Nutrition working
Mushroom and White Bean Stew with Soft Milk Polenta: 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Mushrooms | 500 g | F005946 — Mushroom, common, raw | 570 (114/100 g) | 136.2 (27.2/100 g) | 11 (2.2/100 g) | 4 (0.8/100 g) | 7 (1.4/100 g) | 4 (0.8/100 g) | 35 (7/100 g) | 10 (2/100 g) | 1925 (385/100 g) |
| White Beans | 200 g | F000423 — Bean, haricot or cannellini, canned, drained | 808 (404/100 g) | 193.1 (96.6/100 g) | 12.4 (6.2/100 g) | 24.4 (12.2/100 g) | 12.8 (6.4/100 g) | 1.2 (0.6/100 g) | 540 (270/100 g) | 92 (46/100 g) | 520 (260/100 g) |
| Onion | 150 g | F006225 — Onion, mature, brown skinned, peeled, raw | 204 (136/100 g) | 48.8 (32.5/100 g) | 2 (1.3/100 g) | 8.7 (5.8/100 g) | 3.5 (2.3/100 g) | 0 (0/100 g) | 12 (8/100 g) | 34.5 (23/100 g) | 270 (180/100 g) |
| Garlic | 15 g | F004193 — Garlic, peeled, raw | 78.3 (522/100 g) | 18.7 (124.8/100 g) | 0.9 (6.1/100 g) | 1.5 (10.2/100 g) | 2.5 (16.9/100 g) | 0.4 (2.8/100 g) | 1.2 (8/100 g) | 4.5 (30/100 g) | 76.5 (510/100 g) |
| Olive Oil | 45 g | F006177 — Oil, olive | 1662.8 (3695/100 g) | 397.4 (883.1/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 45 (99.9/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) |
| Dried Thyme | 2 g | F009160 — Thyme, dried | 23.6 (1182/100 g) | 5.7 (282.5/100 g) | 0.2 (9.1/100 g) | 0.5 (26.9/100 g) | 0.7 (37/100 g) | 0.1 (7.4/100 g) | 1.1 (55/100 g) | 37.8 (1890/100 g) | 16.3 (814/100 g) |
| No-Added-Salt Canned Tomatoes | 200 g | F010071 — Tomato, whole, canned in tomato juice, no added salt, undrained | 158 (79/100 g) | 37.8 (18.9/100 g) | 1.8 (0.9/100 g) | 6 (3/100 g) | 2 (1/100 g) | 0 (0/100 g) | 20 (10/100 g) | 40 (20/100 g) | 438 (219/100 g) |
| Fine Quick Cooking Polenta | 280 g | F003230 — Cornmeal (polenta), uncooked | 3978.8 (1421/100 g) | 951 (339.6/100 g) | 23.8 (8.5/100 g) | 196 (70/100 g) | 8.4 (3/100 g) | 4.8 (1.7/100 g) | 0 (0/100 g) | 5.6 (2/100 g) | 364 (130/100 g) |
| Milk | 680 g | F005634 — Milk, cow, fluid, regular fat (~3.5%) | 1836 (270/100 g) | 438.8 (64.5/100 g) | 22.4 (3.3/100 g) | 36.7 (5.4/100 g) | 0 (0/100 g) | 23.1 (3.4/100 g) | 238 (35/100 g) | 720.8 (106/100 g) | 965.6 (142/100 g) |
| Water | 800 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) | 24 (3/100 g) | 16 (2/100 g) | 0 (0/100 g) |
| Parmesan | 65 g | F002479 — Cheese, parmesan, fresh | 1017.3 (1565/100 g) | 243.1 (374/100 g) | 20.8 (32/100 g) | 0 (0/100 g) | 0 (0/100 g) | 17.6 (27/100 g) | 650 (1000/100 g) | 616.2 (948/100 g) | 50.7 (78/100 g) |
| Unsalted Butter | 50 g | F001971 — Butter, plain, no added salt | 1534.5 (3069/100 g) | 366.8 (733.5/100 g) | 0.6 (1.1/100 g) | 0.3 (0.6/100 g) | 0 (0/100 g) | 41.1 (82.2/100 g) | 5 (10/100 g) | 8.5 (17/100 g) | 11.5 (23/100 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) |
| Whole recipe | 11886.2 | 2840.9 | 96.2 | 278.3 | 37.4 | 137.3 | 1541.3 | 1597.9 | 4703.6 | ||
| Per serving (÷ 4) | 2971.6 | 710.2 | 24.1 | 69.6 | 9.4 | 34.3 | 385.3 | 399.5 | 1175.9 | ||
Oxalate
85 mg per serving (339 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) |
|---|---|---|---|---|
| White Beans | 200 g | as weighed | 89 | 178 |
| Fine Quick Cooking Polenta | 280 g | as weighed | 37 | 104 |
| No-Added-Salt Canned Tomatoes | 200 g | as weighed | 9 | 18 |
| Flat Leaf Parsley | 10 g | as weighed | 110 | 11 |
| Onion | 150 g | as weighed | 5 | 8 |
| Milk | 680 g | as weighed | 1 | 7 |
| Mushrooms | 500 g | as weighed | 1 | 5 |
| Dried Thyme | 2 g | as weighed | 182 | 4 |
| Olive Oil | 45 g | as weighed | 5 | 2 |
| Garlic | 15 g | as weighed | 9 | 1 |
| Parmesan | 65 g | as weighed | 2 | 1 |
| Unsalted Butter | 50 g | as weighed | 2 | 1 |
| Water | 800 g | carries none | 0 | 0 |
| Per serving (÷ 4) | 85 | |||
- Mushrooms
- The OHF gives no raw mushroom row; the cooked figure is used.
- 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.
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.
- Mushrooms
- Weighed raw before being cooked down; ledger key carried over verbatim from the published book.
- White Beans
- Recipe lines say drained no-added-salt white beans, weighed from the can; the haricot or cannellini canned drained record matches the ledger canonical for white beans.
- 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.
- Dried Thyme
- Weighed or measured dry from the jar; 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.
- Fine Quick Cooking Polenta
- Weighed dry before it is rained into simmering liquid; the uncooked cornmeal record applies because the cooked record already includes absorbed water.
- 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.
- Parmesan
- Weighed as a hard cheese and grated at the point of use; the fresh parmesan record matches the ledger canonical and is preferred over the dried finely grated record, which is far more concentrated.
- 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.
- Flat Leaf Parsley
- Weighed raw as fresh leaves for finishing; 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.
