Nutrition working
Chicken and Salad Corn Tortilla Wraps: 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Chicken Breast | 300 g | F002594 — Chicken, breast, lean, raw | 1236 (412/100 g) | 295.4 (98.5/100 g) | 67.5 (22.5/100 g) | 0 (0/100 g) | 0 (0/100 g) | 2.4 (0.8/100 g) | 144 (48/100 g) | 12 (4/100 g) | 1170 (390/100 g) |
| Corn Tortillas | 150 g | F009854 — Bread, flat wrap or tortilla, corn, commercial | 1498.5 (999/100 g) | 358.2 (238.8/100 g) | 7.2 (4.8/100 g) | 67.2 (44.8/100 g) | 7.5 (5/100 g) | 4.8 (3.2/100 g) | 555 (370/100 g) | 64.5 (43/100 g) | 255 (170/100 g) |
| Greek Yoghurt | 120 g | F009655 — Yoghurt, natural, greek style (~10% fat) | 660 (550/100 g) | 157.7 (131.5/100 g) | 5.5 (4.6/100 g) | 6.6 (5.5/100 g) | 0.1 (0.1/100 g) | 11.8 (9.8/100 g) | 76.8 (64/100 g) | 181.2 (151/100 g) | 276 (230/100 g) |
| Cucumber | 150 g | F003320 — Cucumber, common, unpeeled, raw | 75 (50/100 g) | 17.9 (12/100 g) | 1.2 (0.8/100 g) | 1.8 (1.2/100 g) | 2.1 (1.4/100 g) | 0.2 (0.1/100 g) | 15 (10/100 g) | 27 (18/100 g) | 204 (136/100 g) |
| Cabbage | 150 g | F002001 — Cabbage, raw | 126 (84/100 g) | 30.1 (20.1/100 g) | 2.3 (1.5/100 g) | 3.5 (2.3/100 g) | 3 (2/100 g) | 0.2 (0.1/100 g) | 16.5 (11/100 g) | 48 (32/100 g) | 472.5 (315/100 g) |
| Carrot | 100 g | F002276 — Carrot, raw | 145 (145/100 g) | 34.7 (34.7/100 g) | 0.6 (0.6/100 g) | 6.6 (6.6/100 g) | 3.2 (3.2/100 g) | 0 (0/100 g) | 51 (51/100 g) | 26 (26/100 g) | 266 (266/100 g) |
| Lemon Juice | 20 g | F004726 — Juice, lemon | 22.2 (111/100 g) | 5.3 (26.5/100 g) | 0.1 (0.6/100 g) | 0.4 (1.8/100 g) | 0.4 (2/100 g) | 0 (0.1/100 g) | 0.6 (3/100 g) | 4 (20/100 g) | 28 (140/100 g) |
| Olive Oil | 14 g | F006177 — Oil, olive | 517.3 (3695/100 g) | 123.6 (883.1/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 14 (99.9/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) |
| Ground Cumin | 2 g | F003327 — Cumin (cummin) seed, dried, ground | 35.6 (1782/100 g) | 8.5 (425.9/100 g) | 0.4 (17.8/100 g) | 0.7 (33.7/100 g) | 0.2 (10.5/100 g) | 0.4 (22.3/100 g) | 3.4 (168/100 g) | 18.6 (931/100 g) | 35.8 (1788/100 g) |
| Salt | 1 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) | 381.7 (38168/100 g) | 0.3 (34/100 g) | 1 (98/100 g) |
| Whole recipe | 4315.6 | 1031.5 | 84.7 | 86.7 | 16.5 | 33.7 | 1243.9 | 381.7 | 2708.2 | ||
| Per serving (÷ 2) | 2157.8 | 515.7 | 42.4 | 43.3 | 8.3 | 16.9 | 622 | 190.8 | 1354.1 | ||
Oxalate
55 mg per serving (110 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) |
|---|---|---|---|---|
| Corn Tortillas | 150 g | as weighed | 26 | 39 |
| Carrot | 100 g | as weighed | 24 | 24 |
| Ground Cumin | 2 g | as weighed | 996 | 20 |
| Chicken Breast | 300 g | as weighed | 3 | 9 |
| Cabbage | 150 g | as weighed | 5 | 8 |
| Cucumber | 150 g | as weighed | 4 | 6 |
| Greek Yoghurt | 120 g | as weighed | 3 | 4 |
| Olive Oil | 14 g | as weighed | 5 | 1 |
| Lemon Juice | 20 g | as weighed | 1 | 0 |
| Salt | 1 g | as weighed | 0 | 0 |
| Per serving (÷ 2) | 55 | |||
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.
- Chicken Breast
- Recipe lines say skinless chicken breast, raw, so the lean raw breast record applies; skin-and-fat and cooked variants rejected because the weight is taken before cooking.
- Corn Tortillas
- Small corn tortillas counted and weighed as bought; the corn record is chosen over the white-flour and wholemeal tortilla records because the ingredient name specifies corn.
- 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.
- Cucumber
- Weighed raw, mostly unpeeled and diced or cut into matchsticks; ledger key carried over verbatim from the published book.
- Cabbage
- Weighed raw and shredded before cooking; the plain not-further-defined raw cabbage record is preferred over the red or white variety records because no recipe specifies a variety.
- Carrot
- Weighed raw, peeled and sliced or grated, before any cooking; ledger key carried over verbatim from the published book.
- Lemon Juice
- Measured as squeezed juice, not whole fruit; 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.
- Ground Cumin
- Measured dry from the jar; the ground cumin seed record matches the record used for cumin.
- 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.
