Nutrition working
Creamed Rice with Warm Berry Compote: 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| White Rice | 105 g | F007682 — Rice, white, uncooked | 1493.1 (1422/100 g) | 356.9 (339.9/100 g) | 7.4 (7/100 g) | 77.7 (74/100 g) | 0.8 (0.8/100 g) | 0.9 (0.9/100 g) | 1.1 (1/100 g) | 4.2 (4/100 g) | 60.9 (58/100 g) |
| Milk | 700 g | F005634 — Milk, cow, fluid, regular fat (~3.5%) | 1890 (270/100 g) | 451.7 (64.5/100 g) | 23.1 (3.3/100 g) | 37.8 (5.4/100 g) | 0 (0/100 g) | 23.8 (3.4/100 g) | 245 (35/100 g) | 742 (106/100 g) | 994 (142/100 g) |
| Water | 150 g | F009527 — Water, tap | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 4.5 (3/100 g) | 3 (2/100 g) | 0 (0/100 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) |
| Unsalted Butter | 12 g | F001971 — Butter, plain, no added salt | 368.3 (3069/100 g) | 88 (733.5/100 g) | 0.1 (1.1/100 g) | 0.1 (0.6/100 g) | 0 (0/100 g) | 9.9 (82.2/100 g) | 1.2 (10/100 g) | 2 (17/100 g) | 2.8 (23/100 g) |
| Vanilla Extract | 4 g | F009351 — Vanilla, artificial | 9.2 (231/100 g) | 2.2 (55.2/100 g) | 0 (0/100 g) | 0.6 (14.4/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0.1 (3/100 g) | 0.1 (3/100 g) | 0 (0/100 g) |
| Ground Cinnamon | 1 g | F002963 — Cinnamon, dried, ground | 10 (1004/100 g) | 2.4 (240/100 g) | 0 (4/100 g) | 0.3 (27.5/100 g) | 0.5 (53.1/100 g) | 0 (1.2/100 g) | 0.1 (10/100 g) | 10 (1002/100 g) | 4.3 (431/100 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) |
| 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 | 4405.1 | 1052.8 | 31.9 | 150.1 | 8 | 34.8 | 448.4 | 791.2 | 1269.7 | ||
| Per serving (÷ 2) | 2202.5 | 526.4 | 15.9 | 75 | 4 | 17.4 | 224.2 | 395.6 | 634.8 | ||
Oxalate
26 mg per serving (52 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) |
|---|---|---|---|---|
| Frozen Mixed Berries | 200 g | as weighed | 14 | 28 |
| Ground Cinnamon | 1 g | as weighed | 1072 | 11 |
| Milk | 700 g | as weighed | 1 | 7 |
| White Rice | 105 g | weighed dry, ×2.158 to cooked | 2 | 5 |
| Vanilla Extract | 4 g | as weighed | 17 | 1 |
| Honey | 20 g | as weighed | 3 | 1 |
| Unsalted Butter | 12 g | as weighed | 2 | 0 |
| Water | 150 g | carries none | 0 | 0 |
| Salt | 0.5 g | as weighed | 0 | 0 |
| Per serving (÷ 2) | 26 | |||
- 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.
- Water
- Tap water carries no oxalate: oxalate is a plant metabolite and drinking water is not a plant.
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.
- White Rice
- Nutrition is computed on the dry basis. Cooked rice has no reproducible composition: its nutrient density depends entirely on how much water was absorbed, which varies by method and cook. The nutrients come from the dry grain and cooking only adds water, so recipes weigh this ingredient dry and state the cooked amount in the method.
- 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.
- Water
- Contributes no energy or nutrients but mapped honestly rather than skipped; tap water is what the recipes use, and the ledger left this unkeyed.
- 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.
- 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.
- Vanilla Extract
- Measured in 2.5-5 mL amounts; the artificial vanilla record is the dataset's only vanilla entry, and the generic essence record explicitly excludes vanilla.
- Ground Cinnamon
- Measured dry from the jar in 0.5-3 g amounts; ledger key carried over verbatim from the published book.
- Frozen Mixed Berries
- Weighed frozen straight from the bag into oats and smoothies; 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.
