Nutrition working
White Fish Baked on Creamed Spinach with Crushed Potato: 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 4 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| White Fish | 600 g | F003956 — Fish, white flesh, raw, not further defined | 2706 (451/100 g) | 646.7 (107.8/100 g) | 115.2 (19.2/100 g) | 0 (0/100 g) | 0 (0/100 g) | 19.8 (3.3/100 g) | 450 (75/100 g) | 204 (34/100 g) | 2178 (363/100 g) |
| Baby Spinach | 200 g | F008749 — Spinach, baby, fresh, raw | 136 (68/100 g) | 32.5 (16.3/100 g) | 5.6 (2.8/100 g) | 0 (0/100 g) | 5 (2.5/100 g) | 0 (0/100 g) | 172 (86/100 g) | 182 (91/100 g) | 1220 (610/100 g) |
| Reduced-Fat Milk | 464 g | F005614 — Milk, cow, fluid, reduced fat (~1%) | 839.8 (181/100 g) | 200.7 (43.3/100 g) | 15.3 (3.3/100 g) | 22.3 (4.8/100 g) | 0 (0/100 g) | 5.6 (1.2/100 g) | 167 (36/100 g) | 533.6 (115/100 g) | 723.8 (156/100 g) |
| Skim Milk Powder | 70 g | F005652 — Milk, powder, cow, skim | 1063.3 (1519/100 g) | 254.1 (363/100 g) | 24.4 (34.9/100 g) | 39.2 (56/100 g) | 0 (0/100 g) | 0.6 (0.8/100 g) | 294 (420/100 g) | 770 (1100/100 g) | 1260 (1800/100 g) |
| Plain Flour | 25 g | F004007 — Flour, wheat, white, plain | 369.8 (1479/100 g) | 88.4 (353.5/100 g) | 2.5 (10/100 g) | 18.3 (73.2/100 g) | 0.6 (2.2/100 g) | 0.3 (1.3/100 g) | 0.8 (3/100 g) | 5.3 (21/100 g) | 42.5 (170/100 g) |
| Unsalted Butter | 40 g | F001971 — Butter, plain, no added salt | 1227.6 (3069/100 g) | 293.4 (733.5/100 g) | 0.4 (1.1/100 g) | 0.2 (0.6/100 g) | 0 (0/100 g) | 32.9 (82.2/100 g) | 4 (10/100 g) | 6.8 (17/100 g) | 9.2 (23/100 g) |
| Parmesan | 30 g | F002479 — Cheese, parmesan, fresh | 469.5 (1565/100 g) | 112.2 (374/100 g) | 9.6 (32/100 g) | 0 (0/100 g) | 0 (0/100 g) | 8.1 (27/100 g) | 300 (1000/100 g) | 284.4 (948/100 g) | 23.4 (78/100 g) |
| Potato | 700 g | F007325 — Potato, pale skin, peeled, raw | 1694 (242/100 g) | 404.9 (57.8/100 g) | 14 (2/100 g) | 80.5 (11.5/100 g) | 7.7 (1.1/100 g) | 0 (0/100 g) | 28 (4/100 g) | 21 (3/100 g) | 2660 (380/100 g) |
| Olive Oil | 25 g | F006177 — Oil, olive | 923.8 (3695/100 g) | 220.8 (883.1/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 25 (99.9/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) |
| Lemon Juice | 15 g | F004726 — Juice, lemon | 16.7 (111/100 g) | 4 (26.5/100 g) | 0.1 (0.6/100 g) | 0.3 (1.8/100 g) | 0.3 (2/100 g) | 0 (0.1/100 g) | 0.5 (3/100 g) | 3 (20/100 g) | 21 (140/100 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) |
| 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 | 9472.5 | 2264 | 187.5 | 161.3 | 14.4 | 92.4 | 1607.5 | 2011.7 | 8163.9 | ||
| Per serving (÷ 4) | 2368.1 | 566 | 46.9 | 40.3 | 3.6 | 23.1 | 401.9 | 502.9 | 2041 | ||
Oxalate
332 mg per serving (1330 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.
| Ingredient | Weight | Basis | mg per 100 g | Contributes (mg) |
|---|---|---|---|---|
| Baby Spinach | 200 g | as weighed | 567 | 1134 |
| Potato | 700 g | as weighed | 23 | 161 |
| White Fish | 600 g | as weighed | 3 | 18 |
| Plain Flour | 25 g | as weighed | 32 | 8 |
| Reduced-Fat Milk | 464 g | as weighed | 1 | 5 |
| Olive Oil | 25 g | as weighed | 5 | 1 |
| Unsalted Butter | 40 g | as weighed | 2 | 1 |
| Skim Milk Powder | 70 g | as weighed | 1 | 1 |
| Parmesan | 30 g | as weighed | 2 | 1 |
| Garlic | 5 g | as weighed | 9 | 0 |
| Lemon Juice | 15 g | as weighed | 1 | 0 |
| Salt | 0.5 g | as weighed | 0 | 0 |
| Per serving (÷ 4) | 332 | |||
- 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.
- 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.
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.
- White Fish
- Weighed raw as skinless boneless fillet before cooking; the not-further-defined raw record matches the ledger canonical and suits the unspecified mild white fish.
- Baby Spinach
- Weighed raw and wilted in the pan or eaten raw in salads; ledger key carried over verbatim from the published book.
- 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.
- Plain Flour
- Weighed dry from the packet; plain white flour taken because the ingredient name says plain all-purpose, ruling out self-raising and the vitamin-fortified variants.
- 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.
- Parmesan
- Weighed as a hard cheese and grated at the point of use; the fresh parmesan record matches the ledger canonical and is preferred over the dried finely grated record, which is far more concentrated.
- Potato
- Weighed raw, peeled and diced, before boiling or roasting; 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.
- Lemon Juice
- Measured as squeezed juice, not whole fruit; ledger key carried over verbatim from the published book.
- Garlic
- Weighed or counted as raw peeled cloves before cooking; 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.
