How much smoked salmon goes into a sandwich?....

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Hi,
So im counting calleries...
I dont have scales atm so how am i s'posed to know how much smoked salmon i have put into my sandwich (etc)?? How much is 100g?? I have no consept of this! Same goes for everything, lettuce, onions... everything!! My calleries cant possibly be accurate as i don't know how much of anything im using, im just making random guesses!! Does anyone have a way for measuring or judging the weights that might be abit more accurate??
Please help!!

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