Nutrition working
Crushed Chickpea, Spinach & Tomato Stew: 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Olive Oil | 36 g | F006177 — Oil, olive | 1330.2 (3695/100 g) | 317.9 (883.1/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 36 (99.9/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) |
| Onion | 100 g | F006225 — Onion, mature, brown skinned, peeled, raw | 136 (136/100 g) | 32.5 (32.5/100 g) | 1.3 (1.3/100 g) | 5.8 (5.8/100 g) | 2.3 (2.3/100 g) | 0 (0/100 g) | 8 (8/100 g) | 23 (23/100 g) | 180 (180/100 g) |
| Garlic | 10 g | F004193 — Garlic, peeled, raw | 52.2 (522/100 g) | 12.5 (124.8/100 g) | 0.6 (6.1/100 g) | 1 (10.2/100 g) | 1.7 (16.9/100 g) | 0.3 (2.8/100 g) | 0.8 (8/100 g) | 3 (30/100 g) | 51 (510/100 g) |
| Ground Cumin | 3 g | F003327 — Cumin (cummin) seed, dried, ground | 53.5 (1782/100 g) | 12.8 (425.9/100 g) | 0.5 (17.8/100 g) | 1 (33.7/100 g) | 0.3 (10.5/100 g) | 0.7 (22.3/100 g) | 5 (168/100 g) | 27.9 (931/100 g) | 53.6 (1788/100 g) |
| Smoked Paprika | 2 g | F006316 — Paprika, dried, ground | 26.2 (1311/100 g) | 6.3 (313.3/100 g) | 0.3 (14.1/100 g) | 0.4 (19.1/100 g) | 0.7 (34.9/100 g) | 0.3 (12.9/100 g) | 1.4 (68/100 g) | 4.6 (229/100 g) | 45.6 (2280/100 g) |
| No-Added-Salt Canned Tomatoes | 300 g | F010071 — Tomato, whole, canned in tomato juice, no added salt, undrained | 237 (79/100 g) | 56.6 (18.9/100 g) | 2.7 (0.9/100 g) | 9 (3/100 g) | 3 (1/100 g) | 0 (0/100 g) | 30 (10/100 g) | 60 (20/100 g) | 657 (219/100 g) |
| Chickpeas | 300 g | F002880 — Chickpea, canned, drained | 1422 (474/100 g) | 339.9 (113.3/100 g) | 18.9 (6.3/100 g) | 39.9 (13.3/100 g) | 17.1 (5.7/100 g) | 6.3 (2.1/100 g) | 750 (250/100 g) | 135 (45/100 g) | 420 (140/100 g) |
| Water | 100 g | F009527 — Water, tap | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 3 (3/100 g) | 2 (2/100 g) | 0 (0/100 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) |
| Lemon Juice | 10 g | F004726 — Juice, lemon | 11.1 (111/100 g) | 2.7 (26.5/100 g) | 0.1 (0.6/100 g) | 0.2 (1.8/100 g) | 0.2 (2/100 g) | 0 (0.1/100 g) | 0.3 (3/100 g) | 2 (20/100 g) | 14 (140/100 g) |
| Greek Yoghurt | 100 g | F009655 — Yoghurt, natural, greek style (~10% fat) | 550 (550/100 g) | 131.5 (131.5/100 g) | 4.6 (4.6/100 g) | 5.5 (5.5/100 g) | 0.1 (0.1/100 g) | 9.8 (9.8/100 g) | 64 (64/100 g) | 151 (151/100 g) | 230 (230/100 g) |
| Soft Pita | 70 g | F001401 — Bread, flat (pita or Lebanese), white, commercial | 771.4 (1102/100 g) | 184.4 (263.4/100 g) | 6.7 (9.5/100 g) | 34.4 (49.1/100 g) | 2.6 (3.7/100 g) | 1.5 (2.1/100 g) | 348.6 (498/100 g) | 35 (50/100 g) | 105 (150/100 g) |
| Whole recipe | 4657.6 | 1113.2 | 38.4 | 97.2 | 30.5 | 54.8 | 1297.1 | 534.5 | 2366.2 | ||
| Per serving (÷ 2) | 2328.8 | 556.6 | 19.2 | 48.6 | 15.2 | 27.4 | 648.6 | 267.3 | 1183.1 | ||
Oxalate
344 mg per serving (687 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 |
| Chickpeas | 300 g | as weighed | 10 | 30 |
| Ground Cumin | 3 g | as weighed | 996 | 30 |
| No-Added-Salt Canned Tomatoes | 300 g | as weighed | 9 | 27 |
| Soft Pita | 70 g | as weighed | 24 | 17 |
| Smoked Paprika | 2 g | as weighed | 284 | 6 |
| Onion | 100 g | as weighed | 5 | 5 |
| Greek Yoghurt | 100 g | as weighed | 3 | 3 |
| Olive Oil | 36 g | as weighed | 5 | 2 |
| Garlic | 10 g | as weighed | 9 | 1 |
| Lemon Juice | 10 g | as weighed | 1 | 0 |
| Water | 100 g | carries none | 0 | 0 |
| Per serving (÷ 2) | 344 | |||
- 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.
- Water
- Tap water carries no oxalate: oxalate is a plant metabolite and drinking water is not a plant.
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.
- 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.
- 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.
- Ground Cumin
- Measured dry from the jar; the ground cumin seed record matches the ledger canonical for cumin.
- 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.
- No-Added-Salt Canned Tomatoes
- Ingredient name explicitly specifies no added salt, matching this record exactly; ledger key carried over verbatim from the published book.
- Chickpeas
- Weighed as canned chickpeas after draining, not cooked from dried; ledger key carried over verbatim from the published book. Used only where a recipe says plain canned chickpeas. Where a recipe specifies no-added-salt, it uses the separate no-added-salt-chickpeas ingredient, because the brine sodium in this record is poured away.
- Water
- Contributes no energy or nutrients but mapped honestly rather than skipped; tap water is what the recipes use, and the ledger left this unkeyed.
- Baby Spinach
- Weighed raw and wilted in the pan or eaten raw in salads; ledger key carried over verbatim from the published book.
- Lemon Juice
- Measured as squeezed juice, not whole fruit; ledger key carried over verbatim from the published book.
- Greek Yoghurt
- The ingredient is named greek-yoghurt and recipe lines say Greek or greek-style, so the Greek record is the literal match. The psoriasis book ledger used F009694 (natural, regular fat ~4%) instead, which is 73 vs 131 kcal per 100 g; that choice is recorded there and is a book-side question, not a reason to mis-map the site.
- Soft Pita
- One soft pita weighed as bought; the white pita record is used because the ingredient does not say wholegrain, unlike the separate wholegrain-pita ingredient.
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.
