Nutrition working
Lentil and Roast Vegetable Salad with Feta: 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Red Lentils | 260 g | F005184 — Lentil, red, hulled, dry | 3546.4 (1364/100 g) | 847.6 (326/100 g) | 59.8 (23/100 g) | 118.8 (45.7/100 g) | 35.6 (13.7/100 g) | 4.9 (1.9/100 g) | 5.2 (2/100 g) | 182 (70/100 g) | 1742 (670/100 g) |
| Capsicum | 300 g | F002247 — Capsicum, red, raw | 345 (115/100 g) | 82.5 (27.5/100 g) | 3.3 (1.1/100 g) | 13.2 (4.4/100 g) | 3.3 (1.1/100 g) | 1.2 (0.4/100 g) | 9 (3/100 g) | 21 (7/100 g) | 720 (240/100 g) |
| Zucchini | 300 g | F009775 — Zucchini, green skin, raw | 207 (69/100 g) | 49.5 (16.5/100 g) | 3 (1/100 g) | 6.6 (2.2/100 g) | 3 (1/100 g) | 0.6 (0.2/100 g) | 0 (0/100 g) | 51 (17/100 g) | 636 (212/100 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) |
| Feta | 120 g | F002452 — Cheese, fetta (feta) | 1287.6 (1073/100 g) | 307.7 (256.5/100 g) | 19.9 (16.6/100 g) | 0.5 (0.4/100 g) | 0 (0/100 g) | 24.7 (20.6/100 g) | 1320 (1100/100 g) | 378 (315/100 g) | 88.8 (74/100 g) |
| Olive Oil | 41 g | F006177 — Oil, olive | 1515 (3695/100 g) | 362.1 (883.1/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 41 (99.9/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) |
| Lemon Juice | 30 g | F004726 — Juice, lemon | 33.3 (111/100 g) | 8 (26.5/100 g) | 0.2 (0.6/100 g) | 0.5 (1.8/100 g) | 0.6 (2/100 g) | 0 (0.1/100 g) | 0.9 (3/100 g) | 6 (20/100 g) | 42 (140/100 g) |
| Flat Leaf Parsley | 25 g | F006321 — Parsley, fresh, raw | 37.5 (150/100 g) | 9 (35.9/100 g) | 1 (3.9/100 g) | 0.3 (1.1/100 g) | 1.3 (5/100 g) | 0.2 (0.7/100 g) | 37.5 (150/100 g) | 30 (120/100 g) | 165 (660/100 g) |
| Ground Cumin | 3 g | F003327 — Cumin (cummin) seed, dried, ground | 53.5 (1782/100 g) | 12.8 (425.9/100 g) | 0.5 (17.8/100 g) | 1 (33.7/100 g) | 0.3 (10.5/100 g) | 0.7 (22.3/100 g) | 5 (168/100 g) | 27.9 (931/100 g) | 53.6 (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 | 7297.2 | 1744.1 | 90.3 | 152.5 | 48.7 | 73.3 | 1775.3 | 742.3 | 3808.4 | ||
| Per serving (÷ 4) | 1824.3 | 436 | 22.6 | 38.1 | 12.2 | 18.3 | 443.8 | 185.6 | 952.1 | ||
Oxalate
57 mg per serving (227 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) |
|---|---|---|---|---|
| Red Lentils | 260 g | weighed dry, ×3.543 to cooked | 9 | 83 |
| Capsicum | 300 g | as weighed | 20 | 60 |
| Ground Cumin | 3 g | as weighed | 996 | 30 |
| Flat Leaf Parsley | 25 g | as weighed | 110 | 28 |
| Zucchini | 300 g | as weighed | 4 | 12 |
| Onion | 200 g | as weighed | 5 | 10 |
| Feta | 120 g | as weighed | 2 | 2 |
| Olive Oil | 41 g | as weighed | 5 | 2 |
| Lemon Juice | 30 g | as weighed | 1 | 0 |
| Salt | 1 g | as weighed | 0 | 0 |
| Per serving (÷ 4) | 57 | |||
- Zucchini
- Zucchini is a summer squash and the OHF groups them.
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.
- Red Lentils
- Recipe weighs 220 g red lentils, rinsed, before simmering, so the hulled dry record applies; the canned lentil record used in the ledger is a different product and would badly understate the dry weight's density.
- Capsicum
- Weighed raw, whether diced or roasted; red capsicum record used. Consolidated from a duplicate capsicum record that mapped to the same AUSNUT food.
- Zucchini
- Weighed raw, diced or grated, before cooking; 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.
- Feta
- Crumbled straight from the block or brine; 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.
- Lemon Juice
- Measured as squeezed juice, not whole fruit; ledger key carried over verbatim from the published book.
- Flat Leaf Parsley
- Weighed raw as fresh leaves for finishing; ledger key carried over verbatim from the published book.
- Ground Cumin
- Measured dry from the jar; the ground cumin seed record matches the ledger canonical 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.
