Nutrition working
Beef and Capsicum Stir-Fry with Rice: 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Beef Stir-Fry Strips | 500 g | F000931 — Beef, stir-fry strips, lean, raw | 2680 (536/100 g) | 640.5 (128.1/100 g) | 136 (27.2/100 g) | 0 (0/100 g) | 0 (0/100 g) | 10 (2/100 g) | 190 (38/100 g) | 20 (4/100 g) | 1700 (340/100 g) |
| Jasmine Rice | 300 g | F007682 — Rice, white, uncooked | 4266 (1422/100 g) | 1019.6 (339.9/100 g) | 21 (7/100 g) | 222 (74/100 g) | 2.4 (0.8/100 g) | 2.7 (0.9/100 g) | 3 (1/100 g) | 12 (4/100 g) | 174 (58/100 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) |
| Broccoli | 300 g | F001905 — Broccoli, fresh or frozen, raw | 402 (134/100 g) | 96.1 (32/100 g) | 12 (4/100 g) | 3.6 (1.2/100 g) | 10.5 (3.5/100 g) | 1.2 (0.4/100 g) | 60 (20/100 g) | 108 (36/100 g) | 1023 (341/100 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) |
| Garlic | 20 g | F004193 — Garlic, peeled, raw | 104.4 (522/100 g) | 25 (124.8/100 g) | 1.2 (6.1/100 g) | 2 (10.2/100 g) | 3.4 (16.9/100 g) | 0.6 (2.8/100 g) | 1.6 (8/100 g) | 6 (30/100 g) | 102 (510/100 g) |
| Fresh Ginger | 20 g | F004213 — Ginger, peeled, raw | 26.4 (132/100 g) | 6.3 (31.5/100 g) | 0.2 (0.8/100 g) | 1 (4.8/100 g) | 0.6 (2.8/100 g) | 0.1 (0.4/100 g) | 2.2 (11/100 g) | 3.4 (17/100 g) | 48 (240/100 g) |
| Neutral cooking oil | 32 g | F006173 — Oil, not further defined | 1182.7 (3696/100 g) | 282.7 (883.4/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 32 (99.9/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) |
| Lime juice | 30 g | F004729 — Juice, lime | 35.1 (117/100 g) | 8.4 (28/100 g) | 0.2 (0.8/100 g) | 0.4 (1.2/100 g) | 1.1 (3.6/100 g) | 0 (0.1/100 g) | 0.6 (2/100 g) | 6.9 (23/100 g) | 49.5 (165/100 g) |
| Sesame Oil | 9 g | F006187 — Oil, sesame | 333 (3700/100 g) | 79.6 (884.3/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 9 (100/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) |
| Salt | 2 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) | 763.4 (38168/100 g) | 0.7 (34/100 g) | 2 (98/100 g) |
| Whole recipe | 9578.6 | 2289.3 | 175.9 | 250.9 | 24.7 | 56.7 | 1041.8 | 212.5 | 4088.5 | ||
| Per serving (÷ 4) | 2394.7 | 572.3 | 44 | 62.7 | 6.2 | 14.2 | 260.4 | 53.1 | 1022.1 | ||
Oxalate
43 mg per serving (171 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) |
|---|---|---|---|---|
| Capsicum | 300 g | as weighed | 20 | 60 |
| Broccoli | 300 g | as weighed | 12 | 36 |
| Fresh Ginger | 20 g | as weighed | 178 | 36 |
| Beef Stir-Fry Strips | 500 g | as weighed | 3 | 15 |
| Jasmine Rice | 300 g | weighed dry, ×2.158 to cooked | 2 | 13 |
| Onion | 150 g | as weighed | 5 | 8 |
| Garlic | 20 g | as weighed | 9 | 2 |
| Neutral cooking oil | 32 g | as weighed | 5 | 2 |
| Lime juice | 30 g | as weighed | 2 | 1 |
| Sesame Oil | 9 g | as weighed | 5 | 0 |
| Salt | 2 g | as weighed | 0 | 0 |
| Per serving (÷ 4) | 43 | |||
- Sesame Oil
- The OHF groups all seed oils. Sesame seed is high in oxalate and the oil is not, because oxalate does not partition into fat.
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.
- Beef Stir-Fry Strips
- Weighed raw as trimmed lean strips before searing, so the raw record applies; the fried record already carries cooking losses and would overstate protein per gram bought.
- Jasmine Rice
- Weighed dry (180 g) before absorbing measured cooking water in the same recipe, so the uncooked white rice record applies; AUSNUT has no jasmine-specific entry.
- Capsicum
- Weighed raw, whether diced or roasted; red capsicum record used. Consolidated from a duplicate capsicum record that mapped to the same AUSNUT food.
- Broccoli
- Weighed raw as florets before boiling or steaming; the fresh-or-frozen raw record matches the ledger canonical for broccoli.
- Onion
- Weighed raw and peeled before it is softened in the pan; 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.
- Fresh Ginger
- Weighed raw and peeled before slicing or grating; the dried ground ginger record is a separate site ingredient and would be far too concentrated here.
- Neutral cooking oil
- Ingredient names an unspecified neutral cooking oil, so the not-further-defined oil record is the honest match; it is also the more conservative choice on saturated fat than naming canola or sunflower.
- Lime juice
- Measured as squeezed juice rather than whole fruit, mirroring the lemon-juice treatment.
- Sesame Oil
- Measured from the bottle in 5 g finishing amounts; the plain sesame oil record is the only entry and no toasted variant exists.
- 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.
