Nutrition working
Tomato and Bread Salad with Torn Mozzarella and Basil: 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Cherry Tomatoes | 400 g | F009190 — Tomato, cherry or grape, raw | 360 (90/100 g) | 86 (21.5/100 g) | 3.6 (0.9/100 g) | 14 (3.5/100 g) | 6.8 (1.7/100 g) | 0 (0/100 g) | 24 (6/100 g) | 56 (14/100 g) | 1040 (260/100 g) |
| Cucumber | 150 g | F003320 — Cucumber, common, unpeeled, raw | 75 (50/100 g) | 17.9 (12/100 g) | 1.2 (0.8/100 g) | 1.8 (1.2/100 g) | 2.1 (1.4/100 g) | 0.2 (0.1/100 g) | 15 (10/100 g) | 27 (18/100 g) | 204 (136/100 g) |
| Wholegrain Bread | 80 g | F001553 — Bread, wholemeal, commercial | 794.4 (993/100 g) | 189.9 (237.3/100 g) | 8.3 (10.4/100 g) | 31.4 (39.2/100 g) | 5.5 (6.9/100 g) | 2 (2.5/100 g) | 334.4 (418/100 g) | 106.4 (133/100 g) | 169.6 (212/100 g) |
| Olive Oil | 45 g | F006177 — Oil, olive | 1662.8 (3695/100 g) | 397.4 (883.1/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 45 (99.9/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) |
| Red Wine Vinegar | 12 g | F009498 — Vinegar (except balsamic vinegar) | 7.8 (65/100 g) | 1.9 (15.5/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0.6 (5/100 g) | 0.1 (1/100 g) | 0.7 (6/100 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) |
| Mozzarella | 80 g | F002472 — Cheese, mozzarella | 969.6 (1212/100 g) | 231.7 (289.7/100 g) | 17.8 (22.2/100 g) | 0 (0/100 g) | 0 (0/100 g) | 17.7 (22.1/100 g) | 417.6 (522/100 g) | 548 (685/100 g) | 63.2 (79/100 g) |
| Fresh Basil | 18 g | F000396 — Basil, green, fresh, raw | 16.9 (94/100 g) | 4 (22.5/100 g) | 0.5 (2.6/100 g) | 0 (0.2/100 g) | 0.6 (3.3/100 g) | 0.1 (0.5/100 g) | 1.8 (10/100 g) | 39.6 (220/100 g) | 79.2 (440/100 g) |
| Almonds | 20 g | F006081 — Nut, almond, raw/natural, unsalted | 477.2 (2386/100 g) | 114.1 (570.3/100 g) | 3.9 (19.7/100 g) | 1.1 (5.4/100 g) | 2.2 (11/100 g) | 10.1 (50.5/100 g) | 0 (0/100 g) | 53.4 (267/100 g) | 157.8 (789/100 g) |
| Whole recipe | 4389.8 | 1049.2 | 35.6 | 48.8 | 18.1 | 75.1 | 793.8 | 832 | 1740 | ||
| Per serving (÷ 2) | 2194.9 | 524.6 | 17.8 | 24.4 | 9 | 37.6 | 396.9 | 416 | 870 | ||
Oxalate
86 mg per serving (173 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) |
|---|---|---|---|---|
| Almonds | 20 g | as weighed | 369 | 74 |
| Cherry Tomatoes | 400 g | as weighed | 9 | 36 |
| Wholegrain Bread | 80 g | as weighed | 35 | 28 |
| Fresh Basil | 18 g | as weighed | 133 | 24 |
| Cucumber | 150 g | as weighed | 4 | 6 |
| Olive Oil | 45 g | as weighed | 5 | 2 |
| Mozzarella | 80 g | as weighed | 2 | 2 |
| Red Wine Vinegar | 12 g | as weighed | 4 | 0 |
| Garlic | 5 g | as weighed | 9 | 0 |
| Per serving (÷ 2) | 86 | |||
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.
- Cherry Tomatoes
- Weighed raw whole or halved before roasting; ledger key carried over verbatim from the published book.
- Cucumber
- Weighed raw, mostly unpeeled and diced or cut into matchsticks; 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.
- 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.
- Red Wine Vinegar
- Measured from the bottle; AUSNUT groups all non-balsamic vinegars into one record, and the ledger key is carried over verbatim.
- Garlic
- Weighed or counted as raw peeled cloves before cooking; ledger key carried over verbatim from the published book.
- Mozzarella
- Recipe says diced fresh mozzarella; regular-fat mozzarella taken because the ingredient name does not specify reduced fat.
- Fresh Basil
- Weighed raw as fresh leaves, chopped at the end of cooking; ledger key carried over verbatim from the published book.
- 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.
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.
