Nutrition working
Braised Chicken with Capsicum over Couscous: 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Olive Oil | 45 g | F006177 — Oil, olive | 1662.8 (3695/100 g) | 397.4 (883.1/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 45 (99.9/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) |
| Chicken Thigh | 800 g | F002806 — Chicken, thigh, lean, raw | 3488 (436/100 g) | 833.7 (104.2/100 g) | 152.8 (19.1/100 g) | 0 (0/100 g) | 0 (0/100 g) | 24 (3/100 g) | 512 (64/100 g) | 48 (6/100 g) | 2560 (320/100 g) |
| Onion | 200 g | F006225 — Onion, mature, brown skinned, peeled, raw | 272 (136/100 g) | 65 (32.5/100 g) | 2.6 (1.3/100 g) | 11.6 (5.8/100 g) | 4.6 (2.3/100 g) | 0 (0/100 g) | 16 (8/100 g) | 46 (23/100 g) | 360 (180/100 g) |
| Capsicum | 400 g | F002247 — Capsicum, red, raw | 460 (115/100 g) | 109.9 (27.5/100 g) | 4.4 (1.1/100 g) | 17.6 (4.4/100 g) | 4.4 (1.1/100 g) | 1.6 (0.4/100 g) | 12 (3/100 g) | 28 (7/100 g) | 960 (240/100 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) |
| Smoked Paprika | 4 g | F006316 — Paprika, dried, ground | 52.4 (1311/100 g) | 12.5 (313.3/100 g) | 0.6 (14.1/100 g) | 0.8 (19.1/100 g) | 1.4 (34.9/100 g) | 0.5 (12.9/100 g) | 2.7 (68/100 g) | 9.2 (229/100 g) | 91.2 (2280/100 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) |
| Low Sodium Stock | 100 g | F008937 — Stock, liquid, all flavours, reduced salt, prepared | 18 (18/100 g) | 4.3 (4.3/100 g) | 0.2 (0.2/100 g) | 0.4 (0.4/100 g) | 0 (0/100 g) | 0.2 (0.2/100 g) | 241 (241/100 g) | 3 (3/100 g) | 61 (61/100 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) |
| Wholemeal Couscous | 260 g | F003239 — Couscous, uncooked | 3959.8 (1523/100 g) | 946.4 (364/100 g) | 35.9 (13.8/100 g) | 191.4 (73.6/100 g) | 10.9 (4.2/100 g) | 0.5 (0.2/100 g) | 5.2 (2/100 g) | 70.2 (27/100 g) | 650 (250/100 g) |
| Water | 375 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) | 11.3 (3/100 g) | 7.5 (2/100 g) | 0 (0/100 g) |
| Flat Leaf Parsley | 10 g | F006321 — Parsley, fresh, raw | 15 (150/100 g) | 3.6 (35.9/100 g) | 0.4 (3.9/100 g) | 0.1 (1.1/100 g) | 0.5 (5/100 g) | 0.1 (0.7/100 g) | 15 (150/100 g) | 12 (120/100 g) | 66 (660/100 g) |
| Greek Yoghurt | 180 g | F009655 — Yoghurt, natural, greek style (~10% fat) | 990 (550/100 g) | 236.6 (131.5/100 g) | 8.3 (4.6/100 g) | 9.9 (5.5/100 g) | 0.2 (0.1/100 g) | 17.6 (9.8/100 g) | 115.2 (64/100 g) | 271.8 (151/100 g) | 414 (230/100 g) |
| Whole recipe | 11312.3 | 2703.7 | 209.6 | 245.3 | 28.5 | 89.9 | 1734.9 | 580.8 | 6116.7 | ||
| Per serving (÷ 4) | 2828.1 | 675.9 | 52.4 | 61.3 | 7.1 | 22.5 | 433.7 | 145.2 | 1529.2 | ||
Oxalate
70 mg per serving (281 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) |
|---|---|---|---|---|
| Wholemeal Couscous | 260 g | weighed dry, ×2.25 to cooked | 17 | 99 |
| Capsicum | 400 g | as weighed | 20 | 80 |
| No-Added-Salt Canned Tomatoes | 400 g | as weighed | 9 | 36 |
| Chicken Thigh | 800 g | as weighed | 3 | 24 |
| Smoked Paprika | 4 g | as weighed | 284 | 11 |
| Flat Leaf Parsley | 10 g | as weighed | 110 | 11 |
| Onion | 200 g | as weighed | 5 | 10 |
| Greek Yoghurt | 180 g | as weighed | 3 | 5 |
| Olive Oil | 45 g | as weighed | 5 | 2 |
| Garlic | 15 g | as weighed | 9 | 1 |
| Low Sodium Stock | 100 g | carries none | 0 | 0 |
| Salt | 2 g | as weighed | 0 | 0 |
| Water | 375 g | carries none | 0 | 0 |
| Per serving (÷ 4) | 70 | |||
- Smoked Paprika
- The OHF lists paprika without distinguishing smoked, so the plain figure is used.
- Low Sodium Stock
- Prepared liquid stock is water with roughly one to two per cent solids. The OHF lists no stock, and treating it as an unknown would put an unresolved line in a third of the recipes on the site over a contribution too small to change a band.
- 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.
- 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.
- Chicken Thigh
- Weighed raw as boneless skinless thighs before cooking; ledger key carried over verbatim from the published book.
- Onion
- Weighed raw and peeled before it is softened in the pan; ledger key carried over verbatim from the published book.
- Capsicum
- Weighed raw, whether diced or roasted; red capsicum record used. Consolidated from a duplicate capsicum record that mapped to the same AUSNUT food.
- Garlic
- Weighed or counted as raw peeled cloves before cooking; ledger key carried over verbatim from the published book.
- Smoked Paprika
- AUSNUT has no smoked paprika record, so the ground dried paprika record is used; 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.
- Low Sodium Stock
- Measured as ready-to-use reduced-salt chicken or vegetable liquid stock; ledger canonical key for stock, and the all-flavours record covers both.
- 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.
- Wholemeal Couscous
- Recipe weighs 240 g wholemeal couscous, dry, before hydrating; ledger key carried over verbatim, and AUSNUT's uncooked couscous record has no wholemeal variant.
- 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.
- Flat Leaf Parsley
- Weighed raw as fresh leaves for finishing; 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.
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.
