Nutrition working
Quinoa Breakfast Bowl with Banana and Almonds: 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Quinoa | 120 g | F007598 — Quinoa, uncooked | 1860 (1550/100 g) | 444.6 (370.5/100 g) | 15.5 (12.9/100 g) | 70.3 (58.6/100 g) | 14.4 (12/100 g) | 7.8 (6.5/100 g) | 8.4 (7/100 g) | 56.4 (47/100 g) | 675.6 (563/100 g) |
| Reduced-Fat Milk | 463 g | F005614 — Milk, cow, fluid, reduced fat (~1%) | 838 (181/100 g) | 200.3 (43.3/100 g) | 15.3 (3.3/100 g) | 22.2 (4.8/100 g) | 0 (0/100 g) | 5.6 (1.2/100 g) | 166.7 (36/100 g) | 532.5 (115/100 g) | 722.3 (156/100 g) |
| Water | 200 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) | 6 (3/100 g) | 4 (2/100 g) | 0 (0/100 g) |
| Banana | 240 g | F000262 — Banana, cavendish, peeled, raw | 957.6 (399/100 g) | 228.9 (95.4/100 g) | 3.4 (1.4/100 g) | 47.8 (19.9/100 g) | 5.3 (2.2/100 g) | 0.5 (0.2/100 g) | 0 (0/100 g) | 12 (5/100 g) | 835.2 (348/100 g) |
| Almonds | 30 g | F006081 — Nut, almond, raw/natural, unsalted | 715.8 (2386/100 g) | 171.1 (570.3/100 g) | 5.9 (19.7/100 g) | 1.6 (5.4/100 g) | 3.3 (11/100 g) | 15.2 (50.5/100 g) | 0 (0/100 g) | 80.1 (267/100 g) | 236.7 (789/100 g) |
| Ground Cinnamon | 2 g | F002963 — Cinnamon, dried, ground | 20.1 (1004/100 g) | 4.8 (240/100 g) | 0.1 (4/100 g) | 0.6 (27.5/100 g) | 1.1 (53.1/100 g) | 0 (1.2/100 g) | 0.2 (10/100 g) | 20 (1002/100 g) | 8.6 (431/100 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 | 4391.5 | 1049.6 | 40.1 | 142.5 | 24 | 29 | 372.1 | 705.2 | 2478.9 | ||
| Per serving (÷ 2) | 2195.8 | 524.8 | 20.1 | 71.2 | 12 | 14.5 | 186.1 | 352.6 | 1239.4 | ||
Oxalate
169 mg per serving (338 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) |
|---|---|---|---|---|
| Quinoa | 120 g | weighed dry, ×3.588 to cooked | 44 | 189 |
| Almonds | 30 g | as weighed | 369 | 111 |
| Ground Cinnamon | 2 g | as weighed | 1072 | 21 |
| Banana | 240 g | as weighed | 5 | 12 |
| Reduced-Fat Milk | 463 g | as weighed | 1 | 5 |
| Water | 200 g | carries none | 0 | 0 |
| Salt | 0.5 g | as weighed | 0 | 0 |
| Per serving (÷ 2) | 169 | |||
- 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.
- Quinoa
- Weighed dry. Quinoa absorbs a variable amount of water, so the nutrients are taken from the dry grain and the method states the cooked result.
- Reduced-Fat Milk
- Ingredient name specifies reduced fat, so the ~1% fluid cow's milk record is used rather than the regular-fat record that serves the plain milk ingredient.
- 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.
- Banana
- Weighed as peeled raw banana before mashing; mashing does not change composition. Ledger key carried over verbatim.
- Almonds
- Weighed raw, unsalted and unroasted as the recipes use them, whether whole, halved or roughly chopped; roasting in a dry pan changes flavour but not the weighed composition basis.
- Ground Cinnamon
- Measured dry from the jar in 0.5-3 g amounts; 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.
