Nutrition working
Baked Potato with Cottage Cheese and Chives: 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Potato | 550 g | F007325 — Potato, pale skin, peeled, raw | 1331 (242/100 g) | 318.1 (57.8/100 g) | 11 (2/100 g) | 63.3 (11.5/100 g) | 6.1 (1.1/100 g) | 0 (0/100 g) | 22 (4/100 g) | 16.5 (3/100 g) | 2090 (380/100 g) |
| Cottage Cheese | 300 g | F002435 — Cheese, cottage | 1668 (556/100 g) | 398.7 (132.9/100 g) | 51 (17/100 g) | 5.4 (1.8/100 g) | 0 (0/100 g) | 17.1 (5.7/100 g) | 831 (277/100 g) | 267 (89/100 g) | 369 (123/100 g) |
| Chives | 10 g | F002907 — Chives, fresh, raw | 12 (120/100 g) | 2.9 (28.7/100 g) | 0.2 (1.5/100 g) | 0.3 (2.6/100 g) | 0.5 (4.7/100 g) | 0 (0.3/100 g) | 0.7 (7/100 g) | 9 (90/100 g) | 21 (210/100 g) |
| Olive Oil | 9 g | F006177 — Oil, olive | 332.6 (3695/100 g) | 79.5 (883.1/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 9 (99.9/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) |
| Carrot | 150 g | F002276 — Carrot, raw | 217.5 (145/100 g) | 52 (34.7/100 g) | 0.9 (0.6/100 g) | 9.9 (6.6/100 g) | 4.8 (3.2/100 g) | 0 (0/100 g) | 76.5 (51/100 g) | 39 (26/100 g) | 399 (266/100 g) |
| Salt | 1 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) | 381.7 (38168/100 g) | 0.3 (34/100 g) | 1 (98/100 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) |
| Whole recipe | 4355.5 | 1041 | 71.4 | 110.2 | 16.8 | 28.1 | 1646.3 | 438.2 | 3049.6 | ||
| Per serving (÷ 2) | 2177.7 | 520.5 | 35.7 | 55.1 | 8.4 | 14.1 | 823.1 | 219.1 | 1524.8 | ||
Oxalate
96 mg per serving (191 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) |
|---|---|---|---|---|
| Potato | 550 g | as weighed | 23 | 127 |
| Carrot | 150 g | as weighed | 24 | 36 |
| Wholegrain Bread | 80 g | as weighed | 35 | 28 |
| Chives | 10 g | as weighed | 5 | 1 |
| Olive Oil | 9 g | as weighed | 5 | 0 |
| Cottage Cheese | 300 g | as weighed | 0 | 0 |
| Salt | 1 g | as weighed | 0 | 0 |
| Per serving (÷ 2) | 96 | |||
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.
- Potato
- Weighed raw, peeled and diced, before boiling or roasting; ledger key carried over verbatim from the published book.
- Cottage Cheese
- Spooned straight from the tub; regular cottage cheese taken because the ingredient name does not specify reduced fat.
- Chives
- Used in 2-6 g amounts so contributes almost nothing, but mapped honestly to the fresh raw chives record rather than skipped.
- 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.
- Carrot
- Weighed raw, peeled and sliced or grated, before any 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.
- 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.
