Nutrition working
Broccoli, Capsicum & White Bean Pasta Primavera: 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Pasta | 320 g | F006458 — Pasta, white, plain, dry, uncooked | 4665.6 (1458/100 g) | 1115.1 (348.5/100 g) | 40.6 (12.7/100 g) | 219.2 (68.5/100 g) | 10.2 (3.2/100 g) | 4.5 (1.4/100 g) | 16 (5/100 g) | 57.6 (18/100 g) | 454.4 (142/100 g) |
| Broccoli | 350 g | F001905 — Broccoli, fresh or frozen, raw | 469 (134/100 g) | 112.1 (32/100 g) | 14 (4/100 g) | 4.2 (1.2/100 g) | 12.3 (3.5/100 g) | 1.4 (0.4/100 g) | 70 (20/100 g) | 126 (36/100 g) | 1193.5 (341/100 g) |
| 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) |
| Capsicum | 300 g | F002247 — Capsicum, red, raw | 345 (115/100 g) | 82.5 (27.5/100 g) | 3.3 (1.1/100 g) | 13.2 (4.4/100 g) | 3.3 (1.1/100 g) | 1.2 (0.4/100 g) | 9 (3/100 g) | 21 (7/100 g) | 720 (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) |
| No-Added-Salt Cannellini Beans | 240 g | F000437 — Bean, haricot or cannellini, dried, boiled, microwaved or steamed, drained | 1113.6 (464/100 g) | 266.2 (110.9/100 g) | 19.7 (8.2/100 g) | 30.2 (12.6/100 g) | 21.1 (8.8/100 g) | 1.7 (0.7/100 g) | 19.2 (8/100 g) | 136.8 (57/100 g) | 816 (340/100 g) |
| Ricotta | 200 g | F002488 — Cheese, ricotta | 1272 (636/100 g) | 304 (152/100 g) | 20.8 (10.4/100 g) | 5.4 (2.7/100 g) | 0 (0/100 g) | 22 (11/100 g) | 340 (170/100 g) | 340 (170/100 g) | 182 (91/100 g) |
| Lemon Juice | 30 g | F004726 — Juice, lemon | 33.3 (111/100 g) | 8 (26.5/100 g) | 0.2 (0.6/100 g) | 0.5 (1.8/100 g) | 0.6 (2/100 g) | 0 (0.1/100 g) | 0.9 (3/100 g) | 6 (20/100 g) | 42 (140/100 g) |
| Parmesan | 40 g | F002479 — Cheese, parmesan, fresh | 626 (1565/100 g) | 149.6 (374/100 g) | 12.8 (32/100 g) | 0 (0/100 g) | 0 (0/100 g) | 10.8 (27/100 g) | 400 (1000/100 g) | 379.2 (948/100 g) | 31.2 (78/100 g) |
| Salt | 1.5 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) | 572.5 (38168/100 g) | 0.5 (34/100 g) | 1.5 (98/100 g) |
| Fresh Basil | 15 g | F000396 — Basil, green, fresh, raw | 14.1 (94/100 g) | 3.4 (22.5/100 g) | 0.4 (2.6/100 g) | 0 (0.2/100 g) | 0.5 (3.3/100 g) | 0.1 (0.5/100 g) | 1.5 (10/100 g) | 33 (220/100 g) | 66 (440/100 g) |
| Whole recipe | 9947.1 | 2377.4 | 112.7 | 274.3 | 50.5 | 78 | 1430.3 | 1104.6 | 3583.1 | ||
| Per serving (÷ 4) | 2486.8 | 594.4 | 28.2 | 68.6 | 12.6 | 19.5 | 357.6 | 276.2 | 895.8 | ||
Oxalate
123 mg per serving (491 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) |
|---|---|---|---|---|
| No-Added-Salt Cannellini Beans | 240 g | as weighed | 89 | 214 |
| Pasta | 320 g | weighed dry, ×2.549 to cooked | 18 | 147 |
| Capsicum | 300 g | as weighed | 20 | 60 |
| Broccoli | 350 g | as weighed | 12 | 42 |
| Fresh Basil | 15 g | as weighed | 133 | 20 |
| Ricotta | 200 g | as weighed | 2 | 4 |
| Olive Oil | 36 g | as weighed | 5 | 2 |
| Garlic | 15 g | as weighed | 9 | 1 |
| Parmesan | 40 g | as weighed | 2 | 1 |
| Lemon Juice | 30 g | as weighed | 1 | 0 |
| Salt | 1.5 g | as weighed | 0 | 0 |
| Per serving (÷ 4) | 123 | |||
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.
- Pasta
- Weighed dry, before boiling, and used where the recipe says pasta without naming a grain. A recipe asking for wholemeal by name uses the separate wholemeal-pasta ingredient, which carries three times the fibre.
- Broccoli
- Weighed raw as florets before boiling or steaming; the fresh-or-frozen raw record matches the record used 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.
- 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.
- No-Added-Salt Cannellini Beans
- Used where a recipe specifies canned no-added-salt cannellini or white beans, drained and rinsed. Mapped to the dried-boiled record rather than the canned one, which carries 270 mg of sodium per 100 g from brine the recipe pours away. The same rule the frozen peas and the corn already follow. A real no-added-salt can retains a little sodium from its packing water, so this understates slightly rather than overstating by ten times.
- Ricotta
- Ingredient name does not specify reduced fat and six of the eight recipe lines are unqualified, so regular-fat ricotta is taken per the house rule and as the more conservative energy choice.
- Lemon Juice
- Measured as squeezed juice, not whole fruit; ledger key carried over verbatim from the published book.
- Parmesan
- Weighed as a hard cheese and grated at the point of use; the fresh parmesan record matches the record used for this ingredient and is preferred over the dried finely grated record, which is far more concentrated.
- 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.
- 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.
