Nutrition working
Shakshuka-Style Eggs with Capsicum: 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 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) |
| Onion | 100 g | F006225 — Onion, mature, brown skinned, peeled, raw | 136 (136/100 g) | 32.5 (32.5/100 g) | 1.3 (1.3/100 g) | 5.8 (5.8/100 g) | 2.3 (2.3/100 g) | 0 (0/100 g) | 8 (8/100 g) | 23 (23/100 g) | 180 (180/100 g) |
| Capsicum | 200 g | F002247 — Capsicum, red, raw | 230 (115/100 g) | 55 (27.5/100 g) | 2.2 (1.1/100 g) | 8.8 (4.4/100 g) | 2.2 (1.1/100 g) | 0.8 (0.4/100 g) | 6 (3/100 g) | 14 (7/100 g) | 480 (240/100 g) |
| Garlic | 10 g | F004193 — Garlic, peeled, raw | 52.2 (522/100 g) | 12.5 (124.8/100 g) | 0.6 (6.1/100 g) | 1 (10.2/100 g) | 1.7 (16.9/100 g) | 0.3 (2.8/100 g) | 0.8 (8/100 g) | 3 (30/100 g) | 51 (510/100 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) |
| Smoked Paprika | 2 g | F006316 — Paprika, dried, ground | 26.2 (1311/100 g) | 6.3 (313.3/100 g) | 0.3 (14.1/100 g) | 0.4 (19.1/100 g) | 0.7 (34.9/100 g) | 0.3 (12.9/100 g) | 1.4 (68/100 g) | 4.6 (229/100 g) | 45.6 (2280/100 g) |
| No-Added-Salt Canned Tomatoes | 400 g | F010071 — Tomato, whole, canned in tomato juice, no added salt, undrained | 316 (79/100 g) | 75.5 (18.9/100 g) | 3.6 (0.9/100 g) | 12 (3/100 g) | 4 (1/100 g) | 0 (0/100 g) | 40 (10/100 g) | 80 (20/100 g) | 876 (219/100 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) |
| Flat Leaf Parsley | 8 g | F006321 — Parsley, fresh, raw | 12 (150/100 g) | 2.9 (35.9/100 g) | 0.3 (3.9/100 g) | 0.1 (1.1/100 g) | 0.4 (5/100 g) | 0.1 (0.7/100 g) | 12 (150/100 g) | 9.6 (120/100 g) | 52.8 (660/100 g) |
| Wholegrain Bread | 160 g | F001553 — Bread, wholemeal, commercial | 1588.8 (993/100 g) | 379.7 (237.3/100 g) | 16.6 (10.4/100 g) | 62.7 (39.2/100 g) | 11 (6.9/100 g) | 4 (2.5/100 g) | 668.8 (418/100 g) | 212.8 (133/100 g) | 339.2 (212/100 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 | 4481.8 | 1071.2 | 51 | 92.1 | 22.5 | 50.2 | 1428 | 461.8 | 2346.9 | ||
| Per serving (÷ 2) | 2240.9 | 535.6 | 25.5 | 46 | 11.3 | 25.1 | 714 | 230.9 | 1173.5 | ||
Oxalate
87 mg per serving (174 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) |
|---|---|---|---|---|
| Wholegrain Bread | 160 g | as weighed | 35 | 56 |
| Capsicum | 200 g | as weighed | 20 | 40 |
| No-Added-Salt Canned Tomatoes | 400 g | as weighed | 9 | 36 |
| Ground Cumin | 2 g | as weighed | 996 | 20 |
| Flat Leaf Parsley | 8 g | as weighed | 110 | 9 |
| Smoked Paprika | 2 g | as weighed | 284 | 6 |
| Onion | 100 g | as weighed | 5 | 5 |
| Olive Oil | 27 g | as weighed | 5 | 1 |
| Garlic | 10 g | as weighed | 9 | 1 |
| Egg | 204 g | as weighed | 0 | 0 |
| Salt | 1 g | as weighed | 0 | 0 |
| Per serving (÷ 2) | 87 | |||
- Smoked Paprika
- The OHF lists paprika without distinguishing smoked, so the plain figure is used.
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.
- 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.
- Onion
- Weighed raw and peeled before it is softened in the pan; ledger key carried over verbatim from the published book.
- Capsicum
- Weighed raw, whether diced or roasted; red capsicum record used. Consolidated from a duplicate capsicum record that mapped to the same AUSNUT food.
- Garlic
- Weighed or counted as raw peeled cloves before cooking; 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.
- Smoked Paprika
- AUSNUT has no smoked paprika record, so the ground dried paprika record is used; 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.
- Egg
- Whole eggs counted or weighed raw without shell before cooking; 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.
- Wholegrain Bread
- Weighed as bought to serve alongside; 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.
