Nutrition working
Chickpea and Spinach Stew: 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| No-Added-Salt Chickpeas | 800 g | F002882 — Chickpea, dried, boiled, microwaved or steamed, drained | 3992 (499/100 g) | 954.1 (119.3/100 g) | 57.6 (7.2/100 g) | 112 (14/100 g) | 60.8 (7.6/100 g) | 16 (2/100 g) | 24 (3/100 g) | 392 (49/100 g) | 864 (108/100 g) |
| No-Added-Salt Canned Tomatoes | 400 g | F010071 — Tomato, whole, canned in tomato juice, no added salt, undrained | 316 (79/100 g) | 75.5 (18.9/100 g) | 3.6 (0.9/100 g) | 12 (3/100 g) | 4 (1/100 g) | 0 (0/100 g) | 40 (10/100 g) | 80 (20/100 g) | 876 (219/100 g) |
| Baby Spinach | 200 g | F008749 — Spinach, baby, fresh, raw | 136 (68/100 g) | 32.5 (16.3/100 g) | 5.6 (2.8/100 g) | 0 (0/100 g) | 5 (2.5/100 g) | 0 (0/100 g) | 172 (86/100 g) | 182 (91/100 g) | 1220 (610/100 g) |
| Onion | 200 g | F006225 — Onion, mature, brown skinned, peeled, raw | 272 (136/100 g) | 65 (32.5/100 g) | 2.6 (1.3/100 g) | 11.6 (5.8/100 g) | 4.6 (2.3/100 g) | 0 (0/100 g) | 16 (8/100 g) | 46 (23/100 g) | 360 (180/100 g) |
| Garlic | 20 g | F004193 — Garlic, peeled, raw | 104.4 (522/100 g) | 25 (124.8/100 g) | 1.2 (6.1/100 g) | 2 (10.2/100 g) | 3.4 (16.9/100 g) | 0.6 (2.8/100 g) | 1.6 (8/100 g) | 6 (30/100 g) | 102 (510/100 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) |
| Ground Cumin | 4 g | F003327 — Cumin (cummin) seed, dried, ground | 71.3 (1782/100 g) | 17 (425.9/100 g) | 0.7 (17.8/100 g) | 1.3 (33.7/100 g) | 0.4 (10.5/100 g) | 0.9 (22.3/100 g) | 6.7 (168/100 g) | 37.2 (931/100 g) | 71.5 (1788/100 g) |
| Smoked Paprika | 4 g | F006316 — Paprika, dried, ground | 52.4 (1311/100 g) | 12.5 (313.3/100 g) | 0.6 (14.1/100 g) | 0.8 (19.1/100 g) | 1.4 (34.9/100 g) | 0.5 (12.9/100 g) | 2.7 (68/100 g) | 9.2 (229/100 g) | 91.2 (2280/100 g) |
| Lemon Juice | 25 g | F004726 — Juice, lemon | 27.8 (111/100 g) | 6.6 (26.5/100 g) | 0.2 (0.6/100 g) | 0.5 (1.8/100 g) | 0.5 (2/100 g) | 0 (0.1/100 g) | 0.8 (3/100 g) | 5 (20/100 g) | 35 (140/100 g) |
| Wholegrain Bread | 160 g | F001553 — Bread, wholemeal, commercial | 1588.8 (993/100 g) | 379.7 (237.3/100 g) | 16.6 (10.4/100 g) | 62.7 (39.2/100 g) | 11 (6.9/100 g) | 4 (2.5/100 g) | 668.8 (418/100 g) | 212.8 (133/100 g) | 339.2 (212/100 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) |
| Whole recipe | 7890.9 | 1886 | 88.7 | 202.9 | 91.1 | 58 | 1505.1 | 970.7 | 3960.4 | ||
| Per serving (÷ 4) | 1972.7 | 471.5 | 22.2 | 50.7 | 22.8 | 14.5 | 376.3 | 242.7 | 990.1 | ||
Oxalate
343 mg per serving (1371 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) |
|---|---|---|---|---|
| Baby Spinach | 200 g | as weighed | 567 | 1134 |
| No-Added-Salt Chickpeas | 800 g | as weighed | 10 | 80 |
| Wholegrain Bread | 160 g | as weighed | 35 | 56 |
| Ground Cumin | 4 g | as weighed | 996 | 40 |
| No-Added-Salt Canned Tomatoes | 400 g | as weighed | 9 | 36 |
| Smoked Paprika | 4 g | as weighed | 284 | 11 |
| Onion | 200 g | as weighed | 5 | 10 |
| Garlic | 20 g | as weighed | 9 | 2 |
| Olive Oil | 36 g | as weighed | 5 | 2 |
| Lemon Juice | 25 g | as weighed | 1 | 0 |
| Salt | 1.5 g | as weighed | 0 | 0 |
| Per serving (÷ 4) | 343 | |||
- Baby Spinach
- The OHF publishes only cooked spinach. Recipes here use it raw as well, and raw spinach is the higher of the two per 100 g because boiling leaches oxalate away, so a raw-spinach dish is understated by this figure rather than overstated.
- Smoked Paprika
- The OHF lists paprika without distinguishing smoked, so the plain figure is used.
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.
- No-Added-Salt Chickpeas
- Used where a recipe specifies canned no-added-salt chickpeas, drained and rinsed. Mapped to the dried-boiled record rather than the canned one for the same reason the frozen peas are: AUSNUT’s canned entry carries 250 mg of sodium per 100 g from the packing brine, and a no-added-salt can that has been drained and rinsed does not. A real no-added-salt can still holds a little sodium from its packing water, so this understates by roughly 10 to 25 mg per 100 g — against the 240 mg the canned record would have added, that is the smaller error and the one worth naming.
- No-Added-Salt Canned Tomatoes
- Ingredient name explicitly specifies no added salt, matching this record exactly; ledger key carried over verbatim from the published book.
- Baby Spinach
- Weighed raw and wilted in the pan or eaten raw in salads; ledger key carried over verbatim from the published book.
- 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.
- 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.
- Smoked Paprika
- AUSNUT has no smoked paprika record, so the ground dried paprika record is used; 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.
- Wholegrain Bread
- Weighed as bought to serve alongside; ledger key carried over verbatim from the published book.
- 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.
