Nutrition working
Besan Omelette with Spinach and Tomato: 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Chickpea Flour (Besan) | 120 g | F003986 — Flour, chickpea (besan) | 1647.6 (1373/100 g) | 393.8 (328.2/100 g) | 23.6 (19.7/100 g) | 46.2 (38.5/100 g) | 25 (20.8/100 g) | 6.6 (5.5/100 g) | 13.2 (11/100 g) | 190.8 (159/100 g) | 475.2 (396/100 g) |
| Water | 260 g | F009527 — Water, tap | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 7.8 (3/100 g) | 5.2 (2/100 g) | 0 (0/100 g) |
| Baby Spinach | 80 g | F008749 — Spinach, baby, fresh, raw | 54.4 (68/100 g) | 13 (16.3/100 g) | 2.2 (2.8/100 g) | 0 (0/100 g) | 2 (2.5/100 g) | 0 (0/100 g) | 68.8 (86/100 g) | 72.8 (91/100 g) | 488 (610/100 g) |
| Tomatoes | 150 g | F010071 — Tomato, whole, canned in tomato juice, no added salt, undrained | 118.5 (79/100 g) | 28.3 (18.9/100 g) | 1.4 (0.9/100 g) | 4.5 (3/100 g) | 1.5 (1/100 g) | 0 (0/100 g) | 15 (10/100 g) | 30 (20/100 g) | 328.5 (219/100 g) |
| Onion | 80 g | F006225 — Onion, mature, brown skinned, peeled, raw | 108.8 (136/100 g) | 26 (32.5/100 g) | 1 (1.3/100 g) | 4.6 (5.8/100 g) | 1.8 (2.3/100 g) | 0 (0/100 g) | 6.4 (8/100 g) | 18.4 (23/100 g) | 144 (180/100 g) |
| Ground Cumin | 2 g | F003327 — Cumin (cummin) seed, dried, ground | 35.6 (1782/100 g) | 8.5 (425.9/100 g) | 0.4 (17.8/100 g) | 0.7 (33.7/100 g) | 0.2 (10.5/100 g) | 0.4 (22.3/100 g) | 3.4 (168/100 g) | 18.6 (931/100 g) | 35.8 (1788/100 g) |
| Ground Coriander | 2 g | F003190 — Coriander seed, dried, ground | 26.9 (1344/100 g) | 6.4 (321.2/100 g) | 0.2 (12.4/100 g) | 0.2 (8.4/100 g) | 0.8 (41.9/100 g) | 0.4 (17.8/100 g) | 0.7 (35/100 g) | 14.2 (709/100 g) | 25.3 (1267/100 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) |
| Salt | 1 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) | 381.7 (38168/100 g) | 0.3 (34/100 g) | 1 (98/100 g) |
| Whole recipe | 2656.9 | 635 | 28.9 | 56.2 | 31.3 | 25.4 | 496.9 | 350.3 | 1497.8 | ||
| Per serving (÷ 2) | 1328.5 | 317.5 | 14.4 | 28.1 | 15.7 | 12.7 | 248.5 | 175.2 | 748.9 | ||
Oxalate
262 mg per serving (525 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) |
|---|---|---|---|---|
| Baby Spinach | 80 g | as weighed | 567 | 454 |
| Ground Coriander | 2 g | as weighed | 1031 | 21 |
| Ground Cumin | 2 g | as weighed | 996 | 20 |
| Tomatoes | 150 g | as weighed | 9 | 14 |
| Chickpea Flour (Besan) | 120 g | as weighed | 10 | 12 |
| Onion | 80 g | as weighed | 5 | 4 |
| Olive Oil | 18 g | as weighed | 5 | 1 |
| Water | 260 g | carries none | 0 | 0 |
| Salt | 1 g | as weighed | 0 | 0 |
| Per serving (÷ 2) | 262 | |||
- Baby Spinach
- The OHF publishes only cooked spinach. Recipes here use it raw as well, and raw spinach is the higher of the two per 100 g because boiling leaches oxalate away, so a raw-spinach dish is understated by this figure rather than overstated.
- Water
- Tap water carries no oxalate: oxalate is a plant metabolite and drinking water is not a plant.
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.
- Chickpea Flour (Besan)
- Weighed dry. Naturally gluten free, and considerably higher in protein and fibre than most gluten-free starch blends, which is why it appears here in place of a plain white gluten-free mix.
- Water
- Contributes no energy or nutrients but mapped honestly rather than skipped; tap water is what the recipes use, and the ledger left this unkeyed.
- Baby Spinach
- Weighed raw and wilted in the pan or eaten raw in salads; ledger key carried over verbatim from the published book.
- Tomatoes
- Two of the three recipe lines are 800 g canned tomatoes, so the canned majority use governs; ledger key carried over verbatim from the published book, which uses the no-added-salt undrained record for these same lines.
- Onion
- Weighed raw and peeled before it is softened in the pan; ledger key carried over verbatim from the published book.
- Ground Cumin
- Measured dry from the jar; the ground cumin seed record matches the ledger canonical for cumin.
- Ground Coriander
- Ground dried coriander seed from the spice jar, not the fresh leaf, weighed as the dry powder the recipe spoons in.
- 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.
- 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.
