Nutrition working
Baked Potatoes with Cottage Cheese, Corn and Chives: where the numbers come from
Each ingredient is matched to a record in the Australian food-composition data, that record's per-100 g values are scaled to the weight the recipe uses, the results are added, and the total is divided by 2 servings. This page shows all of it, so the estimate can be checked rather than taken on trust.
Per ingredient
| Ingredient | Weight | Composition record | Energy (kJ) | Energy (kcal) | Protein (g) | Carbohydrate (g) | Fibre (g) | Fat (g) | Sodium (mg) | Calcium (mg) | Potassium (mg) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Potato | 550 g | F007325 — Potato, pale skin, peeled, raw | 1331 (242/100 g) | 318.1 (57.8/100 g) | 11 (2/100 g) | 63.3 (11.5/100 g) | 6.1 (1.1/100 g) | 0 (0/100 g) | 22 (4/100 g) | 16.5 (3/100 g) | 2090 (380/100 g) |
| Olive Oil | 18 g | F006177 — Oil, olive | 665.1 (3695/100 g) | 159 (883.1/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 18 (99.9/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) |
| Cottage Cheese | 160 g | F002435 — Cheese, cottage | 889.6 (556/100 g) | 212.6 (132.9/100 g) | 27.2 (17/100 g) | 2.9 (1.8/100 g) | 0 (0/100 g) | 9.1 (5.7/100 g) | 443.2 (277/100 g) | 142.4 (89/100 g) | 196.8 (123/100 g) |
| Unsalted Butter | 18 g | F001971 — Butter, plain, no added salt | 552.4 (3069/100 g) | 132 (733.5/100 g) | 0.2 (1.1/100 g) | 0.1 (0.6/100 g) | 0 (0/100 g) | 14.8 (82.2/100 g) | 1.8 (10/100 g) | 3.1 (17/100 g) | 4.1 (23/100 g) |
| Cheddar | 40 g | F002414 — Cheese, cheddar, natural, plain | 674.4 (1686/100 g) | 161.2 (403/100 g) | 9.8 (24.6/100 g) | 0.1 (0.3/100 g) | 0 (0/100 g) | 13.4 (33.4/100 g) | 274.4 (686/100 g) | 304 (760/100 g) | 29.2 (73/100 g) |
| Corn | 120 g | F003200 — Corn, boiled, microwaved or steamed, drained | 460.8 (384/100 g) | 110.1 (91.8/100 g) | 4.6 (3.8/100 g) | 15.6 (13/100 g) | 5.3 (4.4/100 g) | 2.3 (1.9/100 g) | 22.8 (19/100 g) | 19.2 (16/100 g) | 280.8 (234/100 g) |
| Chives | 10 g | F002907 — Chives, fresh, raw | 12 (120/100 g) | 2.9 (28.7/100 g) | 0.2 (1.5/100 g) | 0.3 (2.6/100 g) | 0.5 (4.7/100 g) | 0 (0.3/100 g) | 0.7 (7/100 g) | 9 (90/100 g) | 21 (210/100 g) |
| Whole recipe | 4585.3 | 1095.9 | 52.9 | 82.2 | 11.8 | 57.6 | 764.9 | 494.2 | 2621.9 | ||
| Per serving (÷ 2) | 2292.7 | 548 | 26.5 | 41.1 | 5.9 | 28.8 | 382.5 | 247.1 | 1311 | ||
Oxalate
66 mg per serving (131 mg for the whole recipe, divided by 2). This comes from the Oxalosis and Hyperoxaluria Foundation list rather than the Australian composition data above, which does not carry oxalate.
| Ingredient | Weight | Basis | mg per 100 g | Contributes (mg) |
|---|---|---|---|---|
| Potato | 550 g | as weighed | 23 | 127 |
| Corn | 120 g | as weighed | 2 | 2 |
| Olive Oil | 18 g | as weighed | 5 | 1 |
| Cheddar | 40 g | as weighed | 2 | 1 |
| Chives | 10 g | as weighed | 5 | 1 |
| Unsalted Butter | 18 g | as weighed | 2 | 0 |
| Cottage Cheese | 160 g | as weighed | 0 | 0 |
| Per serving (÷ 2) | 66 | |||
Oxalate in a plant moves with variety, ripeness, soil and cooking, and what you absorb depends on the calcium eaten in the same meal rather than on the figure alone. The full table and what it is worth.
Not counted
These lines contribute nothing to the figures above, because they carry no weight or no composition match. Finishing salt and pepper added to taste are deliberately excluded: the amount is the cook's, so counting it would be inventing a number.
- Ground black pepper, to taste
Why these records
Where a generic database item cannot represent an ingredient exactly, the choice is recorded with the ingredient rather than left to inference.
- Potato
- Weighed raw, peeled and diced, before boiling or roasting; ledger key carried over verbatim from the published book.
- Olive Oil
- Measured from the bottle, plain or extra-virgin; AUSNUT has a single olive oil record and the ledger key is carried over verbatim.
- Cottage Cheese
- Spooned straight from the tub; regular cottage cheese taken because the ingredient name does not specify reduced fat.
- Unsalted Butter
- Ingredient name specifies unsalted, so the plain no-added-salt butter record is used rather than the salted or not-further-defined records.
- Cheddar
- Ingredient name does not specify reduced fat, so the regular-fat natural cheddar record is taken per the house rule; one recipe line does say reduced-fat, and the regular-fat record is the more conservative choice on energy and saturated fat.
- Corn
- Both recipes use kernels already cooked, one saying explicitly cooked and cooled. Chose the boiled or steamed drained record over canned kernels drained because the recipes do not specify canned and the canned record carries 170 mg sodium of added brine salt.
- Chives
- Used in 2-6 g amounts so contributes almost nothing, but mapped honestly to the fresh raw chives record rather than skipped.
What this is and is not
These figures match the ones shown on the recipe page exactly, because both come from this same arithmetic.
A composition database gives representative values for a food, not an analysis of your tin, your loaf or your cut of meat. Brands differ, produce varies, and yields change with how long something cooked and how hard it was drained. Treat every figure here as an estimate of the right order rather than a measurement, and where a number matters clinically, take it to whoever is managing your care. CERNERE publishes the working so it can be argued with, not to imply a precision food does not have.
