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.
2 large (144g) carrots |
2 (426g) potatoes |
1/2 (55g) onions |
1 tablespoon (14g) olive oil |
1/2 teaspoon (3g) salt |
1/4 teaspoon (1g) black pepper |
1/2 cup (80g) onions |
4 ounces (114g) kale |
1 lb (454g) ground turkey |
1/2 cup (54g) breadcrumbs |
1 (3g) garlic cloves |
1/4 teaspoon (0g) poultry seasoning |
1 tablespoon (5g) parmesan cheese |
1 (50g) eggs |
1/4 teaspoon (2g) salt |
1/4 teaspoon (1g) black pepper |
2 (0g) bread |
3 tablespoons (60g) orange marmalade |
1 tablespoon (15g) barbecue sauce |
1/2 teaspoon (2g) hot sauce |
Total | 1 serving | |
Alanine (g) | 0.2 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 5.6 | 0.3 | 0.0 | n/a | 0.1 | 0.4 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 7 | 2 |
Alcohol (g) | 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 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
Arginine (g) | 0.1 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 6.5 | 0.3 | 0.0 | n/a | 0.1 | 0.4 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 8 | 3 |
Ash (g) | 1.4 | 4.6 | 0.2 | 0.0 | 3.0 | 0.0 | 0.3 | 1.7 | 4.5 | 1.5 | 0.0 | 0.0 | 0.4 | 0.5 | 1.5 | 0.0 | n/a | 0.1 | 0.5 | 0.2 | 21 | 7 |
Aspartic acid (g) | 0.3 | 2.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | 8.6 | 0.4 | 0.0 | n/a | 0.1 | 0.7 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 13 | 4 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
Calcium (mg) | 47.5 | 51.1 | 12.7 | 0.1 | 0.7 | 2.5 | 18.4 | 154.3 | 86.3 | 98.8 | 5.4 | 3.7 | 55.5 | 28.0 | 0.4 | 2.5 | n/a | 22.8 | 1.8 | 0.2 | 593 | 198 |
Calories | 59.0 | 328.0 | 22.0 | 119.3 | 0.0 | 1.4 | 32.0 | 57.1 | 671.9 | 213.3 | 4.5 | 1.2 | 21.6 | 71.5 | 0.0 | 1.4 | n/a | 147.6 | 22.5 | 0.3 | 1,775 | 592 |
Calories (kj) | 249.1 | 1,367.5 | 91.3 | 499.4 | 0.0 | 6.0 | 132.8 | 237.7 | 2,805.7 | 892.6 | 18.7 | 4.8 | 90.3 | 299.5 | 0.0 | 6.0 | n/a | 617.4 | 93.9 | 1.1 | 7,414 | 2,471 |
Carbohydrates (g) | 13.8 | 74.4 | 5.1 | 0.0 | 0.0 | 0.4 | 7.5 | 11.4 | 0.0 | 38.9 | 1.0 | 0.2 | 0.2 | 0.4 | 0.0 | 0.4 | n/a | 39.8 | 5.4 | 0.0 | 199 | 66 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 313.3 | 0.0 | 0.0 | 0.0 | 4.4 | 186.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 504 | 168 |
Copper (mg) | 0.1 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.0 | 2 | 1 |
Cystine (g) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.9 | 0.2 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 2 | 1 |
Dietary Fiber (g) | 4.0 | 9.4 | 0.9 | 0.0 | 0.0 | 0.1 | 1.4 | 2.3 | 0.0 | 2.4 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.4 | 0.1 | 0.0 | 21 | 7 |
Folate (mcg) | 27.4 | 68.2 | 10.5 | 0.0 | 0.0 | 0.1 | 15.2 | 33.1 | 31.8 | 57.8 | 0.1 | 0.5 | 0.5 | 23.5 | 0.0 | 0.1 | n/a | 5.4 | 0.3 | 0.1 | 275 | 92 |
Folate, DFE (mcg) | 27.4 | 68.2 | 10.5 | 0.0 | 0.0 | 0.1 | 15.2 | 33.1 | 31.8 | 88.6 | 0.1 | 0.5 | 0.5 | 23.5 | 0.0 | 0.1 | n/a | 5.4 | 0.3 | 0.1 | 305 | 102 |
Folate, food (mcg) | 27.4 | 68.2 | 10.5 | 0.0 | 0.0 | 0.1 | 15.2 | 33.1 | 31.8 | 13.5 | 0.1 | 0.5 | 0.5 | 23.5 | 0.0 | 0.1 | n/a | 5.4 | 0.3 | 0.1 | 230 | 77 |
Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 44.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 44 | 15 |
Fructose (g) | 0.8 | 1.2 | 0.7 | n/a | n/a | 0.0 | 1.0 | n/a | n/a | 1.3 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 5 | 2 |
Galactose (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Glucose (dextrose) (g) | 0.8 | 1.4 | 1.1 | n/a | n/a | 0.0 | 1.6 | n/a | n/a | 1.0 | n/a | n/a | 0.0 | 0.2 | n/a | 0.0 | n/a | n/a | n/a | n/a | 6 | 2 |
Glutamic acid (g) | 0.5 | 1.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.2 | 0.4 | 14.3 | 2.2 | 0.0 | n/a | 0.4 | 0.8 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 21 | 7 |
Glycine (g) | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 4.9 | 0.3 | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 6 | 2 |
Histidine (g) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 2.6 | 0.2 | 0.0 | n/a | 0.1 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 3 | 1 |
Hydroxyproline | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.7 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
Iron (mg) | 0.4 | 3.3 | 0.1 | 0.1 | 0.0 | 0.1 | 0.2 | 1.9 | 4.9 | 2.6 | 0.1 | 0.1 | 0.0 | 0.9 | 0.0 | 0.1 | n/a | 0.1 | 0.0 | 0.0 | 15 | 5 |
Isoleucine (g) | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 4.0 | 0.3 | 0.0 | n/a | 0.1 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 5 | 2 |
Lactose (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Leucine (g) | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 7.4 | 0.5 | 0.0 | n/a | 0.2 | 0.5 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 9 | 3 |
Lysine (g) | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 8.0 | 0.2 | 0.0 | n/a | 0.1 | 0.5 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 10 | 3 |
Magnesium (mg) | 17.3 | 98.0 | 5.5 | 0.0 | 0.0 | 1.0 | 8.0 | 38.9 | 104.4 | 23.2 | 0.8 | 0.8 | 1.9 | 6.0 | 0.0 | 1.0 | n/a | 1.2 | 1.8 | 0.1 | 310 | 103 |
Maltose (g) | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 1.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
Manganese (mg) | 0.2 | 0.7 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.9 | 0.0 | 0.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 3 | 1 |
Methionine (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 2.6 | 0.1 | 0.0 | n/a | 0.1 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 3 | 1 |
Monounsaturated Fat (g) | 0.0 | 0.0 | 0.0 | 9.8 | 0.0 | 0.0 | 0.0 | 0.1 | 12.0 | 0.6 | 0.0 | 0.0 | 0.4 | 1.8 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 25 | 8 |
Niacin (mg) | 1.4 | 4.5 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 1.1 | 30.6 | 3.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 42 | 14 |
Pantothenic acid (mg) | 0.4 | 1.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 4.5 | 0.3 | 0.0 | n/a | 0.0 | 0.8 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 8 | 3 |
Phenylalanine (g) | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 3.5 | 0.4 | 0.0 | n/a | 0.1 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 5 | 2 |
Phosphorus (mg) | 50.4 | 242.8 | 16.0 | 0.0 | 0.0 | 0.9 | 23.2 | 64.0 | 908.0 | 89.1 | 4.6 | 0.6 | 36.5 | 99.0 | 0.0 | 0.9 | n/a | 2.4 | 2.5 | 0.3 | 1,541 | 514 |
Phytosterols | n/a | 21.3 | 8.3 | 29.8 | 0.0 | 0.5 | 12.0 | n/a | n/a | 4.3 | n/a | 0.4 | n/a | n/a | 0.0 | 0.5 | n/a | n/a | n/a | n/a | 77 | 26 |
Polyunsaturated Fat (g) | 0.2 | 0.2 | 0.0 | 1.4 | 0.0 | 0.0 | 0.0 | 0.4 | 10.0 | 1.1 | 0.0 | 0.0 | 0.1 | 1.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 14 | 5 |
Potassium (mg) | 460.8 | 1,793.5 | 80.3 | 0.1 | 0.2 | 7.6 | 116.8 | 510.9 | 1,076.0 | 105.8 | 12.0 | 2.6 | 6.3 | 69.0 | 0.1 | 7.6 | n/a | 22.2 | 31.2 | 3.4 | 4,306 | 1,435 |
Proline (g) | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 3.9 | 0.7 | 0.0 | n/a | 0.2 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 6 | 2 |
Protein (g) | 1.3 | 8.6 | 0.6 | 0.0 | 0.0 | 0.1 | 0.9 | 3.8 | 89.3 | 7.2 | 0.2 | 0.0 | 1.9 | 6.3 | 0.0 | 0.1 | n/a | 0.2 | 0.0 | 0.0 | 120 | 40 |
Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 90.8 | 0.0 | 0.0 | 0.0 | 11.2 | 80.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 182 | 61 |
Riboflavin (mg) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.7 | 0.2 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 2 | 1 |
Saturated Fat (g) | 0.1 | 0.1 | 0.0 | 1.9 | 0.0 | 0.0 | 0.0 | 0.1 | 9.2 | 0.6 | 0.0 | 0.0 | 0.9 | 1.6 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 14 | 5 |
Selenium (mcg) | 0.1 | 1.3 | 0.3 | 0.0 | 0.0 | 0.0 | 0.4 | 1.0 | 99.4 | 13.6 | 0.4 | 0.0 | 0.9 | 15.4 | 0.0 | 0.0 | n/a | 0.4 | 0.2 | 0.0 | 133 | 44 |
Serine (g) | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 3.8 | 0.4 | 0.0 | n/a | 0.1 | 0.5 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 5 | 2 |
Sodium (mg) | 99.4 | 25.6 | 2.2 | 0.3 | 1,162.7 | 0.1 | 3.2 | 49.1 | 263.3 | 395.3 | 0.5 | 0.1 | 76.5 | 71.0 | 581.4 | 0.1 | n/a | 33.6 | 127.0 | 62.1 | 2,953 | 984 |
Starch (g) | 2.1 | 65.8 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | n/a | 32.2 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 100 | 33 |
Sucrose (g) | 5.2 | 0.7 | 0.5 | n/a | n/a | 0.0 | 0.8 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 7 | 2 |
Sugar (g) | 6.8 | 3.3 | 2.3 | 0.0 | 0.0 | 0.0 | 3.4 | n/a | 0.0 | 3.3 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | 36.0 | 3.9 | 0.0 | 59 | 20 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
Thiamin (mg) | 0.1 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
Threonine (g) | 0.3 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 4.1 | 0.2 | 0.0 | n/a | 0.1 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 5 | 2 |
Tocopherol, alpha (mg) | 1.0 | 0.0 | 0.0 | 1.9 | 0.0 | 0.0 | 0.0 | n/a | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 4 | 1 |
Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.1 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
Tocopherol, gamma (mg) | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.5 | 0.4 | n/a | n/a | n/a | 0.3 | n/a | 0.0 | n/a | n/a | n/a | n/a | 1 | 0 |
Total Fat (g) | 0.3 | 0.4 | 0.1 | 13.5 | 0.0 | 0.0 | 0.1 | 0.8 | 34.8 | 2.9 | 0.0 | 0.0 | 1.4 | 4.8 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 59 | 20 |
Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.4 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
TransFatty acids (g) | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.5 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
Tryptophan (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.0 | 0.1 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 1 | 0 |
Tyrosine (g) | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 3.2 | 0.2 | 0.0 | n/a | 0.1 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 4 | 1 |
Valine (g) | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 4.1 | 0.3 | 0.0 | n/a | 0.1 | 0.4 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 6 | 2 |
Vitamin A, IU (IU) | 24,056.6 | 8.5 | 1.1 | 0.0 | 0.0 | 3.1 | 1.6 | 17,572.6 | 299.6 | 0.0 | 0.3 | 9.9 | 43.3 | 270.0 | 0.0 | 3.1 | n/a | 37.2 | 35.2 | 3.8 | 42,346 | 14,115 |
Vitamin A, RAE (mcg) | 1,202.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 878.9 | 90.8 | 0.0 | 0.0 | 0.5 | 11.5 | 80.0 | 0.0 | 0.2 | n/a | 1.8 | 1.8 | 0.2 | 2,268 | 756 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 4.5 | 0.2 | 0.0 | 0.0 | 0.1 | 0.4 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 5 | 2 |
Vitamin B-6 (mg) | 0.2 | 1.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | 2.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 5 | 2 |
Vitamin C (mg) | 8.5 | 83.9 | 4.1 | 0.0 | 0.0 | 0.0 | 5.9 | 137.1 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2.9 | 0.1 | 1.8 | 245 | 82 |
Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 63.6 | 0.0 | 0.0 | 0.0 | 1.1 | 41.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 106 | 35 |
Water (g) | 127.1 | 338.0 | 49.0 | 0.0 | 0.0 | 0.1 | 71.3 | 96.5 | 328.5 | 3.5 | 1.8 | 0.0 | 1.0 | 38.1 | 0.0 | 0.1 | n/a | 19.9 | 9.1 | 2.1 | 1,086 | 362 |
Zinc (mg) | 0.3 | 1.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.5 | 10.7 | 0.8 | 0.0 | 0.0 | 0.2 | 0.6 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 15 | 5 |
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