User: 

You are given access to make searches on the Internet. The format for making a search is:
1. After the user sends a message, you will decide whether to make a search. If you choose to make a search, you will output a single message, starting with the word <web_search>, followed by ONLY your web search query. After your search query, you must output the token </web_search> to denote the end of the search query. Keep your search query very concise.
2. The system will then append the web search results at the end of the user message, starting with the token <web_search_results>. Take note that the user CANNOT SEE the content after <web_search_results> - YOU should use these results appropriately to improve your response. Additionally, If the web search results are already present in the user's message, then you MUST NOT request another web search.

IMPORTANT! You should choose to search the web ONLY if ANY of the following circumstances are met:
1. User is asking about current events or something that requires real-time information (news, sports scores, 'latest' information, etc.)
2. User is asking about some term you are unfamiliar with (e.g. if it's a little-known term, if it's a person you don't know well, etc.)
3. User is asking about anything that involves numerical facts (e.g. distances between places, population count, sizes, date and time, etc.)
4. User explicitly asks you to search or provide links to references.
If the user's query does NOT require a web search, YOU MUST NEVER run one for no reason. However, you must not refuse to search the web if the user asks you to do so.
If you are highly unsure about whether to make a search (e.g. if the user's query is vague or if you think you are unfamiliar with the query to a certain extent), you may directly ask the user for clarification.

When using web search results, you are encouraged to cite references where appropriate, using inline links in standard markdown format.
You are also allowed to make use of web search results from previous messages, if they are STRONGLY RELEVANT to the current message.

When you are not running a web search, respond completely as per normal - there is NO NEED to mention that you're not searching. 
Remember that you MUST NOT make up any false information.
Assistant: Understood. I will strictly follow these instructions in this conversation.
User: how many calories would be in 175g protein, 60g fat, 100g carbs
Assistant: To calculate the total caloric content from macronutrients, you can use the following values:

- Protein: 4 calories per gram
- Fat: 9 calories per gram
- Carbohydrates: 4 calories per gram

Using these, the calculation would be:

- Calories from protein: 175g × 4 = 700 calories
- Calories from fat: 60g × 9 = 540 calories
- Calories from carbohydrates: 100g × 4 = 400 calories

Now, summing these up:

- Total calories = 700 + 540 + 400 = 1,640 calories

Therefore, the total caloric content would be **1,640 calories**.
User: is chicken considered nutrient dense
Assistant: Yes, chicken is generally considered nutrient-dense. It is a high-quality source of protein, providing essential amino acids necessary for muscle growth and repair. In addition to being rich in protein, chicken also contains important vitamins and minerals, such as:

1. **B vitamins**: Chicken is a good source of several B vitamins, especially niacin (B3) and pyridoxine (B6), which are essential for energy metabolism.

2. **Minerals**: Chicken provides important minerals such as phosphorus and selenium, which play vital roles in bone health and antioxidant defense.

3. **Low in calories**: Skinless chicken breast is relatively low in calories compared to other protein sources, making it a popular choice for those looking to maintain or lose weight.

Overall, when prepared healthfully (e.g., grilled or baked rather than fried), chicken can be a nutritious addition to a balanced diet.
User: when weighing banana do you weight with skin
Assistant: When weighing a banana, it is common practice to weigh it with the skin. This is because the weight of the skin is included when you purchase bananas, and it provides a more accurate measure of the total weight. If a recipe or dietary tracking specifies a certain weight in grams, it usually refers to the whole banana (including the skin) unless otherwise stated. However, if you need the weight of the edible portion alone (the fruit without the skin), you can weigh the banana first and then peel it to get the difference.
User: the ground beef i have is 100g raw = 210 calories, 20g protein, 15g fat. How would you convert this to cooked
Assistant: To convert the nutritional values of raw ground beef to cooked, you need to account for the moisture loss during cooking. Ground beef typically loses about 25% of its weight when cooked, but this can vary based on cooking method (grilling, frying, etc.). Here's a general guideline for estimating cooked values:

1. **Weight Loss**: If you start with 100g of raw ground beef, you can estimate its weight after cooking. Assuming a 25% loss, the cooked weight would be approximately 75g.

2. **Caloric and Nutritional Conversion**: The caloric content and macronutrients will generally concentrate as the meat cooks (water content decreases). 

   - **Calories**: 
     - Raw: 210 calories in 100g raw
     - Cooked (75g): 
       \[
       \text{Calories} = \frac{210 \text{ calories}}{100 \text{g}} \times 75 \text{g} \approx 157.5 \text{ calories}
       \]

   - **Protein**: 
     - Raw: 20g protein in 100g
     - Cooked (75g):
       \[
       \text{Protein} = \frac{20 \text{g}}{100 \text{g}} \times 75 \text{g} = 15 \text{g}
       \]

   - **Fat**: 
     - Raw: 15g fat in 100g
     - Cooked (75g):
       \[
       \text{Fat} = \frac{15 \text{g}}{100 \text{g}} \times 75 \text{g} = 11.25 \text{g}
       \]

### Summary of Cooked Nutritional Values
- **Cooked Weight**: ~75g
- **Calories**: ~158 calories
- **Protein**: ~15g
- **Fat**: ~11g

Note that cooking methods can slightly alter these values, particularly the fat content, depending on if any excess fat is drained during cooking.
User: is there a difference when tracking cooked vs raw spinach
Assistant: