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.
3 tablespoons (41g) extra virgin olive oil |
1 large (150g) onions |
1 large (164g) green bell peppers |
1 tablespoon (8g) garlic |
4 teaspoons (4g) all purpose Greek seasoning |
28 ounces (794g) crushed tomatoes |
15 ounces (425g) garbanzo beans |
1 cup (244g) chicken broth |
2 (0g) bay leaves |
1 teaspoon (2g) pepper |
1 (960g) oven-roasted deli chicken |
1/2 cup (67g) kalamata olives |
1 tablespoon (15g) lemon juice |
2 cups (488g) chicken broth |
1 tablespoon (14g) extra virgin olive oil |
1/2 teaspoon (3g) salt |
10 ounces (284g) couscous |
1/4 cup (36g) raisins |
1 teaspoon (3g) cinnamon |
1 tablespoon (15g) orange juice |
Total | 1 serving | |
Alanine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.4 | 0.9 | n/a | n/a | 0.0 | 13.5 | 0.0 | n/a | n/a | 0.0 | 0.0 | 1.1 | 0.0 | 0.0 | 0.0 | 16 | 2 |
Alcohol (g) | 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 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Arginine (g) | 0.0 | 0.2 | 0.0 | 0.1 | 0.0 | 0.3 | 2.0 | n/a | n/a | 0.0 | 14.5 | 0.0 | n/a | n/a | 0.0 | 0.0 | 1.3 | 0.1 | 0.0 | 0.0 | 19 | 2 |
Ash (g) | 0.0 | 0.5 | 0.7 | 0.1 | 0.3 | 10.7 | 6.8 | 2.5 | 0.0 | 0.1 | 8.3 | 1.5 | 0.0 | 5.0 | 0.0 | 3.0 | 1.8 | 0.7 | 0.1 | 0.1 | 42 | 5 |
Aspartic acid (g) | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | 1.7 | 2.5 | n/a | n/a | 0.0 | 20.5 | 0.1 | n/a | n/a | 0.0 | 0.0 | 1.5 | 0.0 | 0.0 | 0.0 | 27 | 3 |
Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Calcium (mg) | 0.4 | 34.5 | 16.4 | 15.1 | 63.9 | 269.9 | 136.1 | 9.8 | 1.0 | 10.2 | 115.2 | 59.1 | 0.9 | 19.5 | 0.1 | 0.7 | 68.0 | 18.1 | 26.2 | 1.6 | 867 | 108 |
Calories | 358.0 | 60.0 | 32.8 | 12.5 | 10.6 | 254.0 | 506.1 | 39.0 | 0.4 | 5.8 | 2,140.8 | 77.3 | 3.4 | 78.1 | 119.3 | 0.0 | 1,066.0 | 108.4 | 6.5 | 6.7 | 4,886 | 611 |
Calories (kj) | 1,498.1 | 249.0 | 137.8 | 52.1 | 44.3 | 1,063.7 | 2,113.6 | 163.5 | 1.6 | 24.2 | 8,956.8 | 323.2 | 13.9 | 327.0 | 499.4 | 0.0 | 4,459.8 | 453.9 | 27.0 | 28.0 | 20,437 | 2,555 |
Carbohydrates (g) | 0.0 | 14.0 | 7.6 | 2.8 | 2.8 | 57.9 | 96.2 | 0.9 | 0.1 | 1.5 | 0.0 | 4.2 | 1.1 | 1.9 | 0.0 | 0.0 | 219.5 | 28.7 | 2.1 | 1.5 | 443 | 55 |
Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 729.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 730 | 91 |
Copper (mg) | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 1.5 | 0.7 | 0.1 | 0.0 | 0.0 | 0.6 | 0.2 | 0.0 | 0.2 | 0.0 | 0.0 | 0.7 | 0.1 | 0.0 | 0.0 | 4 | 1 |
Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.3 | n/a | n/a | 0.0 | 3.1 | n/a | n/a | n/a | 0.0 | 0.0 | 1.0 | 0.0 | 0.0 | 0.0 | 5 | 1 |
Dietary Fiber (g) | 0.0 | 2.6 | 2.8 | 0.2 | 1.7 | 15.1 | 18.7 | 0.0 | 0.0 | 0.6 | 0.0 | 2.2 | 0.0 | 0.0 | 0.0 | 0.0 | 14.2 | 1.3 | 1.4 | 0.0 | 61 | 8 |
Folate (mcg) | 0.0 | 28.5 | 16.4 | 0.3 | 9.5 | 103.2 | 284.9 | 4.9 | 0.2 | 0.4 | 48.0 | 0.0 | 3.1 | 9.8 | 0.0 | 0.0 | 56.7 | 1.8 | 0.2 | 4.5 | 572 | 72 |
Folate, DFE (mcg) | 0.0 | 28.5 | 16.4 | 0.3 | 9.5 | 103.2 | 284.9 | 4.9 | 0.2 | 0.4 | 48.0 | 0.0 | 3.1 | 9.8 | 0.0 | 0.0 | 56.7 | 1.8 | 0.2 | 4.5 | 572 | 72 |
Folate, food (mcg) | 0.0 | 28.5 | 16.4 | 0.3 | 9.5 | 103.2 | 284.9 | 4.9 | 0.2 | 0.4 | 48.0 | 0.0 | 3.1 | 9.8 | 0.0 | 0.0 | 56.7 | 1.8 | 0.2 | 4.5 | 572 | 72 |
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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Fructose | n/a | 1.9 | 1.8 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | 10.8 | 0.0 | n/a | 15 | 2 |
Galactose | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
Glucose (dextrose) | n/a | 3.0 | 1.9 | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | 10.1 | 0.0 | n/a | 15 | 2 |
Glutamic acid (g) | 0.0 | 0.4 | 0.3 | 0.1 | 0.0 | 4.5 | 3.7 | n/a | n/a | 0.0 | 33.6 | 0.1 | n/a | n/a | 0.0 | 0.0 | 13.0 | 0.1 | 0.0 | 0.0 | 56 | 7 |
Glycine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.9 | n/a | n/a | 0.0 | 15.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 1.1 | 0.0 | 0.0 | 0.0 | 18 | 2 |
Histidine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.6 | n/a | n/a | 0.0 | 6.7 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 8 | 1 |
Hydroxyproline | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
Iron (mg) | 0.2 | 0.3 | 0.6 | 0.1 | 1.5 | 10.3 | 5.7 | 0.5 | 0.1 | 0.2 | 12.1 | 2.2 | 0.0 | 1.0 | 0.1 | 0.0 | 3.1 | 0.7 | 0.2 | 0.0 | 39 | 5 |
Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.9 | n/a | n/a | 0.0 | 11.4 | 0.0 | n/a | n/a | 0.0 | 0.0 | 1.4 | 0.0 | 0.0 | 0.0 | 14 | 2 |
Lactose | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
Leucine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.5 | 1.5 | n/a | n/a | 0.0 | 16.7 | 0.0 | n/a | n/a | 0.0 | 0.0 | 2.5 | 0.0 | 0.0 | 0.0 | 21 | 3 |
Lysine (g) | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.5 | 1.4 | n/a | n/a | 0.0 | 18.7 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 21 | 3 |
Magnesium (mg) | 0.0 | 15.0 | 16.4 | 2.1 | 10.8 | 158.8 | 123.3 | 2.4 | 0.1 | 3.9 | 192.0 | 2.7 | 0.9 | 4.9 | 0.0 | 0.0 | 124.7 | 11.6 | 1.6 | 1.6 | 673 | 84 |
Maltose | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
Manganese (mg) | 0.0 | 0.2 | 0.2 | 0.1 | 0.2 | 1.5 | 2.6 | 0.2 | 0.0 | 0.3 | 0.2 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 2.2 | 0.1 | 0.5 | 0.0 | 9 | 1 |
Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | n/a | n/a | 0.0 | 6.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 7 | 1 |
Monounsaturated Fat (g) | 29.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 1.1 | 0.6 | 0.0 | 0.0 | 51.8 | 5.3 | 0.0 | 1.2 | 9.8 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 100 | 13 |
Niacin (mg) | 0.0 | 0.2 | 0.8 | 0.1 | 0.2 | 9.7 | 0.6 | 3.3 | 0.0 | 0.0 | 71.2 | 0.0 | 0.0 | 6.7 | 0.0 | 0.0 | 9.9 | 0.3 | 0.0 | 0.1 | 103 | 13 |
Pantothenic acid (mg) | 0.0 | 0.2 | 0.2 | 0.0 | 0.0 | 2.2 | 1.3 | 0.0 | n/a | 0.0 | 8.8 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 3.5 | 0.0 | 0.0 | 0.0 | 17 | 2 |
Phenylalanine (g) | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.3 | 1.1 | n/a | n/a | 0.0 | 8.9 | 0.0 | n/a | n/a | 0.0 | 0.0 | 1.8 | 0.0 | 0.0 | 0.0 | 12 | 2 |
Phosphorus (mg) | 0.0 | 43.5 | 32.8 | 12.8 | 5.9 | 254.0 | 382.8 | 73.2 | 0.1 | 3.6 | 1,718.4 | 2.0 | 1.2 | 146.4 | 0.0 | 0.0 | 482.0 | 36.6 | 1.7 | 2.5 | 3,200 | 400 |
Phytosterols (mg) | 89.5 | 22.5 | 14.8 | n/a | 8.1 | n/a | n/a | n/a | n/a | 2.1 | n/a | n/a | n/a | n/a | 29.8 | 0.0 | n/a | n/a | 0.7 | n/a | 168 | 21 |
Polyunsaturated Fat (g) | 4.3 | 0.0 | 0.1 | 0.0 | 0.1 | 0.9 | 2.2 | 0.3 | 0.0 | 0.0 | 28.0 | 0.6 | 0.0 | 0.5 | 1.4 | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 39 | 5 |
Potassium (mg) | 0.4 | 219.0 | 287.0 | 33.5 | 50.4 | 2,325.8 | 731.5 | 209.8 | 0.6 | 30.6 | 2,025.6 | 5.4 | 15.7 | 419.7 | 0.1 | 0.2 | 470.6 | 271.5 | 11.3 | 29.8 | 7,139 | 892 |
Proline (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.9 | n/a | n/a | 0.0 | 11.3 | 0.0 | n/a | n/a | 0.0 | 0.0 | 4.0 | 0.1 | 0.0 | 0.0 | 17 | 2 |
Protein (g) | 0.0 | 1.7 | 1.4 | 0.5 | 0.4 | 13.0 | 21.1 | 4.9 | 0.0 | 0.2 | 230.1 | 0.6 | 0.1 | 9.9 | 0.0 | 0.0 | 36.2 | 1.1 | 0.1 | 0.1 | 321 | 40 |
Retinol (mcg) | 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.1 | 0.1 | 0.0 | 0.0 | 1.4 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 3 | 0 |
Saturated Fat (g) | 5.6 | 0.1 | 0.1 | 0.0 | 0.1 | 0.3 | 0.5 | 0.4 | 0.0 | 0.0 | 35.9 | 1.0 | 0.0 | 0.8 | 1.9 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 47 | 6 |
Selenium (mcg) | 0.0 | 0.8 | 0.0 | 1.2 | 0.2 | 4.8 | 11.9 | 0.0 | 0.0 | 0.1 | 226.6 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.2 | 0.1 | 0.0 | 246 | 31 |
Serine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | 1.1 | n/a | n/a | 0.0 | 8.1 | 0.0 | n/a | n/a | 0.0 | 0.0 | 1.7 | 0.0 | 0.0 | 0.0 | 11 | 1 |
Sodium (mg) | 0.8 | 6.0 | 4.9 | 1.4 | 1.0 | 1,047.8 | 1,271.6 | 746.6 | 0.0 | 0.5 | 700.8 | 493.9 | 0.2 | 1,493.3 | 0.3 | 1,162.7 | 28.4 | 4.0 | 0.3 | 0.1 | 6,965 | 871 |
Starch | n/a | 0.0 | 0.0 | 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 | 1.0 | n/a | n/a | 1 | 0 |
Sucrose | n/a | 1.5 | 0.2 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.1 | n/a | n/a | n/a | n/a | 0.2 | 0.0 | n/a | 2 | 0 |
Sugar (g) | 0.0 | 6.4 | 3.9 | 0.1 | 0.2 | n/a | n/a | 0.7 | n/a | 0.0 | n/a | 0.0 | 0.4 | 1.4 | 0.0 | 0.0 | n/a | 21.5 | 0.1 | 1.2 | 36 | 4 |
Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
Thiamin (mg) | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.6 | 0.1 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 2 | 0 |
Threonine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | 0.8 | n/a | n/a | 0.0 | 9.5 | 0.0 | n/a | n/a | 0.0 | 0.0 | 1.0 | 0.0 | 0.0 | 0.0 | 12 | 1 |
Tocopherol, alpha (mg) | 5.8 | 0.0 | 0.6 | 0.0 | 0.7 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | 1.1 | 0.0 | 0.1 | 1.9 | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 11 | 1 |
Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0 | 0 |
Tocopherol, gamma (mg) | 0.3 | 0.0 | 0.0 | n/a | 1.0 | n/a | n/a | n/a | n/a | 0.2 | n/a | 0.0 | n/a | n/a | 0.1 | n/a | n/a | 0.0 | 0.3 | n/a | 2 | 0 |
Total Fat (g) | 40.5 | 0.2 | 0.3 | 0.0 | 0.2 | 2.2 | 4.8 | 1.4 | 0.0 | 0.1 | 128.5 | 7.2 | 0.0 | 2.8 | 13.5 | 0.0 | 1.8 | 0.2 | 0.0 | 0.0 | 204 | 25 |
Trans-monoenoic Fat | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
TransFatty acids | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | 0 | 0 |
Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | n/a | n/a | 0.0 | 2.6 | n/a | n/a | n/a | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 3 | 0 |
Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.5 | n/a | n/a | 0.0 | 7.4 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | 9 | 1 |
Valine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.3 | 0.9 | n/a | n/a | 0.0 | 11.2 | 0.0 | n/a | n/a | 0.0 | 0.0 | 1.5 | 0.0 | 0.0 | 0.0 | 14 | 2 |
Vitamin A, IU (IU) | 0.0 | 3.0 | 606.8 | 0.8 | 68.0 | 5,548.6 | 89.3 | 0.0 | 7.4 | 12.6 | 796.8 | 270.8 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 7.7 | 29.8 | 7,442 | 930 |
Vitamin A, RAE (mcg) | 0.0 | 0.0 | 29.5 | 0.0 | 3.4 | 277.8 | 4.3 | 0.0 | 0.4 | 0.6 | n/a | 13.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 1.5 | 331 | 41 |
Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 2.6 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3 | 0 |
Vitamin B-6 (mg) | 0.0 | 0.2 | 0.4 | 0.1 | 0.0 | 1.2 | 2.0 | 0.0 | 0.0 | 0.0 | 3.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 0.0 | 8 | 1 |
Vitamin C (mg) | 0.0 | 11.1 | 131.9 | 2.6 | 0.1 | 73.0 | 16.2 | 0.0 | 0.1 | 0.0 | 0.0 | 0.6 | 5.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.1 | 7.4 | 250 | 31 |
Vitamin D (IU) | 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 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
Water (g) | 0.0 | 133.7 | 154.0 | 4.9 | 0.4 | 710.0 | 296.4 | 234.1 | 0.0 | 0.3 | 596.2 | 53.8 | 14.1 | 468.2 | 0.0 | 0.0 | 24.3 | 5.6 | 0.3 | 13.1 | 2,709 | 339 |
Zinc (mg) | 0.0 | 0.3 | 0.2 | 0.1 | 0.1 | 2.1 | 4.5 | 0.2 | 0.0 | 0.0 | 13.9 | 0.1 | 0.0 | 0.5 | 0.0 | 0.0 | 2.4 | 0.1 | 0.0 | 0.0 | 25 | 3 |
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