Nutrition working
Poached Fish with Rice and Greens: 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| White Fish | 300 g | F003956 — Fish, white flesh, raw, not further defined | 1353 (451/100 g) | 323.4 (107.8/100 g) | 57.6 (19.2/100 g) | 0 (0/100 g) | 0 (0/100 g) | 9.9 (3.3/100 g) | 225 (75/100 g) | 102 (34/100 g) | 1089 (363/100 g) |
| Basmati Rice | 170 g | F007682 — Rice, white, uncooked | 2417.4 (1422/100 g) | 577.8 (339.9/100 g) | 11.9 (7/100 g) | 125.8 (74/100 g) | 1.4 (0.8/100 g) | 1.5 (0.9/100 g) | 1.7 (1/100 g) | 6.8 (4/100 g) | 98.6 (58/100 g) |
| Baby Spinach | 150 g | F008749 — Spinach, baby, fresh, raw | 102 (68/100 g) | 24.4 (16.3/100 g) | 4.2 (2.8/100 g) | 0 (0/100 g) | 3.8 (2.5/100 g) | 0 (0/100 g) | 129 (86/100 g) | 136.5 (91/100 g) | 915 (610/100 g) |
| Low Sodium Stock | 400 g | F008937 — Stock, liquid, all flavours, reduced salt, prepared | 72 (18/100 g) | 17.2 (4.3/100 g) | 0.8 (0.2/100 g) | 1.6 (0.4/100 g) | 0 (0/100 g) | 0.8 (0.2/100 g) | 964 (241/100 g) | 12 (3/100 g) | 244 (61/100 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) |
| Fresh Ginger | 8 g | F004213 — Ginger, peeled, raw | 10.6 (132/100 g) | 2.5 (31.5/100 g) | 0.1 (0.8/100 g) | 0.4 (4.8/100 g) | 0.2 (2.8/100 g) | 0 (0.4/100 g) | 0.9 (11/100 g) | 1.4 (17/100 g) | 19.2 (240/100 g) |
| Olive Oil | 14 g | F006177 — Oil, olive | 517.3 (3695/100 g) | 123.6 (883.1/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 14 (99.9/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) |
| Chives | 8 g | F002907 — Chives, fresh, raw | 9.6 (120/100 g) | 2.3 (28.7/100 g) | 0.1 (1.5/100 g) | 0.2 (2.6/100 g) | 0.4 (4.7/100 g) | 0 (0.3/100 g) | 0.6 (7/100 g) | 7.2 (90/100 g) | 16.8 (210/100 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) |
| Whole recipe | 4655.9 | 1112.8 | 75.4 | 135.9 | 9.5 | 26.3 | 1764 | 297.4 | 2702.8 | ||
| Per serving (÷ 2) | 2327.9 | 556.4 | 37.7 | 68 | 4.8 | 13.1 | 882 | 148.7 | 1351.4 | ||
Oxalate
455 mg per serving (911 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 | 150 g | as weighed | 567 | 851 |
| Carrot | 120 g | as weighed | 24 | 29 |
| Fresh Ginger | 8 g | as weighed | 178 | 14 |
| White Fish | 300 g | as weighed | 3 | 9 |
| Basmati Rice | 170 g | weighed dry, ×2.158 to cooked | 2 | 7 |
| Olive Oil | 14 g | as weighed | 5 | 1 |
| Chives | 8 g | as weighed | 5 | 0 |
| Low Sodium Stock | 400 g | carries none | 0 | 0 |
| Salt | 1 g | as weighed | 0 | 0 |
| Per serving (÷ 2) | 455 | |||
- 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.
- 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.
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.
- White Fish
- Weighed raw as skinless boneless fillet before cooking; the not-further-defined raw record matches the ledger canonical and suits the unspecified mild white fish.
- Basmati Rice
- Nutrition is computed on the dry basis. Cooked rice has no reproducible composition: its nutrient density depends entirely on how much water was absorbed, which varies by method and cook. The nutrients come from the dry grain and cooking only adds water, so recipes weigh this ingredient dry and state the cooked amount in the method.
- Baby Spinach
- Weighed raw and wilted in the pan or eaten raw in salads; 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.
- Carrot
- Weighed raw, peeled and sliced or grated, before any 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.
- 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.
- Chives
- Used in 2-6 g amounts so contributes almost nothing, but mapped honestly to the fresh raw chives record rather than skipped.
- 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.
