Peanut Butter and Banana Sandwich

It seems like a healthy meal, but peanut butter, bread and bananas contain significantly higher amounts of Carbohydrates, Sodium and Sugar. I had one about two hours ago and I still feel full from it. It was under 500 Calories. Worth mentioning.

Nutrition Data

Name	Calories	Carbs	Sodium	Sugar
Peanut Butter	188	6g	5mg	3g
Bread	180	12g	132mg	2g
Banana	105	27g	1mg	14g
Total	473	45g	138mg	19g

My current weight is maintained by an estimated daily intake near 3000 calories, Seems a bit high, but because I have no way of accurately calculating the burn rate, I would need to pay strict attention to my intake over an extended period of time for which I have no patience.

Overlooking the other nutrition details like carbohydrates, sodium and sugar can be troublesome in the long-term.

Sources:
Self/Nutrition Data: Banana, whole, medium. http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1846/2
Self/Nutrition Data: Bread, Whole Wheat, commercially prepared. http://nutritiondata.self.com/facts/baked-products/4876/2
Self/Nutrition Data: Peanut Butter, smooth style, without salt. http://nutritiondata.self.com/facts/legumes-and-legume-products/4453/2