Nutrition working
Silken Tofu Scramble with Capsicum & Smoked Paprika: 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 | 36 g | F006177 — Oil, olive | 1330.2 (3695/100 g) | 317.9 (883.1/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 36 (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) |
| Smoked Paprika | 3 g | F006316 — Paprika, dried, ground | 39.3 (1311/100 g) | 9.4 (313.3/100 g) | 0.4 (14.1/100 g) | 0.6 (19.1/100 g) | 1 (34.9/100 g) | 0.4 (12.9/100 g) | 2 (68/100 g) | 6.9 (229/100 g) | 68.4 (2280/100 g) |
| Ground Cumin | 1 g | F003327 — Cumin (cummin) seed, dried, ground | 17.8 (1782/100 g) | 4.3 (425.9/100 g) | 0.2 (17.8/100 g) | 0.3 (33.7/100 g) | 0.1 (10.5/100 g) | 0.2 (22.3/100 g) | 1.7 (168/100 g) | 9.3 (931/100 g) | 17.9 (1788/100 g) |
| Cherry Tomatoes | 150 g | F009190 — Tomato, cherry or grape, raw | 135 (90/100 g) | 32.3 (21.5/100 g) | 1.4 (0.9/100 g) | 5.3 (3.5/100 g) | 2.6 (1.7/100 g) | 0 (0/100 g) | 9 (6/100 g) | 21 (14/100 g) | 390 (260/100 g) |
| Soft Tofu | 400 g | F009183 — Tofu (soy bean curd), silken or soft, as purchased | 900 (225/100 g) | 215.1 (53.8/100 g) | 18.8 (4.7/100 g) | 7.2 (1.8/100 g) | 9.2 (2.3/100 g) | 10.4 (2.6/100 g) | 72 (18/100 g) | 96 (24/100 g) | 804 (201/100 g) |
| Chives | 6 g | F002907 — Chives, fresh, raw | 7.2 (120/100 g) | 1.7 (28.7/100 g) | 0.1 (1.5/100 g) | 0.2 (2.6/100 g) | 0.3 (4.7/100 g) | 0 (0.3/100 g) | 0.4 (7/100 g) | 5.4 (90/100 g) | 12.6 (210/100 g) |
| Soft Bread | 150 g | F001463 — Bread, white, commercial | 1575 (1050/100 g) | 376.4 (251/100 g) | 14.3 (9.5/100 g) | 69.3 (46.2/100 g) | 4.8 (3.2/100 g) | 3 (2/100 g) | 658.5 (439/100 g) | 126 (84/100 g) | 195 (130/100 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 | 4370.5 | 1044.6 | 38.6 | 97.4 | 22.5 | 50.8 | 948.5 | 301.8 | 2148.4 | ||
| Per serving (÷ 2) | 2185.3 | 522.3 | 19.3 | 48.7 | 11.2 | 25.4 | 474.2 | 150.9 | 1074.2 | ||
Oxalate
74 mg per serving (147 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) |
|---|---|---|---|---|
| Capsicum | 200 g | as weighed | 20 | 40 |
| Soft Bread | 150 g | as weighed | 24 | 36 |
| Soft Tofu | 400 g | as weighed | 8 | 32 |
| Cherry Tomatoes | 150 g | as weighed | 9 | 14 |
| Ground Cumin | 1 g | as weighed | 996 | 10 |
| Smoked Paprika | 3 g | as weighed | 284 | 9 |
| Onion | 100 g | as weighed | 5 | 5 |
| Olive Oil | 36 g | as weighed | 5 | 2 |
| Chives | 6 g | as weighed | 5 | 0 |
| Salt | 0.5 g | as weighed | 0 | 0 |
| Per serving (÷ 2) | 74 | |||
- 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.
- 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.
- Ground Cumin
- Measured dry from the jar; the ground cumin seed record matches the ledger canonical for cumin.
- Cherry Tomatoes
- Weighed raw whole or halved before roasting; ledger key carried over verbatim from the published book.
- Soft Tofu
- Recipe lines say soft or silken tofu, drained, weighed straight from the pack; the firm and cooked tofu records were rejected as compositionally different.
- Chives
- Used in 2-6 g amounts so contributes almost nothing, but mapped honestly to the fresh raw chives record rather than skipped.
- Soft Bread
- Recipe lines say soft white sandwich bread with crusts removed, weighed as bought; the commercial white bread record is used rather than the wholemeal record that serves wholegrain-bread.
- 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.
