Nutrition working
Buckwheat Pancakes with Yoghurt and Berries: 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Buckwheat Groats | 90 g | F001919 — Buckwheat groats, uncooked | 1227.6 (1364/100 g) | 293.4 (326/100 g) | 11.5 (12.8/100 g) | 52.2 (58/100 g) | 4.5 (5/100 g) | 2.9 (3.2/100 g) | 0.9 (1/100 g) | 12.6 (14/100 g) | 519.3 (577/100 g) |
| Rice Flour | 30 g | F003998 — Flour, rice | 426.6 (1422/100 g) | 102 (339.9/100 g) | 2.1 (7/100 g) | 22.2 (74/100 g) | 0.2 (0.8/100 g) | 0.3 (0.9/100 g) | 0.3 (1/100 g) | 1.2 (4/100 g) | 17.4 (58/100 g) |
| Baking Powder | 6 g | F000247 — Baking powder, dry powder | 21.8 (363/100 g) | 5.2 (86.8/100 g) | 0 (0.8/100 g) | 1.2 (20.1/100 g) | 0 (0.2/100 g) | 0 (0.2/100 g) | 412.1 (6868/100 g) | 0.4 (6/100 g) | 495.5 (8258/100 g) |
| Egg | 102 g | F003729 — Egg, chicken, whole, raw | 543.7 (533/100 g) | 129.9 (127.4/100 g) | 12.9 (12.6/100 g) | 0.3 (0.3/100 g) | 0 (0/100 g) | 8.7 (8.5/100 g) | 153 (150/100 g) | 47.9 (47/100 g) | 142.8 (140/100 g) |
| Milk | 226 g | F005634 — Milk, cow, fluid, regular fat (~3.5%) | 610.2 (270/100 g) | 145.8 (64.5/100 g) | 7.5 (3.3/100 g) | 12.2 (5.4/100 g) | 0 (0/100 g) | 7.7 (3.4/100 g) | 79.1 (35/100 g) | 239.6 (106/100 g) | 320.9 (142/100 g) |
| Unsalted Butter | 15 g | F001971 — Butter, plain, no added salt | 460.4 (3069/100 g) | 110 (733.5/100 g) | 0.2 (1.1/100 g) | 0.1 (0.6/100 g) | 0 (0/100 g) | 12.3 (82.2/100 g) | 1.5 (10/100 g) | 2.6 (17/100 g) | 3.5 (23/100 g) |
| Frozen Mixed Berries | 200 g | F009881 — Mixed berry, frozen | 402 (201/100 g) | 96.1 (48/100 g) | 1.2 (0.6/100 g) | 19.2 (9.6/100 g) | 6.6 (3.3/100 g) | 0.2 (0.1/100 g) | 4 (2/100 g) | 28 (14/100 g) | 194 (97/100 g) |
| Honey | 20 g | F004380 — Honey | 232.4 (1162/100 g) | 55.5 (277.7/100 g) | 0.1 (0.3/100 g) | 14.5 (72.3/100 g) | 0 (0/100 g) | 0 (0/100 g) | 1.6 (8/100 g) | 1.6 (8/100 g) | 13.2 (66/100 g) |
| Greek Yoghurt | 150 g | F009655 — Yoghurt, natural, greek style (~10% fat) | 825 (550/100 g) | 197.2 (131.5/100 g) | 6.9 (4.6/100 g) | 8.3 (5.5/100 g) | 0.2 (0.1/100 g) | 14.7 (9.8/100 g) | 96 (64/100 g) | 226.5 (151/100 g) | 345 (230/100 g) |
| Salt | 0.5 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) | 190.8 (38168/100 g) | 0.2 (34/100 g) | 0.5 (98/100 g) |
| Whole recipe | 4749.6 | 1135.2 | 42.3 | 130.1 | 11.5 | 46.7 | 939.3 | 560.5 | 2052 | ||
| Per serving (÷ 2) | 2374.8 | 567.6 | 21.2 | 65.1 | 5.8 | 23.4 | 469.7 | 280.2 | 1026 | ||
Oxalate
282 mg per serving (564 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) |
|---|---|---|---|---|
| Buckwheat Groats | 90 g | weighed dry, ×4.703 to cooked | 123 | 521 |
| Frozen Mixed Berries | 200 g | as weighed | 14 | 28 |
| Rice Flour | 30 g | as weighed | 25 | 8 |
| Greek Yoghurt | 150 g | as weighed | 3 | 5 |
| Milk | 226 g | as weighed | 1 | 2 |
| Honey | 20 g | as weighed | 3 | 1 |
| Unsalted Butter | 15 g | as weighed | 2 | 0 |
| Baking Powder | 6 g | as weighed | 0 | 0 |
| Egg | 102 g | as weighed | 0 | 0 |
| Salt | 0.5 g | as weighed | 0 | 0 |
| Per serving (÷ 2) | 282 | |||
- 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.
- Buckwheat Groats
- Weighed dry. Buckwheat is not wheat and contains no gluten despite the name. Soba noodles are excluded from this project because most are blended with wheat flour.
- Rice Flour
- Weighed dry. Rice flour is a starch-dominant flour: it browns and thickens well but carries little protein or fibre, so recipes here pair it with a legume flour or use it in small amounts rather than as a one-for-one wheat replacement.
- Baking Powder
- Weighed straight from the tin as dry powder; ledger key carried over verbatim from the published book.
- 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.
- Unsalted Butter
- Ingredient name specifies unsalted, so the plain no-added-salt butter record is used rather than the salted or not-further-defined records.
- Frozen Mixed Berries
- Weighed frozen straight from the bag into oats and smoothies; ledger key carried over verbatim from the published book.
- Honey
- Weighed or measured straight from the jar; ledger key carried over verbatim, and the plain honey record is preferred over the raw honey entry.
- 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.
- 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.
