (Fat, Carbs, Protein) are shown in grams (g).

Ingredient links

Whole wheat bread · Oatmeal cookie · French fries · Lettuce · Tomato · Cucumber · Mixed greens (red lettuce) · Salad dressing (oil-based)

Deeper insights

• Macro split: fat 45%, carbs 50%, protein 5%
• Energy density: 207 kcal/100 g (medium)
• Top calorie contributors: French fries, Oatmeal cookie, Whole wheat bread

Burning these calories

• Jogging: ~85 min
• Cycling: ~87 min
• Walking: ~170 min

* Assumes a 70 kg person, moderate pace.

Daily macro share

• Fat: 49% of daily intake
• Carb: 43% of daily intake
• Protein: 12% of daily intake

* Reference intake (protein-forward): fat 70 g, carbs 200 g, protein 100 g.

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