Nutrition working
Baked White Fish with Crushed Potato and Broccoli: 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| White Fish | 300 g | F003956 — Fish, white flesh, raw, not further defined | 1353 (451/100 g) | 323.4 (107.8/100 g) | 57.6 (19.2/100 g) | 0 (0/100 g) | 0 (0/100 g) | 9.9 (3.3/100 g) | 225 (75/100 g) | 102 (34/100 g) | 1089 (363/100 g) |
| Potato | 500 g | F007325 — Potato, pale skin, peeled, raw | 1210 (242/100 g) | 289.2 (57.8/100 g) | 10 (2/100 g) | 57.5 (11.5/100 g) | 5.5 (1.1/100 g) | 0 (0/100 g) | 20 (4/100 g) | 15 (3/100 g) | 1900 (380/100 g) |
| Broccoli | 300 g | F001905 — Broccoli, fresh or frozen, raw | 402 (134/100 g) | 96.1 (32/100 g) | 12 (4/100 g) | 3.6 (1.2/100 g) | 10.5 (3.5/100 g) | 1.2 (0.4/100 g) | 60 (20/100 g) | 108 (36/100 g) | 1023 (341/100 g) |
| Olive Oil | 32 g | F006177 — Oil, olive | 1182.4 (3695/100 g) | 282.6 (883.1/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 32 (99.9/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) |
| Lemon | 100 g | F004726 — Juice, lemon | 111 (111/100 g) | 26.5 (26.5/100 g) | 0.6 (0.6/100 g) | 1.8 (1.8/100 g) | 2 (2/100 g) | 0.1 (0.1/100 g) | 3 (3/100 g) | 20 (20/100 g) | 140 (140/100 g) |
| Garlic | 10 g | F004193 — Garlic, peeled, raw | 52.2 (522/100 g) | 12.5 (124.8/100 g) | 0.6 (6.1/100 g) | 1 (10.2/100 g) | 1.7 (16.9/100 g) | 0.3 (2.8/100 g) | 0.8 (8/100 g) | 3 (30/100 g) | 51 (510/100 g) |
| Flat Leaf Parsley | 15 g | F006321 — Parsley, fresh, raw | 22.5 (150/100 g) | 5.4 (35.9/100 g) | 0.6 (3.9/100 g) | 0.2 (1.1/100 g) | 0.8 (5/100 g) | 0.1 (0.7/100 g) | 22.5 (150/100 g) | 18 (120/100 g) | 99 (660/100 g) |
| Salt | 2 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) | 763.4 (38168/100 g) | 0.7 (34/100 g) | 2 (98/100 g) |
| Whole recipe | 4333.1 | 1035.6 | 81.4 | 64.1 | 20.4 | 43.6 | 1094.7 | 266.7 | 4304 | ||
| Per serving (÷ 2) | 2166.5 | 517.8 | 40.7 | 32 | 10.2 | 21.8 | 547.3 | 133.3 | 2152 | ||
Oxalate
90 mg per serving (180 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 | 500 g | as weighed | 23 | 115 |
| Broccoli | 300 g | as weighed | 12 | 36 |
| Flat Leaf Parsley | 15 g | as weighed | 110 | 17 |
| White Fish | 300 g | as weighed | 3 | 9 |
| Olive Oil | 32 g | as weighed | 5 | 2 |
| Lemon | 100 g | as weighed | 1 | 1 |
| Garlic | 10 g | as weighed | 9 | 1 |
| Salt | 2 g | as weighed | 0 | 0 |
| Per serving (÷ 2) | 90 | |||
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.
- White Fish
- Weighed raw as skinless boneless fillet before cooking; the not-further-defined raw record matches the ledger canonical and suits the unspecified mild white fish.
- Potato
- Weighed raw, peeled and diced, before boiling or roasting; ledger key carried over verbatim from the published book.
- Broccoli
- Weighed raw as florets before boiling or steaming; the fresh-or-frozen raw record matches the ledger canonical for broccoli.
- 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.
- Lemon
- Recipe lines read 1 lemon but the lemon is used only for its juice and zest; the ledger maps these same lines to the lemon juice record, so it is carried over verbatim.
- Garlic
- Weighed or counted as raw peeled cloves before cooking; ledger key carried over verbatim from the published book.
- Flat Leaf Parsley
- Weighed raw as fresh leaves for finishing; ledger key carried over verbatim from the published book.
- 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.
