Nutrition working
Banana & Olive Oil Wholemeal Pancakes: 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Wholemeal Flour | 125 g | F004014 — Flour, wheat, wholemeal, plain | 1713.8 (1371/100 g) | 409.6 (327.7/100 g) | 14.5 (11.6/100 g) | 77 (61.6/100 g) | 11 (8.8/100 g) | 2 (1.6/100 g) | 2.5 (2/100 g) | 36.3 (29/100 g) | 387.5 (310/100 g) |
| Baking Powder | 7 g | F000247 — Baking powder, dry powder | 25.4 (363/100 g) | 6.1 (86.8/100 g) | 0.1 (0.8/100 g) | 1.4 (20.1/100 g) | 0 (0.2/100 g) | 0 (0.2/100 g) | 480.8 (6868/100 g) | 0.4 (6/100 g) | 578.1 (8258/100 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) |
| Banana | 120 g | F000262 — Banana, cavendish, peeled, raw | 478.8 (399/100 g) | 114.4 (95.4/100 g) | 1.7 (1.4/100 g) | 23.9 (19.9/100 g) | 2.6 (2.2/100 g) | 0.2 (0.2/100 g) | 0 (0/100 g) | 6 (5/100 g) | 417.6 (348/100 g) |
| Egg | 51 g | F003729 — Egg, chicken, whole, raw | 271.8 (533/100 g) | 65 (127.4/100 g) | 6.4 (12.6/100 g) | 0.2 (0.3/100 g) | 0 (0/100 g) | 4.3 (8.5/100 g) | 76.5 (150/100 g) | 24 (47/100 g) | 71.4 (140/100 g) |
| Milk | 237 g | F005634 — Milk, cow, fluid, regular fat (~3.5%) | 639.9 (270/100 g) | 152.9 (64.5/100 g) | 7.8 (3.3/100 g) | 12.8 (5.4/100 g) | 0 (0/100 g) | 8.1 (3.4/100 g) | 83 (35/100 g) | 251.2 (106/100 g) | 336.5 (142/100 g) |
| Olive Oil | 23 g | F006177 — Oil, olive | 849.9 (3695/100 g) | 203.1 (883.1/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 23 (99.9/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) |
| Frozen Mixed Berries | 150 g | F009881 — Mixed berry, frozen | 301.5 (201/100 g) | 72.1 (48/100 g) | 0.9 (0.6/100 g) | 14.4 (9.6/100 g) | 5 (3.3/100 g) | 0.2 (0.1/100 g) | 3 (2/100 g) | 21 (14/100 g) | 145.5 (97/100 g) |
| Walnuts | 20 g | F006116 — Nut, walnut, raw/natural, unsalted | 580.8 (2904/100 g) | 138.8 (694.1/100 g) | 2.9 (14.4/100 g) | 0.6 (3/100 g) | 1.3 (6.4/100 g) | 13.8 (69.2/100 g) | 0.6 (3/100 g) | 17.8 (89/100 g) | 88 (440/100 g) |
| Maple syrup | 25 g | F009052 — Syrup, maple, pure (100% maple) | 270.5 (1082/100 g) | 64.7 (258.6/100 g) | 0 (0/100 g) | 16.8 (67/100 g) | 0 (0/100 g) | 0 (0.1/100 g) | 3 (12/100 g) | 25.5 (102/100 g) | 53 (212/100 g) |
| Whole recipe | 5142.4 | 1229.1 | 34.3 | 147.3 | 20.4 | 51.7 | 649.4 | 392.2 | 2081.9 | ||
| Per serving (÷ 2) | 2571.2 | 614.5 | 17.2 | 73.6 | 10.2 | 25.8 | 324.7 | 196.1 | 1041 | ||
Oxalate
47 mg per serving (94 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) |
|---|---|---|---|---|
| Wholemeal Flour | 125 g | as weighed | 32 | 40 |
| Frozen Mixed Berries | 150 g | as weighed | 14 | 21 |
| Walnuts | 20 g | as weighed | 62 | 12 |
| Ground Cinnamon | 1 g | as weighed | 1072 | 11 |
| Banana | 120 g | as weighed | 5 | 6 |
| Milk | 237 g | as weighed | 1 | 2 |
| Olive Oil | 23 g | as weighed | 5 | 1 |
| Maple syrup | 25 g | as weighed | 3 | 1 |
| Baking Powder | 7 g | as weighed | 0 | 0 |
| Egg | 51 g | as weighed | 0 | 0 |
| Per serving (÷ 2) | 47 | |||
- Frozen Mixed Berries
- A mixed frozen berry pack has no OHF row. Blueberries are used as the representative berry; blackberries in the mix would be somewhat higher and strawberries somewhat lower.
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.
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.
- Wholemeal Flour
- Plain wholemeal wheat flour weighed as purchased from the packet, the state a batter is mixed from; self-raising is excluded because the recipe adds its own baking powder.
- Baking Powder
- Weighed straight from the tin as dry powder; ledger key carried over verbatim from the published book.
- Ground Cinnamon
- Measured dry from the jar in 0.5-3 g amounts; ledger key carried over verbatim from the published book.
- Banana
- Weighed as peeled raw banana before mashing; mashing does not change composition. Ledger key carried over verbatim.
- Egg
- Whole eggs counted or weighed raw without shell before cooking; ledger key carried over verbatim from the published book.
- Milk
- Measured as fluid cow's milk with fat level unspecified, so regular fat is taken per the house rule; 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.
- Frozen Mixed Berries
- Weighed frozen straight from the bag into oats and smoothies; ledger key carried over verbatim from the published book.
- Walnuts
- Weighed raw and unsalted, chopped or whole; ledger key carried over verbatim from the published book.
- Maple syrup
- Measured straight from the bottle; the pure 100% maple record is preferred over the maple-flavoured syrup records because the ingredient name says maple syrup.
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.
