Nutrition working
White Bean and Roast Capsicum Salad with Almonds: 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| No-Added-Salt Cannellini Beans | 480 g | F000437 — Bean, haricot or cannellini, dried, boiled, microwaved or steamed, drained | 2227.2 (464/100 g) | 532.3 (110.9/100 g) | 39.4 (8.2/100 g) | 60.5 (12.6/100 g) | 42.2 (8.8/100 g) | 3.4 (0.7/100 g) | 38.4 (8/100 g) | 273.6 (57/100 g) | 1632 (340/100 g) |
| Capsicum | 300 g | F002247 — Capsicum, red, raw | 345 (115/100 g) | 82.5 (27.5/100 g) | 3.3 (1.1/100 g) | 13.2 (4.4/100 g) | 3.3 (1.1/100 g) | 1.2 (0.4/100 g) | 9 (3/100 g) | 21 (7/100 g) | 720 (240/100 g) |
| Onion | 150 g | F006225 — Onion, mature, brown skinned, peeled, raw | 204 (136/100 g) | 48.8 (32.5/100 g) | 2 (1.3/100 g) | 8.7 (5.8/100 g) | 3.5 (2.3/100 g) | 0 (0/100 g) | 12 (8/100 g) | 34.5 (23/100 g) | 270 (180/100 g) |
| Almonds | 35 g | F006081 — Nut, almond, raw/natural, unsalted | 835.1 (2386/100 g) | 199.6 (570.3/100 g) | 6.9 (19.7/100 g) | 1.9 (5.4/100 g) | 3.9 (11/100 g) | 17.7 (50.5/100 g) | 0 (0/100 g) | 93.5 (267/100 g) | 276.2 (789/100 g) |
| Baby Spinach | 100 g | F008749 — Spinach, baby, fresh, raw | 68 (68/100 g) | 16.3 (16.3/100 g) | 2.8 (2.8/100 g) | 0 (0/100 g) | 2.5 (2.5/100 g) | 0 (0/100 g) | 86 (86/100 g) | 91 (91/100 g) | 610 (610/100 g) |
| Red Wine Vinegar | 25 g | F009498 — Vinegar (except balsamic vinegar) | 16.3 (65/100 g) | 3.9 (15.5/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 1.3 (5/100 g) | 0.3 (1/100 g) | 1.5 (6/100 g) |
| 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) |
| 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) |
| Flat Leaf Parsley | 15 g | F006321 — Parsley, fresh, raw | 22.5 (150/100 g) | 5.4 (35.9/100 g) | 0.6 (3.9/100 g) | 0.2 (1.1/100 g) | 0.8 (5/100 g) | 0.1 (0.7/100 g) | 22.5 (150/100 g) | 18 (120/100 g) | 99 (660/100 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 | 4755 | 1136.5 | 55.3 | 85 | 57.1 | 49.7 | 362 | 538.8 | 3677.5 | ||
| Per serving (÷ 2) | 2377.5 | 568.2 | 27.7 | 42.5 | 28.6 | 24.8 | 181 | 269.4 | 1838.8 | ||
Oxalate
609 mg per serving (1218 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) |
|---|---|---|---|---|
| Baby Spinach | 100 g | as weighed | 567 | 567 |
| No-Added-Salt Cannellini Beans | 480 g | as weighed | 89 | 427 |
| Almonds | 35 g | as weighed | 369 | 129 |
| Capsicum | 300 g | as weighed | 20 | 60 |
| Flat Leaf Parsley | 15 g | as weighed | 110 | 17 |
| Smoked Paprika | 3 g | as weighed | 284 | 9 |
| Onion | 150 g | as weighed | 5 | 8 |
| Olive Oil | 27 g | as weighed | 5 | 1 |
| Red Wine Vinegar | 25 g | as weighed | 4 | 1 |
| Salt | 0.5 g | as weighed | 0 | 0 |
| Per serving (÷ 2) | 609 | |||
- Baby Spinach
- The OHF publishes only cooked spinach. Recipes here use it raw as well, and raw spinach is the higher of the two per 100 g because boiling leaches oxalate away, so a raw-spinach dish is understated by this figure rather than overstated.
- 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.
- No-Added-Salt Cannellini Beans
- Used where a recipe specifies canned no-added-salt cannellini or white beans, drained and rinsed. Mapped to the dried-boiled record rather than the canned one, which carries 270 mg of sodium per 100 g from brine the recipe pours away. The same rule the frozen peas and the corn already follow. A real no-added-salt can retains a little sodium from its packing water, so this understates slightly rather than overstating by ten times.
- Capsicum
- Weighed raw, whether diced or roasted; red capsicum record used. Consolidated from a duplicate capsicum record that mapped to the same AUSNUT food.
- Onion
- Weighed raw and peeled before it is softened in the pan; 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.
- Baby Spinach
- Weighed raw and wilted in the pan or eaten raw in salads; ledger key carried over verbatim from the published book.
- Red Wine Vinegar
- Measured from the bottle; AUSNUT groups all non-balsamic vinegars into one record, and the ledger key is carried over verbatim.
- 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.
- 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.
- Flat Leaf Parsley
- Weighed raw as fresh leaves for finishing; 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.
