Nutrition working
Roasted Cauliflower & Couscous Bowl with Tahini: 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Cauliflower | 500 g | F002378 — Cauliflower, raw | 510 (102/100 g) | 121.9 (24.4/100 g) | 9.5 (1.9/100 g) | 16.5 (3.3/100 g) | 6 (1.2/100 g) | 1 (0.2/100 g) | 200 (40/100 g) | 90 (18/100 g) | 1210 (242/100 g) |
| Wholemeal Couscous | 115 g | F003239 — Couscous, uncooked | 1751.5 (1523/100 g) | 418.6 (364/100 g) | 15.9 (13.8/100 g) | 84.6 (73.6/100 g) | 4.8 (4.2/100 g) | 0.2 (0.2/100 g) | 2.3 (2/100 g) | 31.1 (27/100 g) | 287.5 (250/100 g) |
| Olive Oil | 27 g | F006177 — Oil, olive | 997.7 (3695/100 g) | 238.4 (883.1/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 27 (99.9/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) |
| Ground Cumin | 2 g | F003327 — Cumin (cummin) seed, dried, ground | 35.6 (1782/100 g) | 8.5 (425.9/100 g) | 0.4 (17.8/100 g) | 0.7 (33.7/100 g) | 0.2 (10.5/100 g) | 0.4 (22.3/100 g) | 3.4 (168/100 g) | 18.6 (931/100 g) | 35.8 (1788/100 g) |
| Tahini | 35 g | F009076 — Tahini | 951 (2717/100 g) | 227.3 (649.4/100 g) | 7.1 (20.4/100 g) | 0.4 (1/100 g) | 4.7 (13.5/100 g) | 21.2 (60.7/100 g) | 27.7 (79/100 g) | 115.5 (330/100 g) | 66.5 (190/100 g) |
| Lemon Juice | 25 g | F004726 — Juice, lemon | 27.8 (111/100 g) | 6.6 (26.5/100 g) | 0.2 (0.6/100 g) | 0.5 (1.8/100 g) | 0.5 (2/100 g) | 0 (0.1/100 g) | 0.8 (3/100 g) | 5 (20/100 g) | 35 (140/100 g) |
| Water | 40 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) | 1.2 (3/100 g) | 0.8 (2/100 g) | 0 (0/100 g) |
| Almonds | 25 g | F006081 — Nut, almond, raw/natural, unsalted | 596.5 (2386/100 g) | 142.6 (570.3/100 g) | 4.9 (19.7/100 g) | 1.4 (5.4/100 g) | 2.8 (11/100 g) | 12.6 (50.5/100 g) | 0 (0/100 g) | 66.8 (267/100 g) | 197.3 (789/100 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) |
| 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 | 4884.9 | 1167.5 | 38.3 | 104.1 | 19.5 | 62.6 | 631.9 | 340.1 | 1899 | ||
| Per serving (÷ 2) | 2442.5 | 583.8 | 19.2 | 52 | 9.8 | 31.3 | 316 | 170 | 949.5 | ||
Oxalate
140 mg per serving (279 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) |
|---|---|---|---|---|
| Tahini | 35 g | as weighed | 273 | 96 |
| Almonds | 25 g | as weighed | 369 | 92 |
| Wholemeal Couscous | 115 g | weighed dry, ×2.25 to cooked | 17 | 44 |
| Ground Cumin | 2 g | as weighed | 996 | 20 |
| Cauliflower | 500 g | as weighed | 3 | 15 |
| Flat Leaf Parsley | 10 g | as weighed | 110 | 11 |
| Olive Oil | 27 g | as weighed | 5 | 1 |
| Lemon Juice | 25 g | as weighed | 1 | 0 |
| Water | 40 g | carries none | 0 | 0 |
| Salt | 1 g | as weighed | 0 | 0 |
| Per serving (÷ 2) | 140 | |||
- 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.
- Cauliflower
- Weighed raw as florets before cooking; the plain raw record matches the record used for cauliflower.
- Wholemeal Couscous
- Recipe weighs 240 g wholemeal couscous, dry, before hydrating; ledger key carried over verbatim, and AUSNUT's uncooked couscous record has no wholemeal variant.
- 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.
- Ground Cumin
- Measured dry from the jar; the ground cumin seed record matches the record used for cumin.
- Tahini
- Spooned from the jar as an optional enrichment; the single tahini record matches the record used for this ingredient.
- Lemon Juice
- Measured as squeezed juice, not whole fruit; 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.
- 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.
- Flat Leaf Parsley
- Weighed raw as fresh leaves for finishing; 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.
