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ASDF
Carbohydrates: High (from yams – main energy source)
Calories: Moderate to high
Fat: Moderate (from palm oil)
Protein: Low to moderate (higher if fish or meat is added)
Fiber: Moderate
Vitamin A: High (from palm oil)
Vitamin C: Present
Iron: Small amount
Potassium: Present
(per 100g cooked, approx.):
Calories: 180–220 kcal
Protein: 20–25 g
Fat: 10–15 g
Saturated fat: 4–6 g
Collagen/Gelatin: High
Iron: 2–3 mg
Zinc: 3–4 mg
Calcium: Moderate
Phosphorus: Moderate
Vitamin B12: Present
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Wine
Meat
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