Sándwich de pavo y jamón con suizo
Common Food
23.75
% from protein27.11
% from carbs27.11
% from fatNutrition Facts
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Sándwich de pavo y jamón con suizo Nutrients FAQs
Nutrients
- Vitamin A:Sándwich de pavo y jamón con suizo has 3001.4964 IU of Vitamin A.
- Vitamin B-12:Sándwich de pavo y jamón con suizo has 1.2335 UG of Vitamin B-12.
- Vitamin B-6:Sándwich de pavo y jamón con suizo has 0.4641 mg of Vitamin B-6.
- Vitamin C:Sándwich de pavo y jamón con suizo has 13.166 mg of Vitamin C.
- Vitamin D:Sándwich de pavo y jamón con suizo has 17.2025 IU of Vitamin D.
- Vitamin K:Sándwich de pavo y jamón con suizo has 1.764 UG of Vitamin K.
- Sándwich de pavo y jamón con suizo has 360.3369mg of Calcium.
- Sándwich de pavo y jamón con suizo has 1767.42mg of Sodium, Na.
- Sándwich de pavo y jamón con suizo has 593.0236mg of Potassium, K.
- Sándwich de pavo y jamón con suizo has 4.1273mg of Iron.
What is the calorie content of Sándwich de pavo y jamón con suizo?
A typical serving 1 sandwich (267.74 grams) of Sándwich de pavo y jamón con suizo contains approximately 505 calories.
You can check the exact calorie content by logging Sándwich de pavo y jamón con suizo in the Nutribit app, where you can adjust the quantity to match your portion and view precise nutritional details.
How much fat content does a Sándwich de pavo y jamón con suizo have?
The amount of fat in Sándwich de pavo y jamón con suizo depends on the ingredients and preparation method. On average, one serving 1 sandwich (267.74 grams) of Sándwich de pavo y jamón con suizo contains approximately 27.47 grams of fat.
Check out Nutribit app for healthier tweaks and nutritional breakdowns!
How much protein does a Sándwich de pavo y jamón con suizo have?
The protein content in Sándwich de pavo y jamón con suizo depends on the ingredients exists in it. On average, 1 sandwich (267.74 grams) of Sándwich de pavo y jamón con suizo contains approximately 29.87 grams of protein.
Know your exact protein requirement and how much protein you get from Sándwich de pavo y jamón con suizo, Download Nutribit app for healthier you!
How much sugar does a Sándwich de pavo y jamón con suizo have?
On average, 1 sandwich (267.74 grams) contains about 6.36 grams of sugar.
Want to know how much sugar you eats daily? Download Nutribit app to get exact Sugar content from Sándwich de pavo y jamón con suizo.
How Much carbohydrates (carbs) is in Sándwich de pavo y jamón con suizo?
The amount of carbohydrates (carbs) in Sándwich de pavo y jamón con suizo depends on its serving size and preparation. On average, 1 sandwich (267.74 grams) contains about 34.1 grams of carbohydrates.
Download Nutribit app to get exact carb content from Sándwich de pavo y jamón con suizo.
How Much Fiber is in Sándwich de pavo y jamón con suizo?
Sándwich de pavo y jamón con suizo contains approximately 3.46 grams of fiber in 1 sandwich (267.74 grams).
Want a healthier twist? Download Nutribit app to get exact fiber content from Sándwich de pavo y jamón con suizo for healthier you!
What vitamins and minerals are in a Sándwich de pavo y jamón con suizo?
Vitamins in Sándwich de pavo y jamón con suizo:
Sándwich de pavo y jamón con suizo contains following minerals:
General
Does Sándwich de pavo y jamón con suizo contain caffeine?
Sándwich de pavo y jamón con suizo does not contain any caffeine.
Does Sándwich de pavo y jamón con suizo contain alcohol?
Sándwich de pavo y jamón con suizo does not contain any alcohol.
Track
Does the Nutribit app provide detailed nutritional information for Sándwich de pavo y jamón con suizo?
Yes, Nutribit breaks down all macronutrients (carbs, proteins, fats) and micronutrients (vitamins, minerals) for Sándwich de pavo y jamón con suizo and many other foods for free. It will also track your daily nutrients and notify you!
Can I customize Sándwich de pavo y jamón con suizo quantity and other information, in the Nutribit app for FREE?
Yes, you can customize the quantity and nutritional information of Sándwich de pavo y jamón con suizo in the Nutribit app for free! The app allows you to adjust serving sizes, including fractional quantities, to match your exact portion of Sándwich de pavo y jamón con suizo and more than 1 million food items. You can also view detailed macronutrient and micronutrient breakdowns for the customized amount without requiring a premium subscription.
How can I use Nutribit to monitor sugar intake from Sándwich de pavo y jamón con suizo for free?
Yes! Since Sándwich de pavo y jamón con suizo contain sugar, their contribution to your daily sugar intake is automatically included in the sugar tracking and it will notify you when you reach your daily sugar limit.
How can I use Nutribit to know water intake from Sándwich de pavo y jamón con suizo with water tracking feature?
Nutribit automatically calculates the water content of Sándwich de pavo y jamón con suizo and adds it to your daily hydration log. Simply log Sándwich de pavo y jamón con suizo in your meals or snacks, and the app will include its water contribution in your total water intake for the day, helping you stay hydrated effortlessly.
Can I set a weight loss goal that includes Sándwich de pavo y jamón con suizo as part of my diet?
Absolutely. Nutribit allows you to plan balanced meals, including Sándwich de pavo y jamón con suizo and more than 1 millions food items, to fit your calorie and macronutrient goals for weight loss!
Is the Nutribit app free to use?
Nutribit is a completely free app. Nutribit offers free tracking tracking with more than 1 million food items and every workout you need, healthy recipes, and personalized diet plans.
Can I access Sándwich de pavo y jamón con suizo nutritional data offline in Nutribit?
Yes, once logged or saved in your meal plans, Sándwich de pavo y jamón con suizo data can be accessed offline in the Nutribit app anytime anywhere!
Health Benefits of Sándwich de pavo y jamón con suizo
Protein, Vitamin A and Vitamin B-12 in Sándwich de pavo y jamón con suizo supports bone health.
Protein in Sándwich de pavo y jamón con suizo plays a role in maintaining bone density and strength, contributing to overall skeletal health.
Vitamin A in Sándwich de pavo y jamón con suizo contributes to proper bone growth and development, working alongside other nutrients like calcium and vitamin D.
Vitamin B12 in Sándwich de pavo y jamón con suizo is linked to maintaining bone density and reducing the risk of osteoporosis.
Calcium and Selenium in Sándwich de pavo y jamón con suizo supports heart health.
Calcium in Sándwich de pavo y jamón con suizo helps maintain proper heart rhythm and supports healthy blood pressure by regulating blood vessel contraction and dilation.
Selenium in Sándwich de pavo y jamón con suizo helps lower inflammation and oxidative stress, reducing the risk of heart disease.
Protein in Sándwich de pavo y jamón con suizo supports building and repairing tissues.
Builds and repairs tissues in Sándwich de pavo y jamón con suizo is essential for the growth and repair of tissues in the body, including muscles, skin, and organs.
Protein in Sándwich de pavo y jamón con suizo supports immune function.
Supports immune function in Sándwich de pavo y jamón con suizo is crucial for the production of antibodies that help protect the body against infections and diseases.
Protein in Sándwich de pavo y jamón con suizo helps regulate enzymes and hormones.
Regulates enzymes and hormones in Sándwich de pavo y jamón con suizo is involved in the production of enzymes and hormones that regulate metabolism, digestion, and other vital bodily functions.
Protein in Sándwich de pavo y jamón con suizo provides energy.
Provides energy in Sándwich de pavo y jamón con suizo can be broken down to provide energy for the body in the absence of carbohydrates and fats.
Protein in Sándwich de pavo y jamón con suizo supports muscle growth and strength.
Supports muscle growth and strength in Sándwich de pavo y jamón con suizo is vital for building and maintaining muscle mass, especially important for athletes and those engaging in strength training.
Protein in Sándwich de pavo y jamón con suizo helps in weight management.
Helps in weight management in Sándwich de pavo y jamón con suizo promotes satiety, reducing hunger and helping with portion control, making it easier to manage weight.
Protein in Sándwich de pavo y jamón con suizo aids in the production of hemoglobin.
Aids in the production of hemoglobin in Sándwich de pavo y jamón con suizo is a key component in the creation of hemoglobin, the molecule responsible for transporting oxygen in the blood.
Protein in Sándwich de pavo y jamón con suizo improves skin, hair, and nails.
Improves skin, hair, and nails in Sándwich de pavo y jamón con suizo is essential for the health and growth of hair, skin, and nails.
Protein in Sándwich de pavo y jamón con suizo regulates blood sugar levels.
Regulates blood sugar levels in Sándwich de pavo y jamón con suizo helps regulate blood sugar levels by slowing down the absorption of glucose, which can help manage diabetes.
Vitamin A in Sándwich de pavo y jamón con suizo supports eye health.
Vitamin A in Sándwich de pavo y jamón con suizo is essential for maintaining good vision and preventing night blindness by supporting the function of the retina.
Vitamin A in Sándwich de pavo y jamón con suizo boosts immune function.
Vitamin A in Sándwich de pavo y jamón con suizo helps strengthen the immune system by promoting the production of white blood cells, which fight infections.
Vitamin A in Sándwich de pavo y jamón con suizo promotes healthy skin.
Vitamin A in Sándwich de pavo y jamón con suizo supports skin health by enhancing cell production and repair, preventing dryness, and reducing the risk of acne.
Vitamin A in Sándwich de pavo y jamón con suizo enhances reproductive health.
Vitamin A in Sándwich de pavo y jamón con suizo plays a role in maintaining healthy reproduction systems in both men and women.
Vitamin A in Sándwich de pavo y jamón con suizo reduces the risk of certain cancers.
Vitamin A in Sándwich de pavo y jamón con suizo helps protect cells from damage caused by free radicals, potentially lowering the risk of certain cancers.
Vitamin A in Sándwich de pavo y jamón con suizo promotes healthy development during pregnancy.
Vitamin A in Sándwich de pavo y jamón con suizo is crucial for the healthy growth and development of the fetus, particularly for organ formation and the immune system.
Vitamin A in Sándwich de pavo y jamón con suizo maintains healthy mucous membranes.
Vitamin A in Sándwich de pavo y jamón con suizo helps keep mucous membranes in the respiratory, digestive, and urinary tracts healthy, reducing infection risks.
Vitamin A in Sándwich de pavo y jamón con suizo improves wound healing.
Vitamin A in Sándwich de pavo y jamón con suizo promotes faster recovery by supporting the repair and regeneration of skin tissue.
Vitamin A in Sándwich de pavo y jamón con suizo may reduce the risk of macular degeneration.
Vitamin A in Sándwich de pavo y jamón con suizo, especially in its beta-carotene form, is linked to a lower risk of age-related macular degeneration, a leading cause of vision loss.
Vitamin B-6 in Sándwich de pavo y jamón con suizo supports brain health
{{vitamin}} in Sándwich de pavo y jamón con suizo supports brain health in {{name}} helps in neurotransmitter synthesis, improving mood regulation, memory, and cognitive function.
Vitamin B-6 in Sándwich de pavo y jamón con suizo boosts immune function
{{vitamin}} in Sándwich de pavo y jamón con suizo boosts immune function in {{name}} plays a role in the production of antibodies and immune system cells, helping the body fight infections.
Vitamin B-6 in Sándwich de pavo y jamón con suizo promotes red blood cell production
{{vitamin}} in Sándwich de pavo y jamón con suizo promotes red blood cell production in {{name}} is essential for hemoglobin production, which helps transport oxygen throughout the body.
Vitamin B-6 in Sándwich de pavo y jamón con suizo reduces symptoms of PMS
{{vitamin}} in Sándwich de pavo y jamón con suizo reduces symptoms of PMS in {{name}} can help alleviate premenstrual syndrome (PMS) symptoms such as mood swings, irritability, and fatigue.
Vitamin B-6 in Sándwich de pavo y jamón con suizo supports heart health
{{vitamin}} in Sándwich de pavo y jamón con suizo supports heart health in {{name}} helps regulate homocysteine levels, reducing the risk of cardiovascular disease.
Vitamin B-6 in Sándwich de pavo y jamón con suizo aids in protein metabolism
{{vitamin}} in Sándwich de pavo y jamón con suizo aids in protein metabolism in {{name}} helps the body break down proteins and utilize amino acids for energy and repair.
Vitamin B-6 in Sándwich de pavo y jamón con suizo improves mood and reduces depression
{{vitamin}} in Sándwich de pavo y jamón con suizo improves mood and reduces depression in {{name}} aids in producing serotonin, dopamine, and other neurotransmitters that regulate mood.
Vitamin B-6 in Sándwich de pavo y jamón con suizo supports healthy pregnancy
{{vitamin}} in Sándwich de pavo y jamón con suizo supports healthy pregnancy in {{name}} is crucial for the development of the baby's brain and nervous system during pregnancy.
Vitamin B-6 in Sándwich de pavo y jamón con suizo helps prevent anemia
{{vitamin}} in Sándwich de pavo y jamón con suizo helps prevent anemia in {{name}} supports the production of hemoglobin, reducing the risk of anemia and associated fatigue.
Vitamin B-6 in Sándwich de pavo y jamón con suizo reduces nausea during pregnancy
{{vitamin}} in Sándwich de pavo y jamón con suizo reduces nausea during pregnancy in {{name}} is known to help manage morning sickness in pregnant women.
Folate in Sándwich de pavo y jamón con suizo supports DNA synthesis.
Vitamin B9 in Sándwich de pavo y jamón con suizo is crucial for the synthesis and repair of DNA, which is important for cell growth and division.
Folate in Sándwich de pavo y jamón con suizo promotes healthy fetal development.
Adequate Promotes Healthy Fetal Development in Sándwich de pavo y jamón con suizo intake during pregnancy is essential for preventing birth defects, particularly neural tube defects like spina bifida.
Folate in Sándwich de pavo y jamón con suizo helps prevent anemia.
Folate in Sándwich de pavo y jamón con suizo helps in the production of red blood cells, reducing the risk of folate-deficiency anemia.
Folate in Sándwich de pavo y jamón con suizo supports heart health.
Vitamin B9 in Sándwich de pavo y jamón con suizo helps lower homocysteine levels, which is linked to a reduced risk of heart disease and stroke.
Folate in Sándwich de pavo y jamón con suizo improves brain function.
Folate in Sándwich de pavo y jamón con suizo plays a key role in cognitive function and helps reduce the risk of mental decline and disorders such as depression.
Folate in Sándwich de pavo y jamón con suizo boosts immune function.
Adequate Boosts Immune Function in Sándwich de pavo y jamón con suizo supports immune function by helping in the production of white blood cells.
Folate in Sándwich de pavo y jamón con suizo promotes healthy skin and hair.
Vitamin B9 in Sándwich de pavo y jamón con suizo aids in the repair and regeneration of cells, contributing to healthy skin and hair growth.
Folate in Sándwich de pavo y jamón con suizo regulates mood and mental health.
Folate in Sándwich de pavo y jamón con suizo helps in the production of neurotransmitters like serotonin, which can improve mood and reduce the risk of depression.
Folate in Sándwich de pavo y jamón con suizo supports digestive health.
Folate in Sándwich de pavo y jamón con suizo promotes the health of the digestive system by aiding in the production of digestive enzymes and the maintenance of a healthy gut lining.
Vitamin B-12 in Sándwich de pavo y jamón con suizo supports red blood cell production
Vitamin B12 in Sándwich de pavo y jamón con suizo plays a critical role in the formation of red blood cells, helping to prevent anemia.
Vitamin B-12 in Sándwich de pavo y jamón con suizo boosts energy levels
Vitamin B12 in Sándwich de pavo y jamón con suizo aids in converting food into energy, reducing fatigue and boosting overall energy.
Vitamin B-12 in Sándwich de pavo y jamón con suizo promotes brain health
Vitamin B12 in Sándwich de pavo y jamón con suizo supports the nervous system and helps maintain healthy brain function, improving memory and concentration.
Vitamin B-12 in Sándwich de pavo y jamón con suizo aids in DNA synthesis
Vitamin B12 in Sándwich de pavo y jamón con suizo is essential for the synthesis of DNA and RNA, the genetic material in all cells.
Vitamin B-12 in Sándwich de pavo y jamón con suizo improves mood and mental health
Vitamin B12 in Sándwich de pavo y jamón con suizo helps in the production of neurotransmitters like serotonin, which regulate mood.
Vitamin B-12 in Sándwich de pavo y jamón con suizo maintains healthy skin, hair, and nails
Vitamin B12 in Sándwich de pavo y jamón con suizo contributes to the production of cells, promoting healthier skin, hair, and nails.
Vitamin B-12 in Sándwich de pavo y jamón con suizo prevents birth defects
Vitamin B12 in Sándwich de pavo y jamón con suizo during pregnancy supports the development of the fetal nervous system and reduces the risk of birth defects.
Vitamin B-12 in Sándwich de pavo y jamón con suizo reduces risk of macular degeneration
Vitamin B12 in Sándwich de pavo y jamón con suizo lowers homocysteine levels, reducing the risk of age-related macular degeneration.
Vitamin B-12 in Sándwich de pavo y jamón con suizo supports cardiovascular health
Vitamin B12 in Sándwich de pavo y jamón con suizo helps regulate homocysteine levels, which may reduce the risk of heart disease.
Calcium in Sándwich de pavo y jamón con suizo supports bone health.
Calcium in Sándwich de pavo y jamón con suizo is essential for the development and maintenance of strong bones and teeth. It helps prevent bone loss and reduces the risk of osteoporosis.
Calcium in Sándwich de pavo y jamón con suizo supports muscle function.
Calcium in Sándwich de pavo y jamón con suizo plays a vital role in muscle contraction. Adequate calcium levels help prevent muscle cramps and improve muscle function during physical activity.
Calcium in Sándwich de pavo y jamón con suizo supports nerve transmission.
Calcium in Sándwich de pavo y jamón con suizo is involved in the transmission of nerve impulses, which are necessary for brain function and communication between cells.
Calcium in Sándwich de pavo y jamón con suizo supports blood clotting.
Calcium in Sándwich de pavo y jamón con suizo is essential for blood clotting, helping to prevent excessive bleeding when injuries occur.
Calcium in Sándwich de pavo y jamón con suizo supports hormonal secretion.
Calcium in Sándwich de pavo y jamón con suizo regulates the secretion of hormones and enzymes that are necessary for various bodily functions.
Calcium in Sándwich de pavo y jamón con suizo supports weight management.
Calcium in Sándwich de pavo y jamón con suizo may help with fat breakdown and prevent the storage of fat in the body, potentially supporting weight management.
Calcium in Sándwich de pavo y jamón con suizo supports dental health.
Calcium in Sándwich de pavo y jamón con suizo strengthens teeth and helps prevent tooth decay by promoting healthy enamel formation.
Calcium in Sándwich de pavo y jamón con suizo supports blood pressure regulation.
Calcium in Sándwich de pavo y jamón con suizo, in conjunction with other minerals like magnesium, helps maintain normal blood pressure levels and may reduce the risk of hypertension.
Selenium in Sándwich de pavo y jamón con suizo supports antioxidant protection.
Antioxidant Protection in Sándwich de pavo y jamón con suizo helps to protect cells from damage caused by free radicals, supporting overall health and reducing the risk of chronic diseases.
Selenium in Sándwich de pavo y jamón con suizo supports thyroid function.
Thyroid Function in Sándwich de pavo y jamón con suizo helps in the production of thyroid hormones, which regulate metabolism, growth, and development.
Selenium in Sándwich de pavo y jamón con suizo supports immune system health.
Immune System Support in Sándwich de pavo y jamón con suizo enhances immune function by promoting the production of white blood cells that help defend against infections and diseases.
Selenium in Sándwich de pavo y jamón con suizo supports cancer prevention.
Cancer Prevention in Sándwich de pavo y jamón con suizo helps prevent DNA damage and tumor growth, potentially reducing the risk of certain cancers.
Selenium in Sándwich de pavo y jamón con suizo supports cognitive function.
Cognitive Function in Sándwich de pavo y jamón con suizo may help improve brain function and reduce cognitive decline, lowering the risk of neurodegenerative diseases like Alzheimer's.
Selenium in Sándwich de pavo y jamón con suizo supports skin health.
Skin Health in Sándwich de pavo y jamón con suizo helps protect the skin from UV damage and supports wound healing.
Selenium in Sándwich de pavo y jamón con suizo supports reproductive health.
Reproductive Health in Sándwich de pavo y jamón con suizo regulates hormone levels and improves sperm quality, supporting fertility in both men and women.
Selenium in Sándwich de pavo y jamón con suizo provides anti-inflammatory effects.
Anti-Inflammatory Effects in Sándwich de pavo y jamón con suizo helps reduce inflammation in the body, potentially preventing chronic diseases.
Sodium, Na in Sándwich de pavo y jamón con suizo supports fluid balance.
Maintains Fluid Balance in Sándwich de pavo y jamón con suizo helps regulate the balance of fluids in and out of cells and organs, maintaining hydration levels and preventing dehydration.
Sodium, Na in Sándwich de pavo y jamón con suizo supports nerve function.
Supports Nerve Function in Sándwich de pavo y jamón con suizo helps transmit nerve impulses and maintain communication between nerves and muscles.
Sodium, Na in Sándwich de pavo y jamón con suizo helps regulate blood pressure.
Regulates Blood Pressure in Sándwich de pavo y jamón con suizo helps balance fluid and electrolyte levels in the body to maintain normal blood pressure levels.
Sodium, Na in Sándwich de pavo y jamón con suizo supports muscle function.
Aids Muscle Function in Sándwich de pavo y jamón con suizo helps muscles contract and relax, supporting proper muscle function and preventing cramps or weakness.
Sodium, Na in Sándwich de pavo y jamón con suizo aids nutrient absorption.
Improves Nutrient Absorption in Sándwich de pavo y jamón con suizo assists in the absorption of essential nutrients like glucose, amino acids, and other electrolytes across cell membranes.
Sodium, Na in Sándwich de pavo y jamón con suizo helps balance pH levels.
Balances pH Levels in Sándwich de pavo y jamón con suizo helps regulate the body`s pH balance, ensuring a stable and healthy internal environment.
Sodium, Na in Sándwich de pavo y jamón con suizo supports bone health.
Supports Bone Health in Sándwich de pavo y jamón con suizo helps retain calcium and prevent the loss of bone density over time.
Zinc in Sándwich de pavo y jamón con suizo boosts immune system
Boosts Immune System in Sándwich de pavo y jamón con suizo is essential for maintaining a healthy immune system and helps in the production of immune cells that fight infections.
Zinc in Sándwich de pavo y jamón con suizo promotes wound healing
Promotes Wound Healing in Sándwich de pavo y jamón con suizo plays a key role in tissue repair and regeneration, speeding up the healing of wounds and injuries.
Zinc in Sándwich de pavo y jamón con suizo supports growth and development
Supports Growth and Development in Sándwich de pavo y jamón con suizo is crucial for proper growth and development, particularly during pregnancy, infancy, and childhood.
Zinc in Sándwich de pavo y jamón con suizo improves skin health
Improves Skin Health in Sándwich de pavo y jamón con suizo helps in the treatment of acne and other skin conditions by regulating oil production and reducing inflammation.
Zinc in Sándwich de pavo y jamón con suizo enhances brain function
Enhances Brain Function in Sándwich de pavo y jamón con suizo is involved in neurotransmitter function and helps support cognitive functions such as memory and learning.
Zinc in Sándwich de pavo y jamón con suizo regulates hormonal balance
Regulates Hormonal Balance in Sándwich de pavo y jamón con suizo helps in the regulation of hormones, particularly insulin, thyroid hormones, and sex hormones.
Zinc in Sándwich de pavo y jamón con suizo supports healthy vision
Supports Healthy Vision in Sándwich de pavo y jamón con suizo is vital for maintaining good eyesight and may help prevent age-related macular degeneration (AMD).
Zinc in Sándwich de pavo y jamón con suizo improves digestive health
Improves Digestive Health in Sándwich de pavo y jamón con suizo supports the proper functioning of digestive enzymes, which helps maintain a healthy digestive system.
Zinc in Sándwich de pavo y jamón con suizo maintains healthy reproductive function
Maintains Healthy Reproductive Function in Sándwich de pavo y jamón con suizo plays an important role in fertility and reproduction, particularly in men, by supporting healthy sperm production.
Zinc in Sándwich de pavo y jamón con suizo reduces inflammation
Reduces Inflammation in Sándwich de pavo y jamón con suizo has anti-inflammatory properties and can help reduce chronic inflammation in the body, promoting overall health.
How to burn 505 calories?
The amount of exercise required to burn off 1 sandwich Sándwich de pavo y jamón con suizo
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The information provided is calculated based on the average height and the weight provided by you. Actual nutritional needs and results can vary depending on your specific height, weight, age, gender, and activity level. Always consult with a certified professionals or healthcare provider for dietary and exercise advice.