Nutrition working
Mango, Banana & Oat Breakfast Smoothie: 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Rolled Oats | 60 g | F006143 — Oats, rolled, uncooked | 938.4 (1564/100 g) | 224.3 (373.8/100 g) | 7.3 (12.2/100 g) | 32.7 (54.5/100 g) | 5.7 (9.5/100 g) | 5.7 (9.5/100 g) | 1.2 (2/100 g) | 24 (40/100 g) | 186 (310/100 g) |
| Milk | 340 g | F005634 — Milk, cow, fluid, regular fat (~3.5%) | 918 (270/100 g) | 219.4 (64.5/100 g) | 11.2 (3.3/100 g) | 18.4 (5.4/100 g) | 0 (0/100 g) | 11.6 (3.4/100 g) | 119 (35/100 g) | 360.4 (106/100 g) | 482.8 (142/100 g) |
| Mango Purée | 250 g | F005299 — Mango, peeled, raw | 560 (224/100 g) | 133.8 (53.5/100 g) | 1 (0.4/100 g) | 31.5 (12.6/100 g) | 3.3 (1.3/100 g) | 0 (0/100 g) | 0 (0/100 g) | 22.5 (9/100 g) | 437.5 (175/100 g) |
| Banana | 120 g | F000262 — Banana, cavendish, peeled, raw | 478.8 (399/100 g) | 114.4 (95.4/100 g) | 1.7 (1.4/100 g) | 23.9 (19.9/100 g) | 2.6 (2.2/100 g) | 0.2 (0.2/100 g) | 0 (0/100 g) | 6 (5/100 g) | 417.6 (348/100 g) |
| Greek Yoghurt | 200 g | F009655 — Yoghurt, natural, greek style (~10% fat) | 1100 (550/100 g) | 262.9 (131.5/100 g) | 9.2 (4.6/100 g) | 11 (5.5/100 g) | 0.2 (0.1/100 g) | 19.6 (9.8/100 g) | 128 (64/100 g) | 302 (151/100 g) | 460 (230/100 g) |
| Honey | 20 g | F004380 — Honey | 232.4 (1162/100 g) | 55.5 (277.7/100 g) | 0.1 (0.3/100 g) | 14.5 (72.3/100 g) | 0 (0/100 g) | 0 (0/100 g) | 1.6 (8/100 g) | 1.6 (8/100 g) | 13.2 (66/100 g) |
| Ground Cinnamon | 1 g | F002963 — Cinnamon, dried, ground | 10 (1004/100 g) | 2.4 (240/100 g) | 0 (4/100 g) | 0.3 (27.5/100 g) | 0.5 (53.1/100 g) | 0 (1.2/100 g) | 0.1 (10/100 g) | 10 (1002/100 g) | 4.3 (431/100 g) |
| Whole recipe | 4237.6 | 1012.8 | 30.5 | 132.2 | 12.3 | 37.1 | 249.9 | 726.5 | 2001.4 | ||
| Per serving (÷ 2) | 2118.8 | 506.4 | 15.3 | 66.1 | 6.2 | 18.6 | 125 | 363.3 | 1000.7 | ||
Oxalate
28 mg per serving (56 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) |
|---|---|---|---|---|
| Rolled Oats | 60 g | as weighed | 32 | 19 |
| Ground Cinnamon | 1 g | as weighed | 1072 | 11 |
| Mango Purée | 250 g | as weighed | 4 | 10 |
| Banana | 120 g | as weighed | 5 | 6 |
| Greek Yoghurt | 200 g | as weighed | 3 | 6 |
| Milk | 340 g | as weighed | 1 | 3 |
| Honey | 20 g | as weighed | 3 | 1 |
| Per serving (÷ 2) | 28 | |||
- Rolled Oats
- The OHF has no rolled-oat row. Oat flour is the same grain milled finer and is weighed dry as rolled oats are, so the basis matches even though the grind does not.
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.
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.
- Rolled Oats
- Recipes weigh dry rolled oats before soaking or cooking; the AUSNUT record is uncooked, and the ledger key is carried over verbatim from the published book.
- Milk
- Measured as fluid cow's milk with fat level unspecified, so regular fat is taken per the house rule; ledger key carried over verbatim from the published book.
- Mango Purée
- Puree made from fresh fruit and only strained, never cooked, so the raw peeled mango record applies. The canned mango pulp record was rejected because the recipe does not call for canned pulp.
- Banana
- Weighed as peeled raw banana before mashing; mashing does not change composition. Ledger key carried over verbatim.
- 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.
- Honey
- Weighed or measured straight from the jar; ledger key carried over verbatim, and the plain honey record is preferred over the raw honey entry.
- Ground Cinnamon
- Measured dry from the jar in 0.5-3 g amounts; 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.
