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General • Medium

Low Carb broccoli casserole

40 min

2 / Portions

Contains allergens

Cabbage Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Salicylates Pork Sodium nitrite Onion Milk Egg Vitamin B12 (Cobalamin) Rennet Penicillium roqueforti Olive Paprika Nuts Iodine Black Pepper

Ingredients - 11

Download Ingredients - PDF Download Ingredients - PDF with images

Broccoli

kcal: 182

500 x Gram

(1 g)

Protein 15g Fat 2g Carbohydrates 26g

Broccoli

Nutrients

Alanine 0.1 g

Arginine 0.1 g

Ash 0.8 g

Aspartic acid 0.25 g

Beta-Glucan 0.1 g

Beta-carotene 770 µg

Boron 0.2 mg

Calcium 48 mg

Carbohydrate 5.2 g

Chlorine 30 mg

Cholesterol 1 mg

Chromium 0.01 µg

Citric acid 200 mg

Cobalt 0 µg

Copper 0.03 mg

Cystine 0.01 g

Fat 0.4 g

Fatty monounsaturated 0.02 g

Fatty polyunsaturated 0.14 g

Fatty saturated 0.05 g

Fatty trans 1 g

Fiber 2.5 g

Fiber insoluble 1.3 g

Fiber soluble 1.2 g

Fluoride 0.02 mg

Fructose 0.6 g

Galactose 1 g

Glicemyc Index 15 µg

Glucose 0.5 g

Glutamic acid 0.3 g

Glutamine 0.2 g

Glycine 0.08 g

Histidine 0.05 g

Inulin 0.1 g

Iodine 0.01 µg

Iron 0.9 mg

Isoleucine 0.1 g

KJ 146 kJ

Kcal 35 kcal

Lactose 1 g

Leucine 0.15 g

Lutein + zeaxanthin 1403 mg

Lysine 0.1 g

Magnesium 23 mg

Malic acid 120 g

Maltose 1 g

Manganese 0.53 mg

Methionine 0.03 g

Molybdenum 0.01 µg

Nickel 0.02 mg

Omega 3 0.05 g

Omega 6 0.04 g

Oxalic acid 20 mg

Phenylalanine 0.1 g

Phosphorus 66 mg

Phytosterols 20 mg

Potassium 385 mg

Proline 0.1 g

Protein 3 g

Protein Plant 3 g

Quinic acid 10 g

Salt 0.03 g

Selenium 2.5 µg

Serine 0.09 g

Silica 1 mg

Sodium 7 mg

Starch 0.2 g

Sucrose 0.4 g

Sugar 1.7 g

Sulfur 30 mg

Threonine 0.1 g

Tryptophan 0.03 g

Tyrosine 0.05 g

Valine 0.12 g

Vitamin A 153 µg

Vitamin B1 (Thiamin) 0.07 mg

Vitamin B2 (Riboflavin) 0.12 mg

Vitamin B3 (Niacin) 0.6 mg

Vitamin B5 (Pantothenic acid) 0.52 mg

Vitamin B6 (Pyridoxine) 0.16 mg

Vitamin B9 (Folate) 63 µg

Vitamin C (Ascorbic acid) 83 mg

Vitamin D 1 µg

Vitamin E 1.3 mg

Vitamin K 101.6 µg

Water 89.3 g

Zinc 0.4 mg

Broccoli

Cooked Pork Ham

kcal: 117.2

50 x Gram

(1 g)

Protein 8.2g Fat 9.15g Carbohydrates 0.5g

Cooked Pork Ham

Nutrients

Ash 1.8 g

Calcium 6 mg

Carbohydrate 1 g

Chlorine 120 mg

Cholesterol 51 mg

Copper 0.04 mg

Fat 18.3 g

Fatty monounsaturated 9.2 g

Fatty polyunsaturated 1.27 g

Fatty saturated 6.38 g

Fatty trans 0.05 g

Fiber 1 g

Iron 1 mg

KJ 920 kJ

Kcal 220 kcal

Magnesium 19 mg

Manganese 0.02 mg

Omega 3 0.05 g

Omega 6 1.1 g

Phosphorus 187 mg

Potassium 319 mg

Protein 16.4 g

Protein Animal 16.4 g

Salt 2.14 g

Selenium 25 µg

Sodium 857 mg

Sucrose 0.7 g

Sugar 1 g

Vitamin B1 (Thiamin) 0.62 mg

Vitamin B12 (Cobalamin) 0.48 µg

Vitamin B2 (Riboflavin) 0.22 mg

Vitamin B3 (Niacin) 4.58 mg

Vitamin B6 (Pyridoxine) 0.34 mg

Vitamin B9 (Folate) 2 µg

Vitamin D 0.54 µg

Vitamin E 0.26 mg

Vitamin K 1 µg

Water 63.5 g

Zinc 1.63 mg

Cooked Pork Ham

Onion

kcal: 72.3

1 x Piece

(170 g)

Protein 1.87g Fat 0.17g Carbohydrates 15.81g

Onion

Nutrients

Ash 0.6 g

Calcium 23 mg

Carbohydrate 9.3 g

Chlorine 15 mg

Cholesterol 1 mg

Copper 0.06 mg

Fat 0.1 g

Fatty monounsaturated 0.01 g

Fatty polyunsaturated 0.02 g

Fatty saturated 0.04 g

Fiber 1.7 g

Fiber insoluble 0.85 g

Fiber soluble 0.85 g

Fructose 1.2 g

Glicemyc Index 15 µg

Glucose 1.8 g

Iron 0.2 mg

KJ 167 kJ

Kcal 40 kcal

Lutein 10 µg

Magnesium 10 mg

Manganese 0.17 mg

Omega 3 0.01 g

Omega 6 0.02 g

Phosphorus 14 mg

Potassium 146 mg

Protein 1.1 g

Selenium 0.5 µg

Sodium 4 mg

Starch 1.2 g

Sucrose 2.2 g

Sugar 4.2 g

Sulfur 30 mg

Vitamin B1 (Thiamin) 0.05 mg

Vitamin B2 (Riboflavin) 0.02 mg

Vitamin B3 (Niacin) 0.1 mg

Vitamin B5 (Pantothenic acid) 0.1 mg

Vitamin B6 (Pyridoxine) 0.12 mg

Vitamin B9 (Folate) 19 µg

Vitamin C (Ascorbic acid) 7 mg

Vitamin E 0.02 mg

Vitamin K 0.4 µg

Water 89 g

Zeaxanthin 5 µg

Zinc 0.24 mg

Onion

Crème Fraîche

kcal: 289.6

100 x Gram

(1 g)

Protein 2.5g Fat 30g Carbohydrates 2.4g

Crème Fraîche

Nutrients

Calcium 80 mg

Carbohydrate 2.4 g

Chloride 100 mg

Cholesterol 100 mg

Fat 30 g

Fatty monounsaturated 8.5 g

Fatty polyunsaturated 1.2 g

Fatty saturated 19 g

Fiber 1 g

KJ 1217 kJ

Kcal 291 kcal

Lactose 2.4 g

Omega 3 0.2 g

Omega 6 0.7 g

Phosphorus 100 mg

Potassium 100 mg

Protein 2.5 g

Salt 0.08 g

Sodium 30 mg

Sugar 2.4 g

Vitamin A 290 µg

Vitamin B12 (Cobalamin) 0.4 µg

Vitamin B2 (Riboflavin) 0.15 mg

Vitamin D 0.5 µg

Vitamin E 0.9 mg

Vitamin K 3 µg

Water 62.1 g

Crème Fraîche

Whole Chicken Eggs (M)

kcal: 71.3

1 x Piece

(51 g)

Protein 6.38g Fat 4.95g Carbohydrates 0.31g

Whole Chicken Eggs (M)

Nutrients

Alanine 0.6 g

Alpha Linolenic Acid 0.04 g

Arginine 0.8 g

Ash 1.1 g

Aspartic acid 1.2 g

Beta-carotene 1 µg

Calcium 56 mg

Carbohydrate 0.6 g

Chlorine 160 mg

Cholesterol 360 mg

Copper 10.06 mg

Cysteine 0.3 g

Fat 9.7 g

Fatty monounsaturated 4.34 g

Fatty polyunsaturated 1.4 g

Fatty saturated 3 g

Fatty trans 0.04 g

Fiber 1 g

Fructose 1 g

Glucose 0.37 g

Glutamic acid 1.6 g

Glycine 0.4 g

Histidine 0.3 g

Iron 1.75 mg

Isoleucine 0.7 g

KJ 615 kJ

Kcal 147 kcal

Lactose 1 g

Leucine 1.1 g

Linoleic Acid 1.2 g

Lutein + zeaxanthin 0.4 mg

Lysine 0.9 g

Magnesium 12 mg

Manganese 0.03 mg

Methionine 0.4 g

Oleic Acid 4.07 g

Omega 3 0.04 g

Omega 6 1.3 g

Palmitic Acid 2.2 g

Phenylalanine 0.6 g

Phosphorus 204 mg

Potassium 133 mg

Proline 0.5 g

Protein 12.5 g

Protein Animal 12.5 g

Protein Plant 1 g

Retinol 270 µg

Salt 0.35 g

Selenium 30.7 µg

Serine 0.8 g

Sodium 141 mg

Stearic Acid 0.7 g

Sucrose 1 g

Sugar 0.6 g

Threonine 0.5 g

Tryptophan 0.2 g

Tyrosine 0.5 g

Valine 0.7 g

Vitamin A 270 µg

Vitamin B1 (Thiamin) 0.04 mg

Vitamin B12 (Cobalamin) 1.6 µg

Vitamin B2 (Riboflavin) 0.45 mg

Vitamin B3 (Niacin) 0.07 mg

Vitamin B4 (Choline) 293 mg

Vitamin B5 (Pantothenic acid) 1.4 mg

Vitamin B6 (Pyridoxine) 0.12 mg

Vitamin B9 (Folate) 47 µg

Vitamin D 2 µg

Vitamin D3 2 µg

Vitamin E 0.73 mg

Vitamin K 0.3 µg

Water 76 g

Zinc 1.29 mg

Whole Chicken Eggs (M)

Gouda Cheese

kcal: 190.9

60 x Gram

(1 g)

Protein 16.74g Fat 13.74g Carbohydrates 0.06g

Gouda Cheese

Nutrients

Ash 3.5 g

Beta-carotene 20 µg

Calcium 807 mg

Carbohydrate 0.1 g

Chlorine 1100 mg

Cholesterol 71 mg

Copper 0.07 mg

Fat 22.9 g

Fatty monounsaturated 7.3 g

Fatty polyunsaturated 0.62 g

Fatty saturated 13.69 g

Fatty trans 0.2 g

Fiber 1 g

Iron 0.7 mg

KJ 1490 kJ

Kcal 356 kcal

Lactose 0.1 g

Lutein + zeaxanthin 15 mg

Magnesium 31 mg

Manganese 0.03 mg

Omega 3 0.05 g

Omega 6 0.57 g

Phosphorus 516 mg

Potassium 83 mg

Protein 27.9 g

Protein Animal 27.9 g

Salt 2.24 g

Selenium 15 µg

Sodium 898 mg

Sugar 0.1 g

Total Carbohydrates 0.1 g

Total Fat 22.9 g

Total Protein 27.9 g

Vitamin A 276 µg

Vitamin B1 (Thiamin) 0.03 mg

Vitamin B12 (Cobalamin) 1.7 µg

Vitamin B2 (Riboflavin) 0.39 mg

Vitamin B3 (Niacin) 0.07 mg

Vitamin B4 (Choline) 15 mg

Vitamin B5 (Pantothenic acid) 0.25 mg

Vitamin B6 (Pyridoxine) 0.02 mg

Vitamin B9 (Folate) 15 µg

Vitamin D 0.24 µg

Vitamin D3 0.24 µg

Vitamin E 0.38 mg

Vitamin K 2.5 µg

Water 41.46 g

Zinc 4.18 mg

Gouda Cheese

Olive Oil

kcal: 180.2

2 x Tablespoon

(10 g)

Protein 0.2g Fat 19.92g Carbohydrates 0.04g

Olive Oil

Nutrients

Alpha Linolenic Acid 0.76 g

Beta-sitosterol 143 mg

Calcium 1 mg

Carbohydrate 0.2 g

Cholesterol 1 mg

Copper 0.07 mg

Fat 99.6 g

Fatty monounsaturated 70.12 g

Fatty polyunsaturated 10.61 g

Fatty saturated 14.86 g

Fatty trans 1 g

Fiber 1 g

Iron 0.4 mg

KJ 3700 kJ

Kcal 884 kcal

Linoleic Acid 9.77 g

Magnesium 1 mg

Oleic Acid 70 g

Omega 3 0.76 g

Omega 6 9.77 g

Palmitic Acid 13.5 g

Phosphorus 1 mg

Phytosterols 220 mg

Potassium 1 mg

Protein 1 g

Salt 0.1 g

Sodium 1 mg

Stearic Acid 2.3 g

Sugar 1 g

Vitamin A 1 µg

Vitamin B1 (Thiamin) 1 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 1 mg

Vitamin B3 (Niacin) 1 mg

Vitamin B6 (Pyridoxine) 1 mg

Vitamin B9 (Folate) 1 µg

Vitamin C (Ascorbic acid) 1 mg

Vitamin D 1 µg

Vitamin E 11.95 mg

Vitamin K 60.2 µg

Water 0.1 g

Zinc 0.06 mg

Olive Oil

Ground Sweet Paprika

kcal: 0.9

1 x Teaspoon

(3 g)

Protein 0.03g Fat 0.01g Carbohydrates 0.18g

Ground Sweet Paprika

Nutrients

Ash 0.2 g

Beta-carotene 18000 µg

Calcium 7 mg

Carbohydrate 6.03 g

Chlorine 10 mg

Cholesterol 1 mg

Copper 0.08 mg

Fat 0.3 g

Fiber 2.1 g

Iron 0.43 mg

KJ 117 kJ

Kcal 28 kcal

Lutein + zeaxanthin 740 mg

Magnesium 12 mg

Manganese 0.08 mg

Phosphorus 26 mg

Potassium 211 mg

Protein 0.99 g

Selenium 0.1 µg

Sodium 4 mg

Sugar 4.2 g

Vitamin A 3131 µg

Vitamin B1 (Thiamin) 0.05 mg

Vitamin B2 (Riboflavin) 0.08 mg

Vitamin B3 (Niacin) 0.97 mg

Vitamin B6 (Pyridoxine) 0.29 mg

Vitamin C (Ascorbic acid) 127.7 mg

Vitamin E 1.58 mg

Vitamin K 4.9 µg

Water 89.5 g

Zinc 0.25 mg

Ground Sweet Paprika

Nutmeg

kcal: 2.2

2 x Pinch

(0.2 g)

Protein 0.02g Fat 0.15g Carbohydrates 0.2g

Nutmeg

Nutrients

Ash 3.54 g

Calcium 184 mg

Carbohydrate 49.29 g

Cholesterol 1 mg

Copper 1.03 mg

Fat 36.31 g

Fatty monounsaturated 3.22 g

Fatty polyunsaturated 0.35 g

Fatty saturated 25.94 g

Fatty trans 0.02 g

Fiber 20.8 g

Iron 3.04 mg

Kcal 525 kcal

Magnesium 183 mg

Manganese 2.9 mg

Omega 3 0.02 g

Omega 6 0.33 g

Phosphorus 213 mg

Potassium 350 mg

Protein 5.84 g

Selenium 1.6 µg

Sodium 16 mg

Sugar 2.99 g

Vitamin A 102 µg

Vitamin B1 (Thiamin) 0.34 mg

Vitamin B2 (Riboflavin) 0.05 mg

Vitamin B3 (Niacin) 1.29 mg

Vitamin B6 (Pyridoxine) 0.16 mg

Vitamin B9 (Folate) 76 µg

Vitamin C (Ascorbic acid) 3 mg

Vitamin E 0.3 mg

Vitamin K 1 µg

Water 6.23 g

Zinc 2.15 mg

Nutmeg

10.

White Salt

kcal: 0

3 x Pinch

(0.1 g)

Protein 0g Fat 0g Carbohydrates 0g

White Salt

Nutrients

Calcium 29 mg

Carbohydrate 1 g

Chloride 59500 mg

Copper 0.16 mg

Fat 1 g

Fiber 1 g

Fluoride 1 mg

Iodine 0.01 µg

Iron 0.2 mg

Kcal 1 kcal

Magnesium 290 mg

Manganese 0.14 mg

Phosphorus 8 mg

Potassium 8 mg

Protein 1 g

Salt 100000 g

Selenium 1 µg

Sodium 38850 mg

Sugar 1 g

Water 0.2 g

Zinc 0.08 mg

White Salt

11.

Black Pepper

kcal: 1

3 x Pinch

(0.1 g)

Protein 0.03g Fat 0.01g Carbohydrates 0.19g

Black Pepper

Nutrients

Ash 4.4 g

Calcium 443 mg

Carbohydrate 64.81 g

Cholesterol 1 mg

Chromium 1 µg

Cobalt 1 µg

Copper 1.3 mg

Fat 3.26 g

Fatty monounsaturated 0.74 g

Fatty polyunsaturated 0.99 g

Fatty saturated 1.39 g

Fatty trans 1 g

Fiber 26.5 g

Fiber insoluble 1 g

Fiber soluble 1 g

Fluoride 1 mg

Iodine 1 µg

Iron 9.7 mg

KJ 1050 kJ

Kcal 251 kcal

Magnesium 171 mg

Manganese 5.6 mg

Molybdenum 1 µg

Omega 3 0.04 g

Omega 6 0.95 g

Phosphorus 158 mg

Potassium 1329 mg

Protein 10.95 g

Salt 0.05 g

Selenium 0.3 µg

Sodium 20 mg

Sugar 0.64 g

Sulfur 1 mg

Vitamin A 27 µg

Vitamin B1 (Thiamin) 0.11 mg

Vitamin B2 (Riboflavin) 0.18 mg

Vitamin B3 (Niacin) 1.1 mg

Vitamin B5 (Pantothenic acid) 1.4 mg

Vitamin B6 (Pyridoxine) 0.3 mg

Vitamin B9 (Folate) 17 µg

Vitamin C (Ascorbic acid) 21 mg

Vitamin E 1 mg

Vitamin K 164 µg

Water 12.46 g

Zinc 1.2 mg

Black Pepper

1108 kcal

Protein 50.97g

Fat 80.1g

Carbs 45.69g

Fiber 0g

Recipe preparation steps

Cook the broccoli in a pot until al dente.

Preheat the oven to 180 °C top/bottom heat or 200 °C.

Heat some olive oil, cut the ham into small cubes and fry briefly in the pan.

Chop the onion into small pieces.

Add the onion and broccoli to the pan with the ham and fry everything briefly.

Season with nutmeg, paprika powder, salt and pepper.

Put the egg in a bowl and mix with the crème fraîche, salt and pepper.

Pour the contents of the pan into a casserole dish and pour the egg mixture from the bowl over it.

Sprinkle the vegetables with cheese.

Bake in the oven for 30 minutes.

Nutrients

Detailed Nutrient List

Name	All Portions	Single Portion
Alanine	0.81 g	0.41 g
Alpha Linolenic Acid	0.17 g	0.08 g
Arginine	0.91 g	0.45 g
Ash	8.61 g	4.31 g
Aspartic acid	1.86 g	0.93 g
Beta-Glucan	0.5 g	0.25 g
Beta-carotene	4402.51 µg	2201.26 µg
Beta-sitosterol	28.6 mg	14.3 mg
Boron	1 mg	0.5 mg
Calcium	877.43 mg	438.72 mg
Carbohydrate	45.69 g	22.85 g
Chloride	278.5 mg	139.25 mg
Chlorine	977.4 mg	488.7 mg
Cholesterol	358.63 mg	179.31 mg
Chromium	0.03 µg	0.02 µg
Citric acid	1000 mg	500 mg
Cobalt	0.01 µg	0.01 µg
Copper	5.45 mg	2.73 mg
Cysteine	0.15 g	0.08 g
Cystine	0.05 g	0.03 g
Fat	80.1 g	40.05 g
Fatty monounsaturated	33.84 g	16.92 g
Fatty polyunsaturated	5.77 g	2.89 g
Fatty saturated	35.32 g	17.66 g
Fatty trans	5.37 g	2.69 g
Fiber	18.42 g	9.21 g
Fiber insoluble	7.95 g	3.98 g
Fiber soluble	7.45 g	3.73 g
Fluoride	0.1 mg	0.05 mg
Fructose	5.55 g	2.78 g
Galactose	5 g	2.5 g
Glicemyc Index	100.5 µg	50.25 µg
Glucose	5.75 g	2.88 g
Glutamic acid	2.32 g	1.16 g
Glutamine	1 g	0.5 g
Glycine	0.6 g	0.3 g
Histidine	0.4 g	0.2 g
Inulin	0.5 g	0.25 g
Iodine	0.05 µg	0.03 µg
Iron	6.78 mg	3.39 mg
Isoleucine	0.86 g	0.43 g
Lactose	7.97 g	3.99 g
Leucine	1.31 g	0.66 g
Linoleic Acid	2.56 g	1.28 g
Lutein	17 µg	8.5 µg
Lutein + zeaxanthin	7046.4 mg	3523.2 mg
Lysine	0.96 g	0.48 g
Magnesium	168.89 mg	84.45 mg
Malic acid	600 g	300 g
Maltose	5 g	2.5 g
Manganese	3.02 mg	1.51 mg
Methionine	0.35 g	0.18 g
Molybdenum	0.05 µg	0.03 µg
Nickel	0.1 mg	0.05 mg
Oleic Acid	16.08 g	8.04 g
Omega 3	0.69 g	0.35 g
Omega 6	4.43 g	2.22 g
Oxalic acid	100 mg	50 mg
Palmitic Acid	3.82 g	1.91 g
Phenylalanine	0.81 g	0.41 g
Phosphorus	963.26 mg	481.63 mg
Phytosterols	144 mg	72 mg
Potassium	2562.27 mg	1281.13 mg
Proline	0.76 g	0.38 g
Protein	50.97 g	25.49 g
Protein Animal	31.32 g	15.66 g
Protein Plant	15.51 g	7.76 g
Quinic acid	50 g	25 g
Retinol	137.7 µg	68.85 µg
Salt	302.84 g	151.42 g
Selenium	50.52 µg	25.26 µg
Serine	0.86 g	0.43 g
Silica	5 mg	2.5 mg
Sodium	1228 mg	614 mg
Starch	3.04 g	1.52 g
Stearic Acid	0.82 g	0.41 g
Sucrose	6.6 g	3.3 g
Sugar	19.25 g	9.62 g
Sulfur	201 mg	100.5 mg
Threonine	0.76 g	0.38 g
Total Carbohydrates	0.06 g	0.03 g
Total Fat	13.74 g	6.87 g
Total Protein	16.74 g	8.37 g
Tryptophan	0.25 g	0.13 g
Tyrosine	0.51 g	0.26 g
Valine	0.96 g	0.48 g
Vitamin A	1452.92 µg	726.46 µg
Vitamin B1 (Thiamin)	0.99 mg	0.5 mg
Vitamin B12 (Cobalamin)	2.68 µg	1.34 µg
Vitamin B2 (Riboflavin)	1.56 mg	0.78 mg
Vitamin B3 (Niacin)	5.78 mg	2.89 mg
Vitamin B4 (Choline)	158.43 mg	79.22 mg
Vitamin B5 (Pantothenic acid)	3.63 mg	1.82 mg
Vitamin B6 (Pyridoxine)	1.45 mg	0.73 mg
Vitamin B9 (Folate)	381.82 µg	190.91 µg
Vitamin C (Ascorbic acid)	431 mg	215.5 mg
Vitamin D	7.13 µg	3.56 µg
Vitamin D3	1.16 µg	0.58 µg
Vitamin E	10.6 mg	5.3 mg
Vitamin K	526.51 µg	263.26 µg
Water	758.06 g	379.03 g
Zeaxanthin	8.5 µg	4.25 µg
Zinc	6.43 mg	3.22 mg

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Health

Low Carb broccoli casserole

Contains allergens

Ingredients - 11

Broccoli

Nutrients

Cooked Pork Ham

Nutrients

Onion

Nutrients

<i>Crème Fraîche</i>

Nutrients

Whole Chicken Eggs (M)

Nutrients

Gouda Cheese

Nutrients

Olive Oil

Nutrients

Ground Sweet Paprika

Nutrients

Nutmeg

Nutrients

White Salt

Nutrients

Black Pepper

Nutrients

Recipe preparation steps

Nutrients

Detailed Nutrient List

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