Nutrition working
Smooth Mushroom Soup with Cheese Toast: 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Mushrooms | 250 g | F005946 — Mushroom, common, raw | 285 (114/100 g) | 68.1 (27.2/100 g) | 5.5 (2.2/100 g) | 2 (0.8/100 g) | 3.5 (1.4/100 g) | 2 (0.8/100 g) | 17.5 (7/100 g) | 5 (2/100 g) | 962.5 (385/100 g) |
| Potato | 180 g | F007325 — Potato, pale skin, peeled, raw | 435.6 (242/100 g) | 104.1 (57.8/100 g) | 3.6 (2/100 g) | 20.7 (11.5/100 g) | 2 (1.1/100 g) | 0 (0/100 g) | 7.2 (4/100 g) | 5.4 (3/100 g) | 684 (380/100 g) |
| Leek | 80 g | F005164 — Leek, raw | 102.4 (128/100 g) | 24.5 (30.6/100 g) | 1.3 (1.6/100 g) | 3.3 (4.1/100 g) | 2.5 (3.1/100 g) | 0.2 (0.2/100 g) | 9.6 (12/100 g) | 25.6 (32/100 g) | 212 (265/100 g) |
| Garlic | 5 g | F004193 — Garlic, peeled, raw | 26.1 (522/100 g) | 6.2 (124.8/100 g) | 0.3 (6.1/100 g) | 0.5 (10.2/100 g) | 0.8 (16.9/100 g) | 0.1 (2.8/100 g) | 0.4 (8/100 g) | 1.5 (30/100 g) | 25.5 (510/100 g) |
| Unsalted Butter | 22 g | F001971 — Butter, plain, no added salt | 675.2 (3069/100 g) | 161.4 (733.5/100 g) | 0.2 (1.1/100 g) | 0.1 (0.6/100 g) | 0 (0/100 g) | 18.1 (82.2/100 g) | 2.2 (10/100 g) | 3.7 (17/100 g) | 5.1 (23/100 g) |
| Low Sodium Stock | 100 g | F008937 — Stock, liquid, all flavours, reduced salt, prepared | 18 (18/100 g) | 4.3 (4.3/100 g) | 0.2 (0.2/100 g) | 0.4 (0.4/100 g) | 0 (0/100 g) | 0.2 (0.2/100 g) | 241 (241/100 g) | 3 (3/100 g) | 61 (61/100 g) |
| Water | 60 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) | 1.8 (3/100 g) | 1.2 (2/100 g) | 0 (0/100 g) |
| Reduced-Fat Milk | 206 g | F005614 — Milk, cow, fluid, reduced fat (~1%) | 372.9 (181/100 g) | 89.1 (43.3/100 g) | 6.8 (3.3/100 g) | 9.9 (4.8/100 g) | 0 (0/100 g) | 2.5 (1.2/100 g) | 74.2 (36/100 g) | 236.9 (115/100 g) | 321.4 (156/100 g) |
| Skim Milk Powder | 60 g | F005652 — Milk, powder, cow, skim | 911.4 (1519/100 g) | 217.8 (363/100 g) | 20.9 (34.9/100 g) | 33.6 (56/100 g) | 0 (0/100 g) | 0.5 (0.8/100 g) | 252 (420/100 g) | 660 (1100/100 g) | 1080 (1800/100 g) |
| Soft Bread | 85 g | F001463 — Bread, white, commercial | 892.5 (1050/100 g) | 213.3 (251/100 g) | 8.1 (9.5/100 g) | 39.3 (46.2/100 g) | 2.7 (3.2/100 g) | 1.7 (2/100 g) | 373.2 (439/100 g) | 71.4 (84/100 g) | 110.5 (130/100 g) |
| Cheddar | 60 g | F002414 — Cheese, cheddar, natural, plain | 1011.6 (1686/100 g) | 241.8 (403/100 g) | 14.8 (24.6/100 g) | 0.2 (0.3/100 g) | 0 (0/100 g) | 20 (33.4/100 g) | 411.6 (686/100 g) | 456 (760/100 g) | 43.8 (73/100 g) |
| Dried Thyme | 0.5 g | F009160 — Thyme, dried | 5.9 (1182/100 g) | 1.4 (282.5/100 g) | 0 (9.1/100 g) | 0.1 (26.9/100 g) | 0.2 (37/100 g) | 0 (7.4/100 g) | 0.3 (55/100 g) | 9.5 (1890/100 g) | 4.1 (814/100 g) |
| Whole recipe | 4736.6 | 1132.1 | 61.7 | 110.1 | 11.7 | 45.3 | 1390.9 | 1479.2 | 3509.8 | ||
| Per serving (÷ 2) | 2368.3 | 566 | 30.9 | 55 | 5.9 | 22.7 | 695.4 | 739.6 | 1754.9 | ||
Oxalate
42 mg per serving (84 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) |
|---|---|---|---|---|
| Potato | 180 g | as weighed | 23 | 41 |
| Soft Bread | 85 g | as weighed | 24 | 20 |
| Leek | 80 g | as weighed | 17 | 14 |
| Mushrooms | 250 g | as weighed | 1 | 3 |
| Reduced-Fat Milk | 206 g | as weighed | 1 | 2 |
| Cheddar | 60 g | as weighed | 2 | 1 |
| Dried Thyme | 0.5 g | as weighed | 182 | 1 |
| Skim Milk Powder | 60 g | as weighed | 1 | 1 |
| Garlic | 5 g | as weighed | 9 | 0 |
| Unsalted Butter | 22 g | as weighed | 2 | 0 |
| Low Sodium Stock | 100 g | carries none | 0 | 0 |
| Water | 60 g | carries none | 0 | 0 |
| Per serving (÷ 2) | 42 | |||
- Mushrooms
- The OHF gives no raw mushroom row; the cooked figure is used.
- Skim Milk Powder
- The OHF has no milk powder. Fluid milk is used, which understates the powder per gram because the water has been removed from it.
- 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.
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.
- 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.
- Mushrooms
- Weighed raw before being cooked down; ledger key carried over verbatim from the published book.
- Potato
- Weighed raw, peeled and diced, before boiling or roasting; ledger key carried over verbatim from the published book.
- Leek
- Weighed raw, white and pale-green part only, thinly sliced before it is softened in the pan; the cooked leek record was rejected because the weight is taken raw.
- Garlic
- Weighed or counted as raw peeled cloves before cooking; ledger key carried over verbatim from the published book.
- 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.
- Low Sodium Stock
- Measured as ready-to-use reduced-salt chicken or vegetable liquid stock; record used for this ingredient 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.
- 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.
- Skim Milk Powder
- Weighed as dry powder before it is whisked into liquid milk to fortify it; the skim powder record matches the nonfat dry milk the recipes specify.
- 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.
- Cheddar
- Ingredient name does not specify reduced fat, so the regular-fat natural cheddar record is taken per the house rule; one recipe line does say reduced-fat, and the regular-fat record is the more conservative choice on energy and saturated fat.
- Dried Thyme
- Weighed or measured dry from the jar; ledger key carried over verbatim from the published book.
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.
