Turkey, Corn and Capsicum Enchilada Bake: where the numbers come from

Per ingredient

Oxalate

52 mg per serving (207 mg for the whole recipe, divided by 4). This comes from the Oxalosis and Hyperoxaluria Foundation list rather than the Australian composition data above, which does not carry oxalate.

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.

Turkey Mince

Weighed raw before it is browned or poached into fine crumbs; the cooked mince record was rejected because the weight is taken raw.

Corn Tortillas

Small corn tortillas counted and weighed as bought; the corn record is chosen over the white-flour and wholemeal tortilla records because the ingredient name specifies corn.

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.

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.

Corn

Both recipes use kernels already cooked, one saying explicitly cooked and cooled. Chose the boiled or steamed drained record over canned kernels drained because the recipes do not specify canned and the canned record carries 170 mg sodium of added brine salt.

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.

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.

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.

Greek Yoghurt

The ingredient is named greek-yoghurt and recipe lines say Greek or greek-style, so the Greek record is the literal match. The psoriasis book ledger used F009694 (natural, regular fat ~4%) instead, which is 73 vs 131 kcal per 100 g; that choice is recorded there and is a book-side question, not a reason to mis-map the site.

Flat Leaf Parsley

Weighed raw as fresh leaves for finishing; ledger key carried over verbatim from the published book.

Lime juice

Measured as squeezed juice rather than whole fruit, mirroring the lemon-juice treatment.

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.