Nutrition working
Zucchini, Mint & Feta Frittata: 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Egg | 204 g | F003729 — Egg, chicken, whole, raw | 1087.3 (533/100 g) | 259.9 (127.4/100 g) | 25.7 (12.6/100 g) | 0.6 (0.3/100 g) | 0 (0/100 g) | 17.3 (8.5/100 g) | 306 (150/100 g) | 95.9 (47/100 g) | 285.6 (140/100 g) |
| Zucchini | 250 g | F009775 — Zucchini, green skin, raw | 172.5 (69/100 g) | 41.2 (16.5/100 g) | 2.5 (1/100 g) | 5.5 (2.2/100 g) | 2.5 (1/100 g) | 0.5 (0.2/100 g) | 0 (0/100 g) | 42.5 (17/100 g) | 530 (212/100 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) |
| Feta | 60 g | F002452 — Cheese, fetta (feta) | 643.8 (1073/100 g) | 153.9 (256.5/100 g) | 10 (16.6/100 g) | 0.2 (0.4/100 g) | 0 (0/100 g) | 12.4 (20.6/100 g) | 660 (1100/100 g) | 189 (315/100 g) | 44.4 (74/100 g) |
| Fresh Mint | 8 g | F005700 — Mint, fresh, raw | 18 (225/100 g) | 4.3 (53.8/100 g) | 0.2 (3.1/100 g) | 0.4 (4.4/100 g) | 0.6 (7.2/100 g) | 0.1 (1.1/100 g) | 2.2 (28/100 g) | 16.8 (210/100 g) | 30.4 (380/100 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) |
| Wholegrain Bread | 120 g | F001553 — Bread, wholemeal, commercial | 1191.6 (993/100 g) | 284.8 (237.3/100 g) | 12.5 (10.4/100 g) | 47 (39.2/100 g) | 8.3 (6.9/100 g) | 3 (2.5/100 g) | 501.6 (418/100 g) | 159.6 (133/100 g) | 254.4 (212/100 g) |
| Whole recipe | 4213.3 | 1007 | 52.2 | 57 | 13.8 | 60.4 | 1479.4 | 529.4 | 1356.8 | ||
| Per serving (÷ 2) | 2106.6 | 503.5 | 26.1 | 28.5 | 6.9 | 30.2 | 739.7 | 264.7 | 678.4 | ||
Oxalate
36 mg per serving (73 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) |
|---|---|---|---|---|
| Wholegrain Bread | 120 g | as weighed | 35 | 42 |
| Leek | 80 g | as weighed | 17 | 14 |
| Zucchini | 250 g | as weighed | 4 | 10 |
| Fresh Mint | 8 g | as weighed | 56 | 4 |
| Olive Oil | 27 g | as weighed | 5 | 1 |
| Feta | 60 g | as weighed | 2 | 1 |
| Egg | 204 g | as weighed | 0 | 0 |
| Per serving (÷ 2) | 36 | |||
- Zucchini
- Zucchini is a summer squash and the OHF groups them.
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.
- Iodised table salt, to taste
- 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.
- Egg
- Whole eggs counted or weighed raw without shell before cooking; ledger key carried over verbatim from the published book.
- Zucchini
- Weighed raw, diced or grated, before cooking; 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.
- Feta
- Crumbled straight from the block or brine; ledger key carried over verbatim from the published book.
- Fresh Mint
- Fresh leaves picked from the stem and weighed raw, which is the state every recipe adds them in; the dried-herb record would misstate both water content and volume.
- 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.
- Wholegrain Bread
- Weighed as bought to serve alongside; 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.
