Recipes · American · Burgers and Sandwiches
Peanut Butter and Jelly Sandwich
One serving has 411 kcal and 13 g protein, and at least a fifth of a woman's daily need of manganese (49%), niacin (49%), thiamin (32%), selenium (28%), copper (26%) and phosphorus (25%). Ready in 5 minutes.
- Preparation: 5 min
- Makes: 1 serving (115 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free
- Contains: gluten, peanut
Ingredients
- 60 g Bread, white
- 30 g Peanut butter
- 25 g Jam
Method
- Lay out the two slices of bread.
- Spread the peanut butter evenly over one slice, right to the edges.
- Spread the jam over the other slice.
- Press the two slices together, peanut butter side to jam side, and cut in half or into triangles to serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 411 kcal | 19% |
| Carbohydrates | 53.4 g | |
| Water | 29.4 mL | |
| Fiber | 3.1 g | 10% |
| Protein | 12.5 g | 26% |
| Tryptophan | 0 g | |
| Threonine | 0.01 g | |
| Isoleucine | 0 g | |
| Leucine | 0.01 g | |
| Lysine | 0.01 g | |
| Methionine | 0 g | |
| Cystine | 0 g | |
| Phenylalanine | 0.01 g | |
| Tyrosine | 0.01 g | |
| Valine | 0.01 g | |
| Histidine | 0 g | |
| Fat | 17.5 g | |
| Monounsaturated | 8.1 g | |
| Polyunsaturated | 4.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0 g | |
| Saturated | 3.5 g | |
| Trans-Fats | 0.04 g | |
| Cholesterol | 0 mg | |
| Calcium | 146 mg | 15% |
| Copper | 0.23 mg | 26% |
| Iron | 2.7 mg | 15% |
| Magnesium | 67.8 mg | 22% |
| Manganese | 0.89 mg | 49% |
| Phosphorus | 174 mg | 25% |
| Potassium | 259 mg | 6% |
| Selenium | 15.7 µg | 28% |
| Sodium | 423 mg | |
| Zinc | 1.3 mg | 16% |
| Thiamin (vitamin B1) | 0.35 mg | 32% |
| Riboflavin (vitamin B2) | 0.22 mg | 20% |
| Niacin (vitamin B3) | 6.9 mg | 49% |
| Pantothenic acid (vitamin B5) | 0.67 mg | 13% |
| Pyridoxine (vitamin B6) | 0.19 mg | 15% |
| Folate (vitamin B9) | 28.6 µg | 7% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 2.5 mg | 1% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 2.2 mg | 3% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.8 mg | 18% |
| Vitamin K | 0 µg | 0% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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