Nutrition working
Baked Stuffed Capsicums with Beef, Rice & Herbs: 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 4 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Capsicum | 800 g | F002247 — Capsicum, red, raw | 920 (115/100 g) | 219.9 (27.5/100 g) | 8.8 (1.1/100 g) | 35.2 (4.4/100 g) | 8.8 (1.1/100 g) | 3.2 (0.4/100 g) | 24 (3/100 g) | 56 (7/100 g) | 1920 (240/100 g) |
| Lean Beef Mince | 400 g | F000678 — Beef, mince, ~5-10% fat, raw | 2840 (710/100 g) | 678.8 (169.7/100 g) | 89.6 (22.4/100 g) | 0 (0/100 g) | 0 (0/100 g) | 35.6 (8.9/100 g) | 272 (68/100 g) | 28 (7/100 g) | 1392 (348/100 g) |
| White Rice | 190 g | F007682 — Rice, white, uncooked | 2701.8 (1422/100 g) | 645.7 (339.9/100 g) | 13.3 (7/100 g) | 140.6 (74/100 g) | 1.5 (0.8/100 g) | 1.7 (0.9/100 g) | 1.9 (1/100 g) | 7.6 (4/100 g) | 110.2 (58/100 g) |
| Onion | 150 g | F006225 — Onion, mature, brown skinned, peeled, raw | 204 (136/100 g) | 48.8 (32.5/100 g) | 2 (1.3/100 g) | 8.7 (5.8/100 g) | 3.5 (2.3/100 g) | 0 (0/100 g) | 12 (8/100 g) | 34.5 (23/100 g) | 270 (180/100 g) |
| Garlic | 15 g | F004193 — Garlic, peeled, raw | 78.3 (522/100 g) | 18.7 (124.8/100 g) | 0.9 (6.1/100 g) | 1.5 (10.2/100 g) | 2.5 (16.9/100 g) | 0.4 (2.8/100 g) | 1.2 (8/100 g) | 4.5 (30/100 g) | 76.5 (510/100 g) |
| No-Added-Salt Canned Tomatoes | 400 g | F010071 — Tomato, whole, canned in tomato juice, no added salt, undrained | 316 (79/100 g) | 75.5 (18.9/100 g) | 3.6 (0.9/100 g) | 12 (3/100 g) | 4 (1/100 g) | 0 (0/100 g) | 40 (10/100 g) | 80 (20/100 g) | 876 (219/100 g) |
| Olive Oil | 55 g | F006177 — Oil, olive | 2032.3 (3695/100 g) | 485.7 (883.1/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 54.9 (99.9/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) |
| Flat Leaf Parsley | 12 g | F006321 — Parsley, fresh, raw | 18 (150/100 g) | 4.3 (35.9/100 g) | 0.5 (3.9/100 g) | 0.1 (1.1/100 g) | 0.6 (5/100 g) | 0.1 (0.7/100 g) | 18 (150/100 g) | 14.4 (120/100 g) | 79.2 (660/100 g) |
| Fresh Mint | 10 g | F005700 — Mint, fresh, raw | 22.5 (225/100 g) | 5.4 (53.8/100 g) | 0.3 (3.1/100 g) | 0.4 (4.4/100 g) | 0.7 (7.2/100 g) | 0.1 (1.1/100 g) | 2.8 (28/100 g) | 21 (210/100 g) | 38 (380/100 g) |
| Ground Cinnamon | 1 g | F002963 — Cinnamon, dried, ground | 10 (1004/100 g) | 2.4 (240/100 g) | 0 (4/100 g) | 0.3 (27.5/100 g) | 0.5 (53.1/100 g) | 0 (1.2/100 g) | 0.1 (10/100 g) | 10 (1002/100 g) | 4.3 (431/100 g) |
| Greek Yoghurt | 250 g | F009655 — Yoghurt, natural, greek style (~10% fat) | 1375 (550/100 g) | 328.6 (131.5/100 g) | 11.5 (4.6/100 g) | 13.8 (5.5/100 g) | 0.3 (0.1/100 g) | 24.5 (9.8/100 g) | 160 (64/100 g) | 377.5 (151/100 g) | 575 (230/100 g) |
| Salt | 2.5 g | F007878 — Salt, table, iodised | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 954.2 (38168/100 g) | 0.9 (34/100 g) | 2.5 (98/100 g) |
| Whole recipe | 10517.9 | 2513.8 | 130.5 | 212.6 | 22.4 | 120.6 | 1486.2 | 634.4 | 5343.7 | ||
| Per serving (÷ 4) | 2629.5 | 628.5 | 32.6 | 53.2 | 5.6 | 30.1 | 371.6 | 158.6 | 1335.9 | ||
Oxalate
66 mg per serving (265 mg for the whole recipe, divided by 4). 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) |
|---|---|---|---|---|
| Capsicum | 800 g | as weighed | 20 | 160 |
| No-Added-Salt Canned Tomatoes | 400 g | as weighed | 9 | 36 |
| Flat Leaf Parsley | 12 g | as weighed | 110 | 13 |
| Lean Beef Mince | 400 g | as weighed | 3 | 12 |
| Ground Cinnamon | 1 g | as weighed | 1072 | 11 |
| White Rice | 190 g | weighed dry, ×2.158 to cooked | 2 | 8 |
| Onion | 150 g | as weighed | 5 | 8 |
| Greek Yoghurt | 250 g | as weighed | 3 | 8 |
| Fresh Mint | 10 g | as weighed | 56 | 6 |
| Olive Oil | 55 g | as weighed | 5 | 3 |
| Garlic | 15 g | as weighed | 9 | 1 |
| Salt | 2.5 g | as weighed | 0 | 0 |
| Per serving (÷ 4) | 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.
- Capsicum
- Weighed raw, whether diced or roasted; red capsicum record used. Consolidated from a duplicate capsicum record that mapped to the same AUSNUT food.
- Lean Beef Mince
- Weighed raw before browning; the ~5-10% fat raw mince record matches the ledger canonical for beef mince and suits the lean description without going to the under-5-percent record.
- White Rice
- Nutrition is computed on the dry basis. Cooked rice has no reproducible composition: its nutrient density depends entirely on how much water was absorbed, which varies by method and cook. The nutrients come from the dry grain and cooking only adds water, so recipes weigh this ingredient dry and state the cooked amount in the method.
- Onion
- Weighed raw and peeled before it is softened in the pan; ledger key carried over verbatim from the published book.
- Garlic
- Weighed or counted as raw peeled cloves before cooking; ledger key carried over verbatim from the published book.
- No-Added-Salt Canned Tomatoes
- Ingredient name explicitly specifies no added salt, matching this record exactly; 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.
- Flat Leaf Parsley
- Weighed raw as fresh leaves for finishing; ledger key carried over verbatim from the published book.
- Fresh Mint
- Fresh leaves picked from the stem and weighed raw, which is the state every recipe adds them in; the dried-herb record would misstate both water content and volume.
- Ground Cinnamon
- Measured dry from the jar in 0.5-3 g amounts; ledger key carried over verbatim from the published book.
- Greek Yoghurt
- The ingredient is named greek-yoghurt and recipe lines say Greek or greek-style, so the Greek record is the literal match. The psoriasis book ledger used F009694 (natural, regular fat ~4%) instead, which is 73 vs 131 kcal per 100 g; that choice is recorded there and is a book-side question, not a reason to mis-map the site.
- Salt
- Weighed or added to taste from the packet; iodised table salt matches the fine salt the recipes specify, and the ledger key is carried over verbatim.
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.
