Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "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.
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15 1/2 ounces (439g) red kidney beans |
15 1/2 ounces (317g) black beans |
1 (98g) cooked chicken breasts |
3 cups (711g) water |
14 1/2 ounces (411g) Mexican-style stewed tomatoes |
10 ounces (312g) frozen whole kernel corn |
1 cup (128g) carrots |
1 cup (160g) onions |
4 ounces (114g) green chilies |
2 tablespoons (12g) beef bouillon granules |
1 teaspoon (3g) chili powder |
2 (6g) garlic cloves |
1/3 cup (42g) flour |
1/4 cup (31g) yellow cornmeal |
1 teaspoon (5g) baking powder |
1 dash (0g) salt |
1 dash (0g) pepper |
1 (33g) egg whites |
2 tablespoons (31g) milk |
1 tablespoon (14g) oil |
Total | 1 serving | |
| Alanine (g) | 1.6 | 1.2 | 1.7 | n/a | n/a | 0.9 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.1 | 0.2 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 6 | 2 |
| Alcohol (g) | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 2.4 | 1.7 | 1.8 | n/a | n/a | 0.4 | 0.1 | 0.2 | 0.1 | n/a | 0.0 | 0.0 | 0.2 | 0.1 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 7 | 2 |
| Ash (g) | 4.8 | 3.6 | 1.0 | 0.7 | 5.7 | 1.5 | 1.2 | 0.6 | 0.7 | 5.8 | 0.3 | 0.1 | 0.2 | 0.3 | 3.3 | 0.4 | 0.0 | 0.2 | 0.2 | 0.0 | 31 | 8 |
| Aspartic acid (g) | 4.6 | 3.4 | 2.6 | n/a | n/a | 0.7 | 0.2 | 0.1 | 0.3 | n/a | 0.0 | 0.0 | 0.2 | 0.2 | n/a | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 13 | 3 |
| Caffeine (mg) | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Calcium (mg) | 123.0 | 85.7 | 13.7 | 21.3 | 82.2 | 12.5 | 42.2 | 36.8 | 20.6 | 7.2 | 8.9 | 10.9 | 6.2 | 1.8 | 338.7 | 0.1 | 0.4 | 2.3 | 36.3 | 0.0 | 851 | 213 |
| Calories | 558.1 | 418.9 | 193.1 | 0.0 | 61.7 | 274.9 | 52.5 | 64.0 | 45.7 | 28.6 | 7.6 | 8.9 | 151.5 | 110.4 | 2.3 | 0.0 | 0.3 | 17.2 | 19.5 | 120.2 | 2,135 | 534 |
| Calories (kj) | 2,337.9 | 1,751.9 | 807.5 | 0.0 | 259.0 | 1,152.8 | 221.4 | 265.6 | 190.9 | 119.5 | 31.8 | 37.4 | 633.9 | 462.1 | 9.8 | 0.0 | 1.1 | 71.3 | 81.7 | 503.1 | 8,939 | 2,235 |
| Carbohydrates (g) | 100.2 | 75.3 | 0.0 | 0.0 | 14.9 | 65.0 | 12.3 | 14.9 | 10.8 | 2.8 | 1.3 | 2.0 | 31.8 | 23.5 | 1.1 | 0.0 | 0.1 | 0.2 | 1.4 | 0.0 | 358 | 89 |
| Cholesterol (mg) | 0.0 | 0.0 | 82.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4.3 | 0.0 | 88 | 22 |
| Copper (mg) | 1.1 | 0.7 | 0.0 | 0.1 | 0.4 | 0.1 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Cystine (g) | 0.4 | 0.3 | 0.4 | n/a | n/a | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 2 | 0 |
| Dietary Fiber (g) | 32.5 | 27.6 | 0.0 | 0.0 | n/a | 7.5 | 3.6 | 2.7 | 1.7 | 0.0 | 0.9 | 0.1 | 1.1 | 2.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 80 | 20 |
| Folate (mcg) | 571.3 | 472.9 | 3.9 | 0.0 | 37.0 | 112.5 | 24.3 | 30.4 | 26.3 | 3.8 | 0.8 | 0.2 | 76.2 | 7.6 | 0.0 | 0.0 | 0.0 | 1.3 | 1.5 | 0.0 | 1,370 | 343 |
| Folate, DFE (mcg) | 571.3 | 472.9 | 3.9 | 0.0 | 37.0 | 112.5 | 24.3 | 30.4 | 26.3 | 3.8 | 0.8 | 0.2 | 121.1 | 7.6 | 0.0 | 0.0 | 0.0 | 1.3 | 1.5 | 0.0 | 1,415 | 354 |
| Folate, food (mcg) | 571.3 | 472.9 | 3.9 | 0.0 | 37.0 | 112.5 | 24.3 | 30.4 | 26.3 | 3.8 | 0.8 | 0.2 | 12.1 | 7.6 | 0.0 | 0.0 | 0.0 | 1.3 | 1.5 | 0.0 | 1,306 | 326 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 64.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 64 | 16 |
| Fructose | n/a | n/a | n/a | n/a | n/a | n/a | 0.7 | 2.1 | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 3 | 1 |
| Galactose | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | n/a | n/a | n/a | 0.8 | 3.2 | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.1 | n/a | n/a | 4 | 1 |
| Glutamic acid (g) | 5.8 | 4.3 | 4.3 | n/a | n/a | 1.9 | 0.5 | 0.4 | 0.3 | n/a | 0.0 | 0.0 | 1.4 | 0.5 | n/a | 0.0 | 0.0 | 0.5 | 0.2 | 0.0 | 20 | 5 |
| Glycine (g) | 1.5 | 1.1 | 1.7 | n/a | n/a | 0.4 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.2 | 0.1 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 5 | 1 |
| Histidine (g) | 1.1 | 0.8 | 0.9 | n/a | n/a | 0.3 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 3 | 1 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 12.9 | 6.7 | 1.0 | 0.0 | 1.1 | 1.3 | 0.4 | 0.3 | 1.4 | 0.1 | 0.5 | 0.1 | 1.9 | 1.1 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 29 | 7 |
| Isoleucine (g) | 1.7 | 1.2 | 1.5 | n/a | n/a | 0.4 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 6 | 1 |
| Lactose | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Leucine (g) | 3.0 | 2.2 | 2.2 | n/a | n/a | 1.0 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.3 | 0.3 | n/a | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 10 | 2 |
| Lysine (g) | 2.6 | 1.9 | 2.4 | n/a | n/a | 0.4 | 0.1 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 8 | 2 |
| Magnesium (mg) | 197.8 | 222.2 | 26.5 | 7.1 | 45.2 | 56.2 | 15.4 | 16.0 | 28.6 | 6.1 | 4.0 | 1.5 | 9.2 | 38.7 | 1.8 | 0.0 | 0.2 | 3.6 | 4.0 | 0.0 | 684 | 171 |
| Maltose | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Manganese (mg) | 2.1 | 1.4 | 0.0 | 0.0 | 0.5 | 0.4 | 0.2 | 0.2 | 0.3 | 0.1 | 0.0 | 0.1 | 0.3 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 6 | 1 |
| Methionine (g) | 0.6 | 0.4 | 0.8 | n/a | n/a | 0.2 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 2 | 1 |
| Monounsaturated Fat (g) | 0.2 | 0.1 | 3.0 | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 0.4 | 0.1 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 3.8 | 9 | 2 |
| Niacin (mg) | 2.5 | 1.6 | 12.5 | 0.0 | 2.6 | 5.4 | 1.3 | 0.2 | 1.1 | 0.5 | 0.3 | 0.0 | 2.5 | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 32 | 8 |
| Pantothenic acid (mg) | 1.0 | 0.8 | 0.9 | 0.0 | 0.6 | 0.9 | 0.3 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 5 | 1 |
| Phenylalanine (g) | 2.1 | 1.5 | 1.1 | n/a | n/a | 0.4 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.2 | 0.1 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 6 | 1 |
| Phosphorus (mg) | 624.0 | 444.3 | 209.7 | 0.0 | 57.6 | 215.6 | 44.8 | 46.4 | 52.6 | 38.4 | 8.1 | 9.2 | 45.0 | 73.5 | 456.2 | 0.0 | 0.2 | 5.0 | 28.4 | 0.0 | 2,359 | 590 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 24.0 | n/a | n/a | 2.2 | n/a | n/a | n/a | n/a | 0.0 | 0.1 | n/a | 0.0 | 131.6 | 158 | 39 |
| Polyunsaturated Fat (g) | 1.2 | 0.7 | 1.6 | 0.0 | 0.1 | 1.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.2 | 0.0 | 0.2 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 7.4 | 14 | 3 |
| Potassium (mg) | 1,771.0 | 1,126.7 | 240.1 | 7.1 | 439.9 | 656.0 | 409.6 | 233.6 | 388.6 | 53.5 | 52.7 | 24.1 | 44.5 | 87.5 | 0.2 | 0.0 | 1.3 | 53.8 | 46.1 | 0.0 | 5,636 | 1,409 |
| Proline (g) | 1.6 | 1.2 | 1.3 | n/a | n/a | 0.9 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.5 | 0.2 | n/a | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 6 | 2 |
| Protein (g) | 38.1 | 28.1 | 29.2 | 0.0 | 2.8 | 9.4 | 1.2 | 1.8 | 2.3 | 1.9 | 0.4 | 0.4 | 4.3 | 2.5 | 0.0 | 0.0 | 0.0 | 3.6 | 1.0 | 0.0 | 127 | 32 |
| Retinol (mcg) | 0.0 | 0.0 | 27.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 9.5 | 0.0 | 37 | 9 |
| Riboflavin (mg) | 0.3 | 0.2 | 0.1 | 0.0 | 0.1 | 0.2 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 2 | 0 |
| Saturated Fat (g) | 0.3 | 0.4 | 2.1 | 0.0 | 0.0 | 0.4 | 0.0 | 0.1 | 0.0 | 0.5 | 0.1 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 1.8 | 7 | 2 |
| Selenium (mcg) | 5.3 | 3.8 | 24.2 | 0.0 | 1.6 | 2.2 | 0.1 | 0.8 | 0.6 | 3.3 | 0.6 | 0.9 | 14.1 | 4.7 | 0.0 | 0.0 | 0.0 | 6.6 | 0.6 | 0.0 | 69 | 17 |
| Serine (g) | 2.1 | 1.5 | 1.0 | n/a | n/a | 0.4 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.2 | 0.1 | n/a | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 6 | 1 |
| Sodium (mg) | 8.8 | 3.2 | 69.6 | 21.3 | 1,648.5 | 9.4 | 88.3 | 6.4 | 8.0 | 2,037.8 | 44.3 | 1.0 | 0.8 | 10.7 | 363.1 | 155.0 | 0.0 | 54.8 | 14.9 | 0.0 | 4,546 | 1,136 |
| Starch | n/a | n/a | n/a | n/a | n/a | n/a | 1.8 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 2 | 0 |
| Sucrose | n/a | n/a | n/a | n/a | n/a | n/a | 4.6 | 1.6 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 6 | 2 |
| Sugar (g) | 1.4 | n/a | 0.0 | 0.0 | n/a | n/a | 6.1 | 6.8 | 5.8 | 2.0 | 0.2 | 0.1 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 23 | 6 |
| Theobromine (mg) | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.7 | 0.8 | 0.1 | 0.0 | 0.1 | 0.3 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Threonine (g) | 1.6 | 1.2 | 1.2 | n/a | n/a | 0.4 | 0.2 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 5 | 1 |
| Tocopherol, alpha (mg) | 0.1 | n/a | 0.3 | 0.0 | n/a | n/a | 0.8 | 0.0 | 0.8 | 0.3 | 1.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1.9 | 5 | 1 |
| Tocopherol, beta | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, delta | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Tocopherol, gamma | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | n/a | 0.2 | 0.6 | n/a | n/a | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Total Fat (g) | 2.2 | 1.7 | 7.6 | 0.0 | 0.3 | 2.4 | 0.3 | 0.2 | 0.2 | 1.1 | 0.4 | 0.0 | 0.4 | 1.1 | 0.0 | 0.0 | 0.0 | 0.1 | 1.1 | 13.6 | 33 | 8 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0 | 0 |
| Tryptophan (g) | 0.5 | 0.3 | 0.3 | n/a | n/a | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Tyrosine (g) | 1.1 | 0.8 | 1.0 | n/a | n/a | 0.4 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 4 | 1 |
| Valine (g) | 2.0 | 1.5 | 1.4 | n/a | n/a | 0.5 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.2 | 0.1 | n/a | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 6 | 2 |
| Vitamin A, IU (IU) | 0.0 | 19.0 | 91.1 | 0.0 | 1,603.3 | 0.0 | 21,383.7 | 3.2 | 1,347.4 | 0.0 | 800.6 | 0.5 | 0.0 | 65.3 | 0.0 | 0.0 | 0.5 | 0.0 | 42.1 | 0.0 | 25,357 | 6,339 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 27.4 | 0.0 | 82.2 | 0.0 | 1,068.8 | 0.0 | 67.4 | 0.0 | 40.0 | 0.0 | 0.0 | 3.4 | 0.0 | 0.0 | 0.0 | 0.0 | 10.1 | 0.0 | 1,299 | 325 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 1 | 0 |
| Vitamin B-6 (mg) | 0.5 | 0.2 | 0.5 | 0.0 | 0.4 | 0.6 | 0.2 | 0.2 | 0.3 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 1 |
| Vitamin C (mg) | 5.3 | 0.0 | 0.0 | 0.0 | 25.5 | 20.0 | 7.6 | 11.8 | 277.1 | 0.0 | 0.0 | 1.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 350 | 87 |
| Vitamin D (IU) | 0.0 | 0.0 | 4.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 5 | 1 |
| Water (g) | 294.2 | 208.6 | 61.2 | 710.3 | 387.4 | 234.1 | 113.0 | 142.6 | 100.3 | 0.4 | 0.3 | 3.5 | 5.0 | 3.1 | 0.2 | 0.0 | 0.0 | 28.9 | 26.7 | 0.0 | 2,320 | 580 |
| Zinc (mg) | 4.7 | 3.6 | 1.0 | 0.0 | 0.5 | 1.2 | 0.3 | 0.3 | 0.3 | 0.0 | 0.1 | 0.1 | 0.3 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 13 | 3 |
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