Nutritional information for the following ingredients is not included. Normally this is because the ingredient is unknown, the measurement is imprecise e.g. “to taste”, or the ingredient is optional).
1 x vine-ripe tomato thinly sliced
    A few blades fresh chive snipped or possibly minced
4 slc whole-grain bread
8 x thin slices baked ham
1 sm McIntosh apple thinly sliced
4 slc crusty white bread
2 x handfuls baby spinach leaves
    (from bulk bin of produce department)
    (reserve the remainder of a small can for a salad topper later in the week)
    Coarse salt to taste
    Freshly-grnd black pepper to taste
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
Amount Per Serving
4 servings in recipe 		butter
28.25g 		pumpernickel bread
32.0g 		havarti
37.8g 		blades
0.0g 		cheddar
37.8g 		ham
0.0g 		gruyere
37.8g 		artichoke hearts
24.0g 		salt
0.0g 		Total Per Serving Total for Recipe
Protein (g) 0.24 2.78 8.78 n/a 9.41 n/a 11.27 0.69 n/a 33.18 132.72
Total Fat (g) 22.91 0.99 11.22 n/a 12.53 n/a 12.22 0.08 n/a 59.96 239.84
Carbohydrates (g) 0.02 15.2 1.05 n/a 0.48 n/a 0.14 2.87 n/a 19.76 79.04
Ash (g) 0.6 0.83 n/a n/a 1.49 n/a 1.63 0.18 n/a 4.72 18.88
Calories (kcal) 202.553 80.0 140.238 n/a 152.334 n/a 156.114 12.72 n/a 743.959 2975.836
Starch (g) n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0
Sucrose (g) n/a n/a n/a n/a 0.09 n/a n/a 0.18 n/a 0.27 1.08
Glucose (dextrose) (g) n/a n/a n/a n/a n/a n/a n/a 0.06 n/a 0.06 0.24
Fructose (g) n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0
Lactose (g) n/a n/a n/a n/a 0.09 n/a n/a 0.0 n/a 0.09 0.36
Maltose (g) n/a n/a n/a n/a 0.06 n/a n/a 0.0 n/a 0.06 0.24
Alcohol (g) 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0.0 0.0
Water (g) 4.48 12.13 15.54 n/a 13.89 n/a 12.55 20.18 n/a 78.77 315.08
Caffeine (mg) 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0.0 0.0
Theobromine (mg) 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0.0 0.0
Sugars (g) 0.02 0.17 0.19 n/a 0.2 n/a 0.14 0.24 n/a 0.95 3.8
Galactose (g) n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0
Dietary Fiber (g) 0.0 2.1 0.0 n/a 0.0 n/a 0.0 2.1 n/a 4.1 16.4
Calcium (mg) 6.78 21.76 254.772 n/a 272.538 n/a 382.158 5.04 n/a 943.048 3772.192
Iron (mg) 0.01 0.92 0.16 n/a 0.26 n/a 0.06 0.15 n/a 1.55 6.2
Magnesium (mg) 0.565 17.28 9.072 n/a 10.584 n/a 13.608 10.08 n/a 61.189 244.756
Phosphorus (mg) 6.78 56.96 170.478 n/a 193.536 n/a 228.69 17.52 n/a 673.964 2695.856
Potassium (mg) 6.78 66.56 51.408 n/a 37.044 n/a 30.618 68.64 n/a 261.05 1044.2
Sodium (mg) 162.72 214.72 211.68 n/a 234.738 n/a 127.008 14.4 n/a 965.266 3861.064
Zinc (mg) 0.03 0.47 0.98 n/a 1.18 n/a 1.47 0.1 n/a 4.23 16.92
Copper (mg) 0.0 0.093 0.008 n/a 0.011 n/a 0.011 0.031 n/a 0.154 0.616
Manganese (mg) 0.0 0.419 n/a n/a 0.004 n/a 0.008 0.055 n/a 0.486 1.944
Selenium (mcg) 0.3 7.8 5.5 n/a 5.3 n/a 5.5 0.0 n/a 24.4 97.6
Vitamin A, IU (IU) 705.968 0.0 n/a n/a 378.756 n/a 358.344 3.12 n/a 1446.188 5784.752
Retinol (mcg) 189.558 0.0 108.108 n/a 97.524 n/a 101.304 0.0 n/a 496.494 1985.976
Vitamin A, RAE (mcg_RAE) 193.23 0.0 110.376 n/a 100.17 n/a 102.438 0.24 n/a 506.454 2025.816
Beta Carotene (mcg) 44.635 0.0 28.728 n/a 32.13 n/a 12.474 1.92 n/a 119.887 479.548
Vitamin E (mg) 0.66 0.13 0.1 n/a 0.11 n/a 0.11 0.05 n/a 1.15 4.6
Vitamin D (IU) 15.82 n/a n/a n/a 4.536 n/a n/a n/a n/a 20.356 81.424
Lycopene (mcg) 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0.0 0.0
Lutein + zeaxanthin (mcg) 0.0 14.72 0.0 n/a 0.0 n/a 0.0 111.36 n/a 126.08 504.32
Tocopherol, beta (mg) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Tocopherol, gamma (mg) 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 0.0
Tocopherol, delta (mg) 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 0.0
Vitamin C (mg) 0.0 0.0 0.0 n/a 0.0 n/a 0.0 1.8 n/a 1.8 7.2
Thiamin (mg) 0.003 0.106 0.004 n/a 0.011 n/a 0.023 0.012 n/a 0.158 0.632
Riboflavin (mg) 0.008 0.099 0.132 n/a 0.144 n/a 0.106 0.022 n/a 0.511 2.044
Niacin (mg) 0.011 0.989 0.045 n/a 0.03 n/a 0.042 0.266 n/a 1.384 5.536
Pantothenic acid (mg) 0.031 0.128 n/a n/a 0.155 n/a 0.212 0.058 n/a 0.583 2.332
Vitamin B-6 (mg) 0.0 0.042 0.026 n/a 0.026 n/a 0.03 0.019 n/a 0.144 0.576
Folate (mcg) 0.848 29.76 7.56 n/a 6.804 n/a 3.78 21.36 n/a 70.112 280.448
Vitamin B-12 (mcg) 0.05 0.0 0.48 n/a 0.31 n/a 0.6 0.0 n/a 1.44 5.76
Choline (mg) 5.3 4.7 5.8 n/a 6.2 n/a 5.8 8.3 n/a 36.1 144.4
Folic acid (mcg) 0.0 18.88 0.0 n/a 0.0 n/a 0.0 0.0 n/a 18.88 75.52
Tryptophan (g) 0.003 0.032 n/a n/a 0.121 n/a 0.159 n/a n/a 0.315 1.26
Threonine (g) 0.011 0.086 n/a n/a 0.336 n/a 0.412 n/a n/a 0.846 3.384
Isoleucine (g) 0.014 0.106 n/a n/a 0.586 n/a 0.609 n/a n/a 1.314 5.256
Leucine (g) 0.023 0.192 n/a n/a 0.903 n/a 1.172 n/a n/a 2.29 9.16
Lysine (g) 0.02 0.08 n/a n/a 0.782 n/a 1.024 n/a n/a 1.907 7.628
Methionine (g) 0.006 0.051 n/a n/a 0.246 n/a 0.31 n/a n/a 0.613 2.452
Cystine (g) 0.003 0.061 n/a n/a 0.049 n/a 0.113 n/a n/a 0.226 0.904
Phenylalanine (g) 0.011 0.134 n/a n/a 0.495 n/a 0.658 n/a n/a 1.299 5.196
Tyrosine (g) 0.011 0.077 n/a n/a 0.454 n/a 0.673 n/a n/a 1.215 4.86
Valine (g) 0.017 0.128 n/a n/a 0.627 n/a 0.847 n/a n/a 1.619 6.476
Arginine (g) 0.008 0.115 n/a n/a 0.355 n/a 0.367 n/a n/a 0.846 3.384
Histidine (g) 0.006 0.064 n/a n/a 0.329 n/a 0.423 n/a n/a 0.822 3.288
Alanine (g) 0.008 0.102 n/a n/a 0.265 n/a 0.363 n/a n/a 0.738 2.952
Aspartic acid (g) 0.017 0.154 n/a n/a 0.605 n/a 0.624 n/a n/a 1.399 5.596
Glutamic acid (g) 0.051 0.87 n/a n/a 2.302 n/a 2.26 n/a n/a 5.484 21.936
Glycine (g) 0.006 0.109 n/a n/a 0.163 n/a 0.2 n/a n/a 0.477 1.908
Proline (g) 0.023 0.304 n/a n/a 1.062 n/a 1.463 n/a n/a 2.852 11.408
Serine (g) 0.014 0.134 n/a n/a 0.552 n/a 0.65 n/a n/a 1.351 5.404
Cholesterol (mg) 60.738 0.0 35.532 n/a 39.69 n/a 41.58 0.0 n/a 177.54 710.16
Trans Fat (g) n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Saturated Fat (g) 14.512 0.141 7.091 n/a 7.972 n/a 7.148 0.019 n/a 36.883 147.532
Phytosterols (mg) n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Monounsaturated Fat (g) 5.938 0.298 3.251 n/a 3.549 n/a 3.795 0.002 n/a 16.833 67.332
Polyunsaturated (g) 0.859 0.397 0.295 n/a 0.355 n/a 0.654 0.034 n/a 2.593 10.372