Nutrition working
Minestrone with Macaroni & Cannellini Beans: 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 | 32 g | F006177 — Oil, olive | 1182.4 (3695/100 g) | 282.6 (883.1/100 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) |
| 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) |
| Carrot | 120 g | F002276 — Carrot, raw | 174 (145/100 g) | 41.6 (34.7/100 g) | 0.7 (0.6/100 g) | 7.9 (6.6/100 g) | 3.8 (3.2/100 g) | 0 (0/100 g) | 61.2 (51/100 g) | 31.2 (26/100 g) | 319.2 (266/100 g) |
| Celery | 100 g | F002390 — Celery, raw | 74 (74/100 g) | 17.7 (17.7/100 g) | 0.6 (0.6/100 g) | 1.8 (1.8/100 g) | 1.6 (1.6/100 g) | 0.1 (0.1/100 g) | 90 (90/100 g) | 44 (44/100 g) | 291 (291/100 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) |
| No-Added-Salt Canned Tomatoes | 400 g | F010071 — Tomato, whole, canned in tomato juice, no added salt, undrained | 316 (79/100 g) | 75.5 (18.9/100 g) | 3.6 (0.9/100 g) | 12 (3/100 g) | 4 (1/100 g) | 0 (0/100 g) | 40 (10/100 g) | 80 (20/100 g) | 876 (219/100 g) |
| Low Sodium Stock | 150 g | F008937 — Stock, liquid, all flavours, reduced salt, prepared | 27 (18/100 g) | 6.5 (4.3/100 g) | 0.3 (0.2/100 g) | 0.6 (0.4/100 g) | 0 (0/100 g) | 0.3 (0.2/100 g) | 361.5 (241/100 g) | 4.5 (3/100 g) | 91.5 (61/100 g) |
| Water | 450 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) | 13.5 (3/100 g) | 9 (2/100 g) | 0 (0/100 g) |
| Cannellini Beans | 240 g | F000423 — Bean, haricot or cannellini, canned, drained | 969.6 (404/100 g) | 231.7 (96.6/100 g) | 14.9 (6.2/100 g) | 29.3 (12.2/100 g) | 15.4 (6.4/100 g) | 1.4 (0.6/100 g) | 648 (270/100 g) | 110.4 (46/100 g) | 624 (260/100 g) |
| Macaroni | 130 g | F006458 — Pasta, white, plain, dry, uncooked | 1895.4 (1458/100 g) | 453 (348.5/100 g) | 16.5 (12.7/100 g) | 89.1 (68.5/100 g) | 4.2 (3.2/100 g) | 1.8 (1.4/100 g) | 6.5 (5/100 g) | 23.4 (18/100 g) | 184.6 (142/100 g) |
| Fresh Basil | 12 g | F000396 — Basil, green, fresh, raw | 11.3 (94/100 g) | 2.7 (22.5/100 g) | 0.3 (2.6/100 g) | 0 (0.2/100 g) | 0.4 (3.3/100 g) | 0.1 (0.5/100 g) | 1.2 (10/100 g) | 26.4 (220/100 g) | 52.8 (440/100 g) |
| Parmesan | 15 g | F002479 — Cheese, parmesan, fresh | 234.8 (1565/100 g) | 56.1 (374/100 g) | 4.8 (32/100 g) | 0 (0/100 g) | 0 (0/100 g) | 4.1 (27/100 g) | 150 (1000/100 g) | 142.2 (948/100 g) | 11.7 (78/100 g) |
| Whole recipe | 5072.6 | 1212.4 | 43.6 | 147.5 | 33.3 | 40 | 1380.7 | 497.1 | 2681.8 | ||
| Per serving (÷ 2) | 2536.3 | 606.2 | 21.8 | 73.7 | 16.7 | 20 | 690.4 | 248.6 | 1340.9 | ||
Oxalate
193 mg per serving (387 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) |
|---|---|---|---|---|
| Cannellini Beans | 240 g | as weighed | 89 | 214 |
| Macaroni | 130 g | weighed dry, ×2.549 to cooked | 18 | 60 |
| No-Added-Salt Canned Tomatoes | 400 g | as weighed | 9 | 36 |
| Carrot | 120 g | as weighed | 24 | 29 |
| Celery | 100 g | as weighed | 25 | 25 |
| Fresh Basil | 12 g | as weighed | 133 | 16 |
| Onion | 100 g | as weighed | 5 | 5 |
| Olive Oil | 32 g | as weighed | 5 | 2 |
| Garlic | 10 g | as weighed | 9 | 1 |
| Parmesan | 15 g | as weighed | 2 | 0 |
| Low Sodium Stock | 150 g | carries none | 0 | 0 |
| Water | 450 g | carries none | 0 | 0 |
| Per serving (÷ 2) | 193 | |||
- Low Sodium Stock
- Prepared liquid stock is water with roughly one to two per cent solids. The OHF lists no stock, and treating it as an unknown would put an unresolved line in a third of the recipes on the site over a contribution too small to change a band.
- 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.
- 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.
- 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.
- Carrot
- Weighed raw, peeled and sliced or grated, before any cooking; ledger key carried over verbatim from the published book.
- Celery
- Weighed raw and diced before it is softened in the pan; the raw record matches the ledger canonical for celery.
- Garlic
- Weighed or counted as raw peeled cloves before cooking; 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.
- Low Sodium Stock
- Measured as ready-to-use reduced-salt chicken or vegetable liquid stock; ledger canonical key for stock, and the all-flavours record covers both.
- 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.
- Cannellini Beans
- Weighed as canned beans after draining, not cooked from dried; ledger key carried over verbatim from the published book. Used only where a recipe says plain canned beans. Where a recipe specifies no-added-salt, it uses the separate no-added-salt-cannellini-beans ingredient, because the brine sodium in this record is poured away.
- Macaroni
- Recipe says 180 g small elbow macaroni, dry, so the dry uncooked white pasta record applies; the boiled record already includes absorbed cooking water.
- Fresh Basil
- Weighed raw as fresh leaves, chopped at the end of cooking; ledger key carried over verbatim from the published book.
- Parmesan
- Weighed as a hard cheese and grated at the point of use; the fresh parmesan record matches the ledger canonical and is preferred over the dried finely grated record, which is far more concentrated.
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.
