Nutrition working
Cottage Cheese, Tomato & Olive Pita Plate: 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Cottage Cheese | 200 g | F002435 — Cheese, cottage | 1112 (556/100 g) | 265.8 (132.9/100 g) | 34 (17/100 g) | 3.6 (1.8/100 g) | 0 (0/100 g) | 11.4 (5.7/100 g) | 554 (277/100 g) | 178 (89/100 g) | 246 (123/100 g) |
| 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) |
| Cucumber | 120 g | F003320 — Cucumber, common, unpeeled, raw | 60 (50/100 g) | 14.3 (12/100 g) | 1 (0.8/100 g) | 1.4 (1.2/100 g) | 1.7 (1.4/100 g) | 0.1 (0.1/100 g) | 12 (10/100 g) | 21.6 (18/100 g) | 163.2 (136/100 g) |
| Pitted Olives | 25 g | F006198 — Olive, green or black, drained | 217 (868/100 g) | 51.9 (207.5/100 g) | 0.6 (2.2/100 g) | 0 (0/100 g) | 0.8 (3.2/100 g) | 5.4 (21.7/100 g) | 365 (1460/100 g) | 12.3 (49/100 g) | 17 (68/100 g) |
| Walnuts | 30 g | F006116 — Nut, walnut, raw/natural, unsalted | 871.2 (2904/100 g) | 208.2 (694.1/100 g) | 4.3 (14.4/100 g) | 0.9 (3/100 g) | 1.9 (6.4/100 g) | 20.8 (69.2/100 g) | 0.9 (3/100 g) | 26.7 (89/100 g) | 132 (440/100 g) |
| Wholegrain pita | 120 g | F001404 — Bread, flat (pita or Lebanese), wholemeal, commercial | 1288.8 (1074/100 g) | 308 (256.7/100 g) | 10.3 (8.6/100 g) | 56.6 (47.2/100 g) | 7.7 (6.4/100 g) | 2.4 (2/100 g) | 564 (470/100 g) | 54 (45/100 g) | 240 (200/100 g) |
| Olive Oil | 18 g | F006177 — Oil, olive | 665.1 (3695/100 g) | 159 (883.1/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 18 (99.9/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) |
| Lemon Juice | 10 g | F004726 — Juice, lemon | 11.1 (111/100 g) | 2.7 (26.5/100 g) | 0.1 (0.6/100 g) | 0.2 (1.8/100 g) | 0.2 (2/100 g) | 0 (0.1/100 g) | 0.3 (3/100 g) | 2 (20/100 g) | 14 (140/100 g) |
| Dried Oregano | 1 g | F006281 — Oregano, dried | 11 (1096/100 g) | 2.6 (262/100 g) | 0.1 (9/100 g) | 0.3 (26.4/100 g) | 0.4 (42.5/100 g) | 0 (4.3/100 g) | 0.3 (25/100 g) | 16 (1597/100 g) | 12.6 (1260/100 g) |
| Whole recipe | 4416.2 | 1055.5 | 52.1 | 70 | 16.1 | 58.1 | 1508.5 | 338.5 | 1344.8 | ||
| Per serving (÷ 2) | 2208.1 | 527.7 | 26.1 | 35 | 8.1 | 29.1 | 754.2 | 169.3 | 672.4 | ||
Oxalate
49 mg per serving (98 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) |
|---|---|---|---|---|
| Wholegrain pita | 120 g | as weighed | 35 | 42 |
| Walnuts | 30 g | as weighed | 62 | 19 |
| Cherry Tomatoes | 200 g | as weighed | 9 | 18 |
| Pitted Olives | 25 g | as weighed | 37 | 9 |
| Cucumber | 120 g | as weighed | 4 | 5 |
| Dried Oregano | 1 g | as weighed | 417 | 4 |
| Olive Oil | 18 g | as weighed | 5 | 1 |
| Lemon Juice | 10 g | as weighed | 1 | 0 |
| Cottage Cheese | 200 g | as weighed | 0 | 0 |
| Per serving (÷ 2) | 49 | |||
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.
- Cottage Cheese
- Spooned straight from the tub; regular cottage cheese taken because the ingredient name does not specify reduced fat.
- Cherry Tomatoes
- Weighed raw whole or halved before roasting; ledger key carried over verbatim from the published book.
- Cucumber
- Weighed raw, mostly unpeeled and diced or cut into matchsticks; ledger key carried over verbatim from the published book.
- Pitted Olives
- Weighed drained from the jar or tin; ledger key carried over verbatim from the published book and it retains the brine sodium.
- Walnuts
- Weighed raw and unsalted, chopped or whole; ledger key carried over verbatim from the published book.
- Wholegrain pita
- Unused in current recipes but mapped for completeness; the wholemeal pita or Lebanese bread record is the record used for wholegrain flatbread.
- 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.
- Lemon Juice
- Measured as squeezed juice, not whole fruit; ledger key carried over verbatim from the published book.
- Dried Oregano
- Weighed dry from the jar in 1-3 g amounts; 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.
