Nutrition working
Braised Zucchini, Tomato & Feta 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 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Olive Oil | 36 g | F006177 — Oil, olive | 1330.2 (3695/100 g) | 317.9 (883.1/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 36 (99.9/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) |
| Onion | 100 g | F006225 — Onion, mature, brown skinned, peeled, raw | 136 (136/100 g) | 32.5 (32.5/100 g) | 1.3 (1.3/100 g) | 5.8 (5.8/100 g) | 2.3 (2.3/100 g) | 0 (0/100 g) | 8 (8/100 g) | 23 (23/100 g) | 180 (180/100 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) |
| Dried Oregano | 1 g | F006281 — Oregano, dried | 11 (1096/100 g) | 2.6 (262/100 g) | 0.1 (9/100 g) | 0.3 (26.4/100 g) | 0.4 (42.5/100 g) | 0 (4.3/100 g) | 0.3 (25/100 g) | 16 (1597/100 g) | 12.6 (1260/100 g) |
| Zucchini | 300 g | F009775 — Zucchini, green skin, raw | 207 (69/100 g) | 49.5 (16.5/100 g) | 3 (1/100 g) | 6.6 (2.2/100 g) | 3 (1/100 g) | 0.6 (0.2/100 g) | 0 (0/100 g) | 51 (17/100 g) | 636 (212/100 g) |
| Water | 190 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) | 5.7 (3/100 g) | 3.8 (2/100 g) | 0 (0/100 g) |
| Cherry Tomatoes | 200 g | F009190 — Tomato, cherry or grape, raw | 180 (90/100 g) | 43 (21.5/100 g) | 1.8 (0.9/100 g) | 7 (3.5/100 g) | 3.4 (1.7/100 g) | 0 (0/100 g) | 12 (6/100 g) | 28 (14/100 g) | 520 (260/100 g) |
| Wholemeal Couscous | 90 g | F003239 — Couscous, uncooked | 1370.7 (1523/100 g) | 327.6 (364/100 g) | 12.4 (13.8/100 g) | 66.2 (73.6/100 g) | 3.8 (4.2/100 g) | 0.2 (0.2/100 g) | 1.8 (2/100 g) | 24.3 (27/100 g) | 225 (250/100 g) |
| Lemon Juice | 15 g | F004726 — Juice, lemon | 16.7 (111/100 g) | 4 (26.5/100 g) | 0.1 (0.6/100 g) | 0.3 (1.8/100 g) | 0.3 (2/100 g) | 0 (0.1/100 g) | 0.5 (3/100 g) | 3 (20/100 g) | 21 (140/100 g) |
| Feta | 120 g | F002452 — Cheese, fetta (feta) | 1287.6 (1073/100 g) | 307.7 (256.5/100 g) | 19.9 (16.6/100 g) | 0.5 (0.4/100 g) | 0 (0/100 g) | 24.7 (20.6/100 g) | 1320 (1100/100 g) | 378 (315/100 g) | 88.8 (74/100 g) |
| Fresh Basil | 8 g | F000396 — Basil, green, fresh, raw | 7.5 (94/100 g) | 1.8 (22.5/100 g) | 0.2 (2.6/100 g) | 0 (0.2/100 g) | 0.3 (3.3/100 g) | 0 (0.5/100 g) | 0.8 (10/100 g) | 17.6 (220/100 g) | 35.2 (440/100 g) |
| Whole recipe | 4598.8 | 1099.1 | 39.4 | 87.7 | 15.2 | 61.8 | 1349.8 | 547.7 | 1769.6 | ||
| Per serving (÷ 2) | 2299.4 | 549.6 | 19.7 | 43.8 | 7.6 | 30.9 | 674.9 | 273.8 | 884.8 | ||
Oxalate
45 mg per serving (89 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 Couscous | 90 g | weighed dry, ×2.25 to cooked | 17 | 34 |
| Cherry Tomatoes | 200 g | as weighed | 9 | 18 |
| Zucchini | 300 g | as weighed | 4 | 12 |
| Fresh Basil | 8 g | as weighed | 133 | 11 |
| Onion | 100 g | as weighed | 5 | 5 |
| Dried Oregano | 1 g | as weighed | 417 | 4 |
| Feta | 120 g | as weighed | 2 | 2 |
| Olive Oil | 36 g | as weighed | 5 | 2 |
| Garlic | 10 g | as weighed | 9 | 1 |
| Lemon Juice | 15 g | as weighed | 1 | 0 |
| Water | 190 g | carries none | 0 | 0 |
| Per serving (÷ 2) | 45 | |||
- Zucchini
- Zucchini is a summer squash and the OHF groups them.
- 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.
- 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.
- Dried Oregano
- Weighed dry from the jar in 1-3 g amounts; ledger key carried over verbatim from the published book.
- Zucchini
- Weighed raw, diced or grated, before cooking; ledger key carried over verbatim from the published book.
- 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.
- Cherry Tomatoes
- Weighed raw whole or halved before roasting; ledger key carried over verbatim from the published book.
- 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.
- Lemon Juice
- Measured as squeezed juice, not whole fruit; ledger key carried over verbatim from the published book.
- Feta
- Crumbled straight from the block or brine; ledger key carried over verbatim from the published book.
- Fresh Basil
- Weighed raw as fresh leaves, chopped at the end of cooking; ledger key carried over verbatim from the published book.
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.
