Curry de porc panang

Common Food

22.12

% from protein

13.36

% from carbs

13.36

% from fat
Adjust your quantity

Nutrition Facts

Select amount & unit to get proper nutrients
Serving size
In 1 g(1g)
Amount per serving
Calories
1.9
% Daily value*

Total Fat 0.1 g
0.2%

Saturated 0.1 g
0.5%

Trans Fats 0 g

Polyunsaturated 0 g

Monounsaturated 0 g

Cholesterol 0.3 mg
0.1%

Sodium, Na 4.6 mg
0.2%

Potassium, K 3 mg
0.1%

Total Carbohydrates 0.1 g
0%

Fiber 0 g
0%

Sugars 0 g
0.1%

Starch 0 g

Protein 0.1 g
0.2%

Water 0.7 g

Vitamin A 1.3 IU

Retinol 0 UG

Vitamin A, RAE 0.1 UG

Carotene, beta 0.7 UG

Carotene, alpha 0 UG

Vitamin E 0 mg

Vitamin D 0.1 IU

Vitamin D3 (cholecalciferol) 0 UG

Vitamin D (D2 + D3) 0 UG

Cryptoxanthin, beta 0 UG

Lycopene 0 UG

Lutein + zeaxanthin 1.2 UG

Tocopherol, beta 0 mg

Tocopherol, gamma 0 mg

Tocopherol, delta 0 mg

Tocotrienol, alpha 0 mg

Tocotrienol, beta 0 mg

Tocotrienol, gamma 0 mg

Tocotrienol, delta 0 mg

Vitamin C 0.1 mg

Thiamin 0 mg

Riboflavin 0 mg

Niacin 0 mg

Pantothenic acid 0 mg

Vitamin B-6 0 mg

Folate 0.1 UG

Folic acid 0 UG

Folate, food 0.1 UG

Folate, DFE 0.1 UG

Vitamin B-12 0 UG

Choline, total 0.3 mg

Vitamin K 0 UG

Vitamin K (Dihydrophylloquinone) 0 UG

Vitamin K (phylloquinone) 0.1 UG

Calcium 0.2 mg

Iron 0 mg

Magnesium 0.5 mg

Phosphorus, P 1.4 mg

Zinc 0 mg

Copper 0 mg

Fluoride, F 0 UG

Manganese, Mn 0 mg

Selenium 0.1 UG

Ash 0 g

Sucrose 0 g

Glucose 0 g

Fructose 0 g

Lactose 0 g

Maltose 0 g

Theobromine 0 mg

Energy 8.1 kJ

Galactose 0 g

SFA 4:0 0 g

SFA 6:0 0 g

SFA 8:0 0 g

SFA 10:0 0 g

SFA 12:0 0 g

SFA 14:0 0 g

SFA 16:0 0 g

SFA 18:0 0 g

SFA 20:0 0 g

MUFA 18:1 0 g

PUFA 18:2 0 g

PUFA 18:3 0 g

PUFA 20:4 0 g

PUFA 22:6 n-3 (DHA) 0 g

SFA 22:0 0 g

MUFA 14:1 0 g

MUFA 16:1 0 g

PUFA 18:4 0 g

MUFA 20:1 0 g

PUFA 20:5 n-3 (EPA) 0 g

MUFA 22:1 0 g

PUFA 22:5 n-3 (DPA) 0 g

Phytosterols 0 mg

Stigmasterol 0 mg

Campesterol 0 mg

Beta-sitosterol 0 mg

SFA 15:0 0 g

SFA 17:0 0 g

SFA 24:0 0 g

TFA 16:1 t 0 g

TFA 18:1 t 0 g

TFA 22:1 t 0 g

TFA 18:2 t,t 0 g

PUFA 18:2 CLAs 0 g

MUFA 24:1 c 0 g

PUFA 20:2 n-6 c,c 0 g

MUFA 16:1 c 0 g

MUFA 18:1 c 0 g

PUFA 18:2 n-6 c,c 0 g

MUFA 22:1 c 0 g

PUFA 18:3 n-6 c,c,c 0 g

MUFA 17:1 0 g

PUFA 20:3 0 g

Fatty acids, total trans-monoenoic 0 g

Fatty acids, total trans-polyenoic 0 g

SFA 13:0 0 g

MUFA 15:1 0 g

PUFA 18:3 n-3 c,c,c (ALA) 0 g

PUFA 20:3 n-3 0 g

PUFA 20:3 n-6 0 g

PUFA 22:4 0 g

Betaine 0 mg

Tryptophan 0 g

Threonine 0 g

Isoleucine 0 g

Leucine 0 g

Lysine 0 g

Methionine 0 g

Cystine 0 g

Phenylalanine 0 g

Tyrosine 0 g

Valine 0 g

Arginine 0 g

Histidine 0 g

Alanine 0 g

Aspartic acid 0 g

Glutamic acid 0 g

Glycine 0 g

Proline 0 g

Serine 0 g

Hydroxyproline 0 g

Curry de porc panang Nutrients FAQs

Nutrients

What is the calorie content of Curry de porc panang?

A typical serving 249.41 gramme (249.41 grams) of Curry de porc panang contains approximately 481 calories.

You can check the exact calorie content by logging Curry de porc panang 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 Curry de porc panang have?

The amount of fat in Curry de porc panang depends on the ingredients and preparation method. On average, one serving 249.41 gramme (249.41 grams) of Curry de porc panang contains approximately 35.71 grams of fat.

Check out Nutribit app for healthier tweaks and nutritional breakdowns!

How much protein does a Curry de porc panang have?

The protein content in Curry de porc panang depends on the ingredients exists in it. On average, 249.41 gramme (249.41 grams) of Curry de porc panang contains approximately 27.54 grams of protein.

Know your exact protein requirement and how much protein you get from Curry de porc panang, Download Nutribit app for healthier you!

How much sugar does a Curry de porc panang have?

On average, 249.41 gramme (249.41 grams) contains about 8.03 grams of sugar.

Want to know how much sugar you eats daily? Download Nutribit app to get exact Sugar content from Curry de porc panang.

How Much carbohydrates (carbs) is in Curry de porc panang?

The amount of carbohydrates (carbs) in Curry de porc panang depends on its serving size and preparation. On average, 249.41 gramme (249.41 grams) contains about 16.64 grams of carbohydrates.

Download Nutribit app to get exact carb content from Curry de porc panang.

How Much Fiber is in Curry de porc panang?

Curry de porc panang contains approximately 1.37 grams of fiber in 249.41 gramme (249.41 grams).

Want a healthier twist? Download Nutribit app to get exact fiber content from Curry de porc panang for healthier you!

What vitamins and minerals are in a Curry de porc panang?

Vitamins in Curry de porc panang:

  • Vitamin A:Curry de porc panang has 327.9993 IU of Vitamin A.
  • Vitamin B-12:Curry de porc panang has 0.5231 UG of Vitamin B-12.
  • Vitamin B-6:Curry de porc panang has 0.8345 mg of Vitamin B-6.
  • Vitamin C:Curry de porc panang has 27.8433 mg of Vitamin C.
  • Vitamin D:Curry de porc panang has 16.5467 IU of Vitamin D.

Curry de porc panang contains following minerals:

  • Curry de porc panang has 54.2601mg of Calcium.
  • Curry de porc panang has 1145.1196mg of Sodium, Na.
  • Curry de porc panang has 744.2868mg of Potassium, K.
  • Curry de porc panang has 5.4471mg of Iron.

General

Does Curry de porc panang contain caffeine?

Curry de porc panang does not contain any caffeine.

Does Curry de porc panang contain alcohol?

Curry de porc panang does not contain any alcohol.

Track

Does the Nutribit app provide detailed nutritional information for Curry de porc panang?

Yes, Nutribit breaks down all macronutrients (carbs, proteins, fats) and micronutrients (vitamins, minerals) for Curry de porc panang and many other foods for free. It will also track your daily nutrients and notify you!

Can I customize Curry de porc panang quantity and other information, in the Nutribit app for FREE?

Yes, you can customize the quantity and nutritional information of Curry de porc panang in the Nutribit app for free! The app allows you to adjust serving sizes, including fractional quantities, to match your exact portion of Curry de porc panang 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 Curry de porc panang for free?

Yes! Since Curry de porc panang 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 Curry de porc panang with water tracking feature?

Nutribit automatically calculates the water content of Curry de porc panang and adds it to your daily hydration log. Simply log Curry de porc panang 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 Curry de porc panang as part of my diet?

Absolutely. Nutribit allows you to plan balanced meals, including Curry de porc panang 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 Curry de porc panang nutritional data offline in Nutribit?

Yes, once logged or saved in your meal plans, Curry de porc panang data can be accessed offline in the Nutribit app anytime anywhere!

Health Benefits of Curry de porc panang

Protein and Vitamin B-12 in Curry de porc panang supports bone health.

  • Protein in Curry de porc panang plays a role in maintaining bone density and strength, contributing to overall skeletal health.

  • Vitamin B12 in Curry de porc panang is linked to maintaining bone density and reducing the risk of osteoporosis.

Magnesium and Sodium, Na in Curry de porc panang supports bone health.

  • Magnesium in Curry de porc panang helps in the formation of bone structure and improves bone density and strength.

  • Sodium, Na in Curry de porc panang helps retain calcium and prevent the loss of bone density over time.

Magnesium and Sodium, Na in Curry de porc panang aids muscle function.

  • Magnesium in Curry de porc panang helps prevent cramps and supports muscle contraction, relaxation, and function.

  • Sodium, Na in Curry de porc panang helps muscles contract and relax, supporting proper muscle function and preventing cramps or weakness.

Protein in Curry de porc panang supports building and repairing tissues.

Builds and repairs tissues in Curry de porc panang is essential for the growth and repair of tissues in the body, including muscles, skin, and organs.

Protein in Curry de porc panang supports immune function.

Supports immune function in Curry de porc panang is crucial for the production of antibodies that help protect the body against infections and diseases.

Protein in Curry de porc panang helps regulate enzymes and hormones.

Regulates enzymes and hormones in Curry de porc panang is involved in the production of enzymes and hormones that regulate metabolism, digestion, and other vital bodily functions.

Protein in Curry de porc panang provides energy.

Provides energy in Curry de porc panang can be broken down to provide energy for the body in the absence of carbohydrates and fats.

Protein in Curry de porc panang supports muscle growth and strength.

Supports muscle growth and strength in Curry de porc panang is vital for building and maintaining muscle mass, especially important for athletes and those engaging in strength training.

Protein in Curry de porc panang helps in weight management.

Helps in weight management in Curry de porc panang promotes satiety, reducing hunger and helping with portion control, making it easier to manage weight.

Protein in Curry de porc panang aids in the production of hemoglobin.

Aids in the production of hemoglobin in Curry de porc panang is a key component in the creation of hemoglobin, the molecule responsible for transporting oxygen in the blood.

Protein in Curry de porc panang improves skin, hair, and nails.

Improves skin, hair, and nails in Curry de porc panang is essential for the health and growth of hair, skin, and nails.

Protein in Curry de porc panang regulates blood sugar levels.

Regulates blood sugar levels in Curry de porc panang helps regulate blood sugar levels by slowing down the absorption of glucose, which can help manage diabetes.

Vitamin B-6 in Curry de porc panang supports brain health

{{vitamin}} in Curry de porc panang supports brain health in {{name}} helps in neurotransmitter synthesis, improving mood regulation, memory, and cognitive function.

Vitamin B-6 in Curry de porc panang boosts immune function

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Vitamin B-6 in Curry de porc panang promotes red blood cell production

{{vitamin}} in Curry de porc panang promotes red blood cell production in {{name}} is essential for hemoglobin production, which helps transport oxygen throughout the body.

Vitamin B-6 in Curry de porc panang reduces symptoms of PMS

{{vitamin}} in Curry de porc panang reduces symptoms of PMS in {{name}} can help alleviate premenstrual syndrome (PMS) symptoms such as mood swings, irritability, and fatigue.

Vitamin B-6 in Curry de porc panang supports heart health

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Vitamin B-6 in Curry de porc panang aids in protein metabolism

{{vitamin}} in Curry de porc panang aids in protein metabolism in {{name}} helps the body break down proteins and utilize amino acids for energy and repair.

Vitamin B-6 in Curry de porc panang improves mood and reduces depression

{{vitamin}} in Curry de porc panang improves mood and reduces depression in {{name}} aids in producing serotonin, dopamine, and other neurotransmitters that regulate mood.

Vitamin B-6 in Curry de porc panang supports healthy pregnancy

{{vitamin}} in Curry de porc panang supports healthy pregnancy in {{name}} is crucial for the development of the baby's brain and nervous system during pregnancy.

Vitamin B-6 in Curry de porc panang helps prevent anemia

{{vitamin}} in Curry de porc panang helps prevent anemia in {{name}} supports the production of hemoglobin, reducing the risk of anemia and associated fatigue.

Vitamin B-6 in Curry de porc panang reduces nausea during pregnancy

{{vitamin}} in Curry de porc panang reduces nausea during pregnancy in {{name}} is known to help manage morning sickness in pregnant women.

Vitamin B-12 in Curry de porc panang supports red blood cell production

Vitamin B12 in Curry de porc panang plays a critical role in the formation of red blood cells, helping to prevent anemia.

Vitamin B-12 in Curry de porc panang boosts energy levels

Vitamin B12 in Curry de porc panang aids in converting food into energy, reducing fatigue and boosting overall energy.

Vitamin B-12 in Curry de porc panang promotes brain health

Vitamin B12 in Curry de porc panang supports the nervous system and helps maintain healthy brain function, improving memory and concentration.

Vitamin B-12 in Curry de porc panang aids in DNA synthesis

Vitamin B12 in Curry de porc panang is essential for the synthesis of DNA and RNA, the genetic material in all cells.

Vitamin B-12 in Curry de porc panang improves mood and mental health

Vitamin B12 in Curry de porc panang helps in the production of neurotransmitters like serotonin, which regulate mood.

Vitamin B-12 in Curry de porc panang maintains healthy skin, hair, and nails

Vitamin B12 in Curry de porc panang contributes to the production of cells, promoting healthier skin, hair, and nails.

Vitamin B-12 in Curry de porc panang prevents birth defects

Vitamin B12 in Curry de porc panang during pregnancy supports the development of the fetal nervous system and reduces the risk of birth defects.

Vitamin B-12 in Curry de porc panang reduces risk of macular degeneration

Vitamin B12 in Curry de porc panang lowers homocysteine levels, reducing the risk of age-related macular degeneration.

Vitamin B-12 in Curry de porc panang supports cardiovascular health

Vitamin B12 in Curry de porc panang helps regulate homocysteine levels, which may reduce the risk of heart disease.

Selenium in Curry de porc panang supports antioxidant protection.

Antioxidant Protection in Curry de porc panang helps to protect cells from damage caused by free radicals, supporting overall health and reducing the risk of chronic diseases.

Selenium in Curry de porc panang supports thyroid function.

Thyroid Function in Curry de porc panang helps in the production of thyroid hormones, which regulate metabolism, growth, and development.

Selenium in Curry de porc panang supports immune system health.

Immune System Support in Curry de porc panang enhances immune function by promoting the production of white blood cells that help defend against infections and diseases.

Selenium in Curry de porc panang supports heart health.

Heart Health in Curry de porc panang helps lower inflammation and oxidative stress, reducing the risk of heart disease.

Selenium in Curry de porc panang supports cancer prevention.

Cancer Prevention in Curry de porc panang helps prevent DNA damage and tumor growth, potentially reducing the risk of certain cancers.

Selenium in Curry de porc panang supports cognitive function.

Cognitive Function in Curry de porc panang may help improve brain function and reduce cognitive decline, lowering the risk of neurodegenerative diseases like Alzheimer's.

Selenium in Curry de porc panang supports skin health.

Skin Health in Curry de porc panang helps protect the skin from UV damage and supports wound healing.

Selenium in Curry de porc panang supports reproductive health.

Reproductive Health in Curry de porc panang regulates hormone levels and improves sperm quality, supporting fertility in both men and women.

Selenium in Curry de porc panang provides anti-inflammatory effects.

Anti-Inflammatory Effects in Curry de porc panang helps reduce inflammation in the body, potentially preventing chronic diseases.

Magnesium in Curry de porc panang promotes heart health.

Promotes Heart Health in Curry de porc panang helps regulate heartbeat, blood pressure, and supports cardiovascular function.

Magnesium in Curry de porc panang enhances nerve function.

Enhances Nerve Function in Curry de porc panang supports mental clarity, focus, and nerve impulse transmission.

Magnesium in Curry de porc panang improves sleep quality.

Improves Sleep Quality in Curry de porc panang regulates sleep patterns by supporting melatonin production.

Magnesium in Curry de porc panang supports healthy blood sugar levels.

Supports Healthy Blood Sugar Levels in Curry de porc panang helps regulate insulin function and maintain healthy blood sugar levels.

Magnesium in Curry de porc panang reduces migraine frequency.

Reduces Migraine Frequency in Curry de porc panang may help reduce the frequency and severity of migraines.

Magnesium in Curry de porc panang promotes digestive health.

Promotes Digestive Health in Curry de porc panang supports bowel function and helps prevent constipation.

Magnesium in Curry de porc panang helps relieve stress and anxiety.

Helps Relieve Stress and Anxiety in Curry de porc panang calms the nervous system and may reduce symptoms of stress, anxiety, and depression.

Magnesium in Curry de porc panang boosts protein synthesis.

Boosts Protein Synthesis in Curry de porc panang plays a crucial role in protein synthesis and supports tissue repair and growth.

Sodium, Na in Curry de porc panang supports fluid balance.

Maintains Fluid Balance in Curry de porc panang helps regulate the balance of fluids in and out of cells and organs, maintaining hydration levels and preventing dehydration.

Sodium, Na in Curry de porc panang supports nerve function.

Supports Nerve Function in Curry de porc panang helps transmit nerve impulses and maintain communication between nerves and muscles.

Sodium, Na in Curry de porc panang helps regulate blood pressure.

Regulates Blood Pressure in Curry de porc panang helps balance fluid and electrolyte levels in the body to maintain normal blood pressure levels.

Sodium, Na in Curry de porc panang aids nutrient absorption.

Improves Nutrient Absorption in Curry de porc panang assists in the absorption of essential nutrients like glucose, amino acids, and other electrolytes across cell membranes.

Sodium, Na in Curry de porc panang helps balance pH levels.

Balances pH Levels in Curry de porc panang helps regulate the body`s pH balance, ensuring a stable and healthy internal environment.

Potassium, K in Curry de porc panang supports heart health.

Supports Heart Health in Curry de porc panang helps regulate blood pressure by balancing sodium, potentially reducing the risk of stroke, heart disease, and kidney stones.

Potassium, K in Curry de porc panang supports muscle function.

Muscle Function in Curry de porc panang plays a key role in muscle contraction and function, helping prevent cramps and promoting healthy muscle activity.

Potassium, K in Curry de porc panang supports bone health.

Bone Health in Curry de porc panang helps preserve bone mineral density and reduce calcium loss, promoting stronger bones.

Potassium, K in Curry de porc panang supports fluid balance.

Fluid Balance in Curry de porc panang helps maintain fluid balance in the body, ensuring efficient function of cells, tissues, and organs.

Potassium, K in Curry de porc panang supports nerve function.

Nerve Function in Curry de porc panang is essential for transmitting electrical signals between cells, supporting proper nerve function.

Potassium, K in Curry de porc panang reduces the risk of kidney stones.

Reduces Risk of Kidney Stones in Curry de porc panang may help prevent kidney stone formation by reducing calcium excretion in the urine.

Potassium, K in Curry de porc panang helps regulate blood sugar.

Regulates Blood Sugar in Curry de porc panang helps regulate blood sugar levels and may reduce the risk of type 2 diabetes by improving insulin sensitivity.

Potassium, K in Curry de porc panang reduces water retention.

Reduces Water Retention in Curry de porc panang helps balance sodium levels, reducing water retention and bloating.

Potassium, K in Curry de porc panang helps reduce hypertension.

Adequate Reduces Hypertension in Curry de porc panang intake can help lower blood pressure, especially when combined with reduced sodium intake.

Copper in Curry de porc panang supports red blood cell formation.

Copper in Curry de porc panang plays a key role in the production of hemoglobin and red blood cells, essential for transporting oxygen throughout the body.

Copper in Curry de porc panang boosts immune function.

Copper in Curry de porc panang enhances the immune system by aiding in the development and activation of immune cells, helping the body fight infections.

Copper in Curry de porc panang promotes healthy bones and connective tissues.

Copper in Curry de porc panang is involved in the formation of collagen, which is important for maintaining healthy bones, joints, and connective tissues.

Copper in Curry de porc panang supports nervous system health.

Copper in Curry de porc panang is essential for the proper functioning of the nervous system, helping with neurotransmitter formation and brain health.

Copper in Curry de porc panang acts as an antioxidant.

Copper in Curry de porc panang is part of enzymes that act as antioxidants, protecting cells from oxidative stress and preventing cell damage caused by free radicals.

Copper in Curry de porc panang enhances iron absorption.

Copper in Curry de porc panang helps the body absorb and utilize iron effectively, preventing iron deficiency anemia.

Copper in Curry de porc panang maintains cardiovascular health.

Copper in Curry de porc panang helps in maintaining the health of blood vessels and supports the function of enzymes responsible for the metabolism of cholesterol.

Copper in Curry de porc panang promotes healthy skin.

Copper in Curry de porc panang contributes to the production of melanin, which is important for skin pigmentation, and helps in wound healing.

Copper in Curry de porc panang supports energy production.

Copper in Curry de porc panang plays a role in the body’s ability to produce energy from food by aiding in the formation of ATP (adenosine triphosphate), the energy currency of cells.

Copper in Curry de porc panang regulates blood pressure.

Copper in Curry de porc panang has a role in the regulation of blood pressure by helping the blood vessels to relax and function effectively.

Zinc in Curry de porc panang boosts immune system

Boosts Immune System in Curry de porc panang is essential for maintaining a healthy immune system and helps in the production of immune cells that fight infections.

Zinc in Curry de porc panang promotes wound healing

Promotes Wound Healing in Curry de porc panang plays a key role in tissue repair and regeneration, speeding up the healing of wounds and injuries.

Zinc in Curry de porc panang supports growth and development

Supports Growth and Development in Curry de porc panang is crucial for proper growth and development, particularly during pregnancy, infancy, and childhood.

Zinc in Curry de porc panang improves skin health

Improves Skin Health in Curry de porc panang helps in the treatment of acne and other skin conditions by regulating oil production and reducing inflammation.

Zinc in Curry de porc panang enhances brain function

Enhances Brain Function in Curry de porc panang is involved in neurotransmitter function and helps support cognitive functions such as memory and learning.

Zinc in Curry de porc panang regulates hormonal balance

Regulates Hormonal Balance in Curry de porc panang helps in the regulation of hormones, particularly insulin, thyroid hormones, and sex hormones.

Zinc in Curry de porc panang supports healthy vision

Supports Healthy Vision in Curry de porc panang is vital for maintaining good eyesight and may help prevent age-related macular degeneration (AMD).

Zinc in Curry de porc panang improves digestive health

Improves Digestive Health in Curry de porc panang supports the proper functioning of digestive enzymes, which helps maintain a healthy digestive system.

Zinc in Curry de porc panang maintains healthy reproductive function

Maintains Healthy Reproductive Function in Curry de porc panang plays an important role in fertility and reproduction, particularly in men, by supporting healthy sperm production.

Zinc in Curry de porc panang reduces inflammation

Reduces Inflammation in Curry de porc panang has anti-inflammatory properties and can help reduce chronic inflammation in the body, promoting overall health.

How to burn 481 calories?

The amount of exercise required to burn off 249.41 gramme Curry de porc panang

Set Your Weight

0 steps

Average 2.3 ft stride

0 mins walk

5 km/hr or 3 mph

0 mins run

9 km/hr or 6 mph

0 mins cycling

General, no slope

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.

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