Nutrition working
Cauliflower Cheese with Crushed Potato: 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 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) |
| Olive Oil | 9 g | F006177 — Oil, olive | 332.6 (3695/100 g) | 79.5 (883.1/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 9 (99.9/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) |
| Potato | 350 g | F007325 — Potato, pale skin, peeled, raw | 847 (242/100 g) | 202.4 (57.8/100 g) | 7 (2/100 g) | 40.3 (11.5/100 g) | 3.9 (1.1/100 g) | 0 (0/100 g) | 14 (4/100 g) | 10.5 (3/100 g) | 1330 (380/100 g) |
| Cauliflower | 500 g | F002378 — Cauliflower, raw | 510 (102/100 g) | 121.9 (24.4/100 g) | 9.5 (1.9/100 g) | 16.5 (3.3/100 g) | 6 (1.2/100 g) | 1 (0.2/100 g) | 200 (40/100 g) | 90 (18/100 g) | 1210 (242/100 g) |
| Unsalted Butter | 30 g | F001971 — Butter, plain, no added salt | 920.7 (3069/100 g) | 220.1 (733.5/100 g) | 0.3 (1.1/100 g) | 0.2 (0.6/100 g) | 0 (0/100 g) | 24.7 (82.2/100 g) | 3 (10/100 g) | 5.1 (17/100 g) | 6.9 (23/100 g) |
| Plain Flour | 12 g | F004007 — Flour, wheat, white, plain | 177.5 (1479/100 g) | 42.4 (353.5/100 g) | 1.2 (10/100 g) | 8.8 (73.2/100 g) | 0.3 (2.2/100 g) | 0.2 (1.3/100 g) | 0.4 (3/100 g) | 2.5 (21/100 g) | 20.4 (170/100 g) |
| Milk | 268 g | F005634 — Milk, cow, fluid, regular fat (~3.5%) | 723.6 (270/100 g) | 172.9 (64.5/100 g) | 8.8 (3.3/100 g) | 14.5 (5.4/100 g) | 0 (0/100 g) | 9.1 (3.4/100 g) | 93.8 (35/100 g) | 284.1 (106/100 g) | 380.6 (142/100 g) |
| Cheddar | 55 g | F002414 — Cheese, cheddar, natural, plain | 927.3 (1686/100 g) | 221.6 (403/100 g) | 13.5 (24.6/100 g) | 0.2 (0.3/100 g) | 0 (0/100 g) | 18.4 (33.4/100 g) | 377.3 (686/100 g) | 418 (760/100 g) | 40.2 (73/100 g) |
| Chives | 6 g | F002907 — Chives, fresh, raw | 7.2 (120/100 g) | 1.7 (28.7/100 g) | 0.1 (1.5/100 g) | 0.2 (2.6/100 g) | 0.3 (4.7/100 g) | 0 (0.3/100 g) | 0.4 (7/100 g) | 5.4 (90/100 g) | 12.6 (210/100 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 | 4625.8 | 1105.6 | 42.3 | 87.5 | 13.8 | 62.3 | 891.7 | 843.8 | 3521.1 | ||
| Per serving (÷ 2) | 2312.9 | 552.8 | 21.1 | 43.8 | 6.9 | 31.2 | 445.9 | 421.9 | 1760.6 | ||
Oxalate
61 mg per serving (122 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) |
|---|---|---|---|---|
| Potato | 350 g | as weighed | 23 | 81 |
| Cherry Tomatoes | 200 g | as weighed | 9 | 18 |
| Cauliflower | 500 g | as weighed | 3 | 15 |
| Plain Flour | 12 g | as weighed | 32 | 4 |
| Milk | 268 g | as weighed | 1 | 3 |
| Cheddar | 55 g | as weighed | 2 | 1 |
| Unsalted Butter | 30 g | as weighed | 2 | 1 |
| Olive Oil | 9 g | as weighed | 5 | 0 |
| Chives | 6 g | as weighed | 5 | 0 |
| Salt | 0.5 g | as weighed | 0 | 0 |
| Per serving (÷ 2) | 61 | |||
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.
- Cherry Tomatoes
- Weighed raw whole or halved before roasting; ledger key carried over verbatim from the published book.
- 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.
- Potato
- Weighed raw, peeled and diced, before boiling or roasting; ledger key carried over verbatim from the published book.
- Cauliflower
- Weighed raw as florets before cooking; the plain raw record matches the ledger canonical for cauliflower.
- 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.
- Plain Flour
- Weighed dry from the packet; plain white flour taken because the ingredient name says plain all-purpose, ruling out self-raising and the vitamin-fortified variants.
- 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.
- Cheddar
- Ingredient name does not specify reduced fat, so the regular-fat natural cheddar record is taken per the house rule; one recipe line does say reduced-fat, and the regular-fat record is the more conservative choice on energy and saturated fat.
- Chives
- Used in 2-6 g amounts so contributes almost nothing, but mapped honestly to the fresh raw chives record rather than skipped.
- 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.
