Nutrition working
Rice Congee with Soft Egg and Ginger: 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 | 200 g | F007682 — Rice, white, uncooked | 2844 (1422/100 g) | 679.7 (339.9/100 g) | 14 (7/100 g) | 148 (74/100 g) | 1.6 (0.8/100 g) | 1.8 (0.9/100 g) | 2 (1/100 g) | 8 (4/100 g) | 116 (58/100 g) |
| Low Sodium Stock | 180 g | F008937 — Stock, liquid, all flavours, reduced salt, prepared | 32.4 (18/100 g) | 7.7 (4.3/100 g) | 0.4 (0.2/100 g) | 0.7 (0.4/100 g) | 0 (0/100 g) | 0.4 (0.2/100 g) | 433.8 (241/100 g) | 5.4 (3/100 g) | 109.8 (61/100 g) |
| Water | 460 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) | 13.8 (3/100 g) | 9.2 (2/100 g) | 0 (0/100 g) |
| Egg | 204 g | F003729 — Egg, chicken, whole, raw | 1087.3 (533/100 g) | 259.9 (127.4/100 g) | 25.7 (12.6/100 g) | 0.6 (0.3/100 g) | 0 (0/100 g) | 17.3 (8.5/100 g) | 306 (150/100 g) | 95.9 (47/100 g) | 285.6 (140/100 g) |
| Fresh Ginger | 10 g | F004213 — Ginger, peeled, raw | 13.2 (132/100 g) | 3.2 (31.5/100 g) | 0.1 (0.8/100 g) | 0.5 (4.8/100 g) | 0.3 (2.8/100 g) | 0 (0.4/100 g) | 1.1 (11/100 g) | 1.7 (17/100 g) | 24 (240/100 g) |
| Chives | 10 g | F002907 — Chives, fresh, raw | 12 (120/100 g) | 2.9 (28.7/100 g) | 0.2 (1.5/100 g) | 0.3 (2.6/100 g) | 0.5 (4.7/100 g) | 0 (0.3/100 g) | 0.7 (7/100 g) | 9 (90/100 g) | 21 (210/100 g) |
| Reduced-Salt Soy Sauce | 8 g | F008067 — Sauce, soy, reduced salt, commercial | 13 (162/100 g) | 3.1 (38.7/100 g) | 0.4 (5.4/100 g) | 0.2 (2.7/100 g) | 0 (0/100 g) | 0 (0/100 g) | 287.8 (3598/100 g) | 1.4 (17/100 g) | 14.4 (180/100 g) |
| Sesame Oil | 12 g | F006187 — Oil, sesame | 444 (3700/100 g) | 106.1 (884.3/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 12 (100/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) |
| Unsalted Butter | 15 g | F001971 — Butter, plain, no added salt | 460.4 (3069/100 g) | 110 (733.5/100 g) | 0.2 (1.1/100 g) | 0.1 (0.6/100 g) | 0 (0/100 g) | 12.3 (82.2/100 g) | 1.5 (10/100 g) | 2.6 (17/100 g) | 3.5 (23/100 g) |
| Whole recipe | 4906.2 | 1172.6 | 40.9 | 150.4 | 2.4 | 43.9 | 1046.7 | 133.1 | 574.3 | ||
| Per serving (÷ 2) | 2453.1 | 586.3 | 20.4 | 75.2 | 1.2 | 22 | 523.4 | 66.5 | 287.1 | ||
Oxalate
14 mg per serving (29 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) |
|---|---|---|---|---|
| Fresh Ginger | 10 g | as weighed | 178 | 18 |
| White Rice | 200 g | weighed dry, ×2.158 to cooked | 2 | 9 |
| Reduced-Salt Soy Sauce | 8 g | as weighed | 9 | 1 |
| Sesame Oil | 12 g | as weighed | 5 | 1 |
| Chives | 10 g | as weighed | 5 | 1 |
| Unsalted Butter | 15 g | as weighed | 2 | 0 |
| Low Sodium Stock | 180 g | carries none | 0 | 0 |
| Water | 460 g | carries none | 0 | 0 |
| Egg | 204 g | as weighed | 0 | 0 |
| Per serving (÷ 2) | 14 | |||
- Sesame Oil
- The OHF groups all seed oils. Sesame seed is high in oxalate and the oil is not, because oxalate does not partition into fat.
- Low Sodium Stock
- Prepared liquid stock is water with roughly one to two per cent solids. The OHF lists no stock, and treating it as an unknown would put an unresolved line in a third of the recipes on the site over a contribution too small to change a band.
- 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.
- Low Sodium Stock
- Measured as ready-to-use reduced-salt chicken or vegetable liquid stock; ledger canonical key for stock, and the all-flavours record covers both.
- 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.
- Egg
- Whole eggs counted or weighed raw without shell before cooking; ledger key carried over verbatim from the published book.
- Fresh Ginger
- Weighed raw and peeled before slicing or grating; the dried ground ginger record is a separate site ingredient and would be far too concentrated here.
- Chives
- Used in 2-6 g amounts so contributes almost nothing, but mapped honestly to the fresh raw chives record rather than skipped.
- Reduced-Salt Soy Sauce
- Ingredient name specifies reduced salt, so the reduced-salt commercial soy sauce record is used, distinct from the light-soy-sauce ingredient.
- Sesame Oil
- Measured from the bottle in 5 g finishing amounts; the plain sesame oil record is the only entry and no toasted variant exists.
- 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.
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.
