Crunchy Healthy Sandwich

1. Shred all the vegetables.

2. Mix with yogurt and seasoning.

3. Apply yogurt on the bread slices.

4. Place lettuce leaf and then the filling.

5. Mix plum puree and little tomato sauce and serve along with the sandwich.

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Nutrient	Quantity
Total fats	11.3267 g
Protein	45.307 g
Carbohydrates	334.9462 g
Energy	1473.4296 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.2065 g
Water	4473.9788 g
Aspartic acid	8.0586 g
Calcium, Ca	1123.5264 mg
Lutein + zeaxanthin	10571.4762 g
Fiber, total dietary	99.5246 g
Carotene, beta	224009.4605 g
Niacin	38.794 mg
Vitamin A, RAE	22475.6853 g
Arginine	2.864 g
Riboflavin	1.989 mg
Tocopherol, beta	0.4794 mg
Glutamic acid	19.2953 g
Sodium, Na	1889.758 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0862 g
Total lipid (fat)	11.3267 g
Manganese, Mn	6.4035 mg
Fructose	45.1438 g
Proline	1.8168 g
Fatty acids, total saturated 16:0	1.503 g
Fatty acids, total saturated 8:0	0.0064 g
Sucrose	91.904 g
Choline, total	385.1797 mg
Sugars, total	181.6637 g
Serine	2.0405 g
Fatty acids, total saturated 10:0	0.0142 g
Fatty acids, total saturated 18:0	0.2812 g
Vitamin B-6	5.4032 mg
Selenium, Se	3.4459 g
Ash	36.6693 g
Vitamin D	0.3062 IU
Fatty acids, total saturated 18:1 undifferentiated	1.0992 g
Pantothenic acid	9.1779 mg
Phenylalanine	2.2452 g
Copper, Cu	2.4974 mg
Betaine	12.5759 mg
Thiamin	2.5728 mg
Retinol	4.1344 g
Methionine	0.6753 g
Iron, Fe	14.9303 mg
Carbohydrate, by difference	334.9462 g
Phosphorus, P	1478.0588 mg
Folate, total	890.2944 g
Tocopherol, gamma	2.9285 mg
Fatty acids, total saturated 4:0	0.0147 g
Lycopene	57503.4111 g
Alanine	3.5712 g
Cholesterol	1.9906 mg
Valine	2.2648 g
Fatty acids, total saturated 18:2 undifferentiated	4.7739 g
Glycine	1.6838 g
Carotene, alpha	91267.4219 g
Glucose (dextrose)	43.4151 g
Fatty acids, total saturated 14:0	0.0525 g
Zinc, Zn	10.2362 mg
Isoleucine	2.4404 g
Fatty acids, total saturated 12:0	0.017 g
Fatty acids, total polyunsaturated	4.9804 g
Leucine	3.2929 g
Tocotrienol, alpha	0.4974 mg
Vitamin A, IU	449436.0553 IU
Folate, DFE	890.2944 g
Tryptophan	0.4572 g
Vitamin C, total ascorbic acid	461.0286 mg
Phytosterols	156.3718 mg
Galactose	0.0081 g
Fatty acids, total saturated 6:0	0.0101 g
Starch	36.608 g
Tyrosine	1.4597 g
Vitamin B-12	0.0567 g
Vitamin K (phylloquinone)	618.9414 g
Fatty acids, total saturated	1.921 g
Histidine	1.3667 g
Fatty acids, total monounsaturated	1.1974 g
Threonine	5.5544 g
Folate, food	890.2944 g
Vitamin D (D2 + D3)	0.0153 g
Cryptoxanthin, beta	1.38 g
Vitamin D3 (cholecalciferol)	0.0153 g
Vitamin E (alpha-tocopherol)	29.1542 mg
Magnesium, Mg	568.3846 mg
Lysine	3.29 g
Potassium, K	13733.0872 mg
Cystine	2.3396 g
Fluoride, F	135.1368 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Yogurt	1 tablespoon	9.3406	0.7136	0.4977
Salt	0	0	0	0
Red capsicum	20	0	0	0
Carrot	20	1049.6	245.248	6.144
Tomato	10	402.099	86.8981	4.4678
Tomato Sauce	20	0	0	0
Pepper	0	0	0	0
Basil	3 g	0.69	0.0795	0.0192
lettuce	6 leaves	11.7	2.007	0.198
wheat bread	2 slices	0	0	0
pimiento	20	0	0	0
plum puree	25	0	0	0