Nutrition working
Greek-Style Baked Beans with Tomato & Dill: 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Cannellini Beans | 480 g | F000423 — Bean, haricot or cannellini, canned, drained | 1939.2 (404/100 g) | 463.5 (96.6/100 g) | 29.8 (6.2/100 g) | 58.6 (12.2/100 g) | 30.7 (6.4/100 g) | 2.9 (0.6/100 g) | 1296 (270/100 g) | 220.8 (46/100 g) | 1248 (260/100 g) |
| Olive Oil | 82 g | F006177 — Oil, olive | 3029.9 (3695/100 g) | 724.2 (883.1/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 81.9 (99.9/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 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) |
| Carrot | 150 g | F002276 — Carrot, raw | 217.5 (145/100 g) | 52 (34.7/100 g) | 0.9 (0.6/100 g) | 9.9 (6.6/100 g) | 4.8 (3.2/100 g) | 0 (0/100 g) | 76.5 (51/100 g) | 39 (26/100 g) | 399 (266/100 g) |
| Celery | 100 g | F002390 — Celery, raw | 74 (74/100 g) | 17.7 (17.7/100 g) | 0.6 (0.6/100 g) | 1.8 (1.8/100 g) | 1.6 (1.6/100 g) | 0.1 (0.1/100 g) | 90 (90/100 g) | 44 (44/100 g) | 291 (291/100 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) |
| 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) |
| Tomato Paste | 25 g | F009208 — Tomato, paste, added salt | 69.3 (277/100 g) | 16.6 (66.2/100 g) | 0.8 (3.1/100 g) | 2.6 (10.4/100 g) | 0.9 (3.5/100 g) | 0.1 (0.3/100 g) | 157.5 (630/100 g) | 7 (28/100 g) | 240 (960/100 g) |
| Dill | 20 g | F003509 — Dill, fresh, raw | 34 (170/100 g) | 8.1 (40.6/100 g) | 0.7 (3.4/100 g) | 0.5 (2.5/100 g) | 0.7 (3.3/100 g) | 0.2 (1.2/100 g) | 8.4 (42/100 g) | 34 (170/100 g) | 74 (370/100 g) |
| Flat Leaf Parsley | 10 g | F006321 — Parsley, fresh, raw | 15 (150/100 g) | 3.6 (35.9/100 g) | 0.4 (3.9/100 g) | 0.1 (1.1/100 g) | 0.5 (5/100 g) | 0.1 (0.7/100 g) | 15 (150/100 g) | 12 (120/100 g) | 66 (660/100 g) |
| Feta | 60 g | F002452 — Cheese, fetta (feta) | 643.8 (1073/100 g) | 153.9 (256.5/100 g) | 10 (16.6/100 g) | 0.2 (0.4/100 g) | 0 (0/100 g) | 12.4 (20.6/100 g) | 660 (1100/100 g) | 189 (315/100 g) | 44.4 (74/100 g) |
| Wholegrain Bread | 180 g | F001553 — Bread, wholemeal, commercial | 1787.4 (993/100 g) | 427.2 (237.3/100 g) | 18.7 (10.4/100 g) | 70.6 (39.2/100 g) | 12.4 (6.9/100 g) | 4.5 (2.5/100 g) | 752.4 (418/100 g) | 239.4 (133/100 g) | 381.6 (212/100 g) |
| Whole recipe | 8502.5 | 2032.1 | 69.2 | 169.9 | 63.6 | 102.7 | 3113.4 | 917.2 | 4082 | ||
| Per serving (÷ 4) | 2125.6 | 508 | 17.3 | 42.5 | 15.9 | 25.7 | 778.4 | 229.3 | 1020.5 | ||
Oxalate
162 mg per serving (649 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) |
|---|---|---|---|---|
| Cannellini Beans | 480 g | as weighed | 89 | 427 |
| Wholegrain Bread | 180 g | as weighed | 35 | 63 |
| Carrot | 150 g | as weighed | 24 | 36 |
| No-Added-Salt Canned Tomatoes | 400 g | as weighed | 9 | 36 |
| Dill | 20 g | as weighed | 145 | 29 |
| Celery | 100 g | as weighed | 25 | 25 |
| Flat Leaf Parsley | 10 g | as weighed | 110 | 11 |
| Onion | 200 g | as weighed | 5 | 10 |
| Tomato Paste | 25 g | as weighed | 19 | 5 |
| Olive Oil | 82 g | as weighed | 5 | 4 |
| Garlic | 20 g | as weighed | 9 | 2 |
| Feta | 60 g | as weighed | 2 | 1 |
| Per serving (÷ 4) | 162 | |||
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.
- Iodised table salt, to taste
- 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.
- Cannellini Beans
- Weighed as canned beans after draining, not cooked from dried; ledger key carried over verbatim from the published book. Used only where a recipe says plain canned beans. Where a recipe specifies no-added-salt, it uses the separate no-added-salt-cannellini-beans ingredient, because the brine sodium in this record is poured away.
- 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.
- Onion
- Weighed raw and peeled before it is softened in the pan; ledger key carried over verbatim from the published book.
- Carrot
- Weighed raw, peeled and sliced or grated, before any cooking; ledger key carried over verbatim from the published book.
- Celery
- Weighed raw and diced before it is softened in the pan; the raw record matches the record used for celery.
- Garlic
- Weighed or counted as raw peeled cloves before cooking; ledger key carried over verbatim from the published book.
- 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.
- Tomato Paste
- Recipe lines say tomato paste without qualification, unlike the site's explicit no-added-salt-canned-tomatoes ingredient, so ordinary added-salt paste is the honest reading and the more conservative sodium choice at 630 mg versus 36 mg per 100 g.
- Dill
- Used in 5-6 g amounts as a fresh finishing herb, weighed raw; the fresh raw dill record is the only dill entry in the dataset.
- Flat Leaf Parsley
- Weighed raw as fresh leaves for finishing; ledger key carried over verbatim from the published book.
- Feta
- Crumbled straight from the block or brine; 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.
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.
