Nutrition working
Prawn, Tomato & Feta Orzo Bake: 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Raw Prawns | 500 g | F007433 — Prawn, king or medium, flesh, raw (green) | 1905 (381/100 g) | 455.3 (91.1/100 g) | 103.5 (20.7/100 g) | 0 (0/100 g) | 0 (0/100 g) | 4 (0.8/100 g) | 1725 (345/100 g) | 360 (72/100 g) | 1570 (314/100 g) |
| Orzo | 360 g | F006458 — Pasta, white, plain, dry, uncooked | 5248.8 (1458/100 g) | 1254.5 (348.5/100 g) | 45.7 (12.7/100 g) | 246.6 (68.5/100 g) | 11.5 (3.2/100 g) | 5 (1.4/100 g) | 18 (5/100 g) | 64.8 (18/100 g) | 511.2 (142/100 g) |
| Olive Oil | 64 g | F006177 — Oil, olive | 2364.8 (3695/100 g) | 565.2 (883.1/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 63.9 (99.9/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 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 | 15 g | F004193 — Garlic, peeled, raw | 78.3 (522/100 g) | 18.7 (124.8/100 g) | 0.9 (6.1/100 g) | 1.5 (10.2/100 g) | 2.5 (16.9/100 g) | 0.4 (2.8/100 g) | 1.2 (8/100 g) | 4.5 (30/100 g) | 76.5 (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 | 200 g | F008937 — Stock, liquid, all flavours, reduced salt, prepared | 36 (18/100 g) | 8.6 (4.3/100 g) | 0.4 (0.2/100 g) | 0.8 (0.4/100 g) | 0 (0/100 g) | 0.4 (0.2/100 g) | 482 (241/100 g) | 6 (3/100 g) | 122 (61/100 g) |
| Water | 830 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) | 24.9 (3/100 g) | 16.6 (2/100 g) | 0 (0/100 g) |
| Dried Oregano | 2 g | F006281 — Oregano, dried | 21.9 (1096/100 g) | 5.2 (262/100 g) | 0.2 (9/100 g) | 0.5 (26.4/100 g) | 0.9 (42.5/100 g) | 0.1 (4.3/100 g) | 0.5 (25/100 g) | 31.9 (1597/100 g) | 25.2 (1260/100 g) |
| Feta | 60 g | F002452 — Cheese, fetta (feta) | 643.8 (1073/100 g) | 153.9 (256.5/100 g) | 10 (16.6/100 g) | 0.2 (0.4/100 g) | 0 (0/100 g) | 12.4 (20.6/100 g) | 660 (1100/100 g) | 189 (315/100 g) | 44.4 (74/100 g) |
| Lemon Juice | 20 g | F004726 — Juice, lemon | 22.2 (111/100 g) | 5.3 (26.5/100 g) | 0.1 (0.6/100 g) | 0.4 (1.8/100 g) | 0.4 (2/100 g) | 0 (0.1/100 g) | 0.6 (3/100 g) | 4 (20/100 g) | 28 (140/100 g) |
| Flat Leaf Parsley | 16 g | F006321 — Parsley, fresh, raw | 24 (150/100 g) | 5.7 (35.9/100 g) | 0.6 (3.9/100 g) | 0.2 (1.1/100 g) | 0.8 (5/100 g) | 0.1 (0.7/100 g) | 24 (150/100 g) | 19.2 (120/100 g) | 105.6 (660/100 g) |
| Whole recipe | 10864.8 | 2596.8 | 167 | 270.9 | 23.6 | 86.4 | 2988.2 | 810.5 | 3628.9 | ||
| Per serving (÷ 4) | 2716.2 | 649.2 | 41.7 | 67.7 | 5.9 | 21.6 | 747.1 | 202.6 | 907.2 | ||
Oxalate
64 mg per serving (256 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) |
|---|---|---|---|---|
| Orzo | 360 g | weighed dry, ×2.549 to cooked | 18 | 165 |
| No-Added-Salt Canned Tomatoes | 400 g | as weighed | 9 | 36 |
| Flat Leaf Parsley | 16 g | as weighed | 110 | 18 |
| Raw Prawns | 500 g | as weighed | 3 | 15 |
| Dried Oregano | 2 g | as weighed | 417 | 8 |
| Onion | 150 g | as weighed | 5 | 8 |
| Olive Oil | 64 g | as weighed | 5 | 3 |
| Garlic | 15 g | as weighed | 9 | 1 |
| Feta | 60 g | as weighed | 2 | 1 |
| Lemon Juice | 20 g | as weighed | 1 | 0 |
| Low Sodium Stock | 200 g | carries none | 0 | 0 |
| Water | 830 g | carries none | 0 | 0 |
| Per serving (÷ 4) | 64 | |||
- 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.
- Raw Prawns
- Green (uncooked) peeled prawn flesh, weighed raw before it goes into the pan, because the recipe cooks them from raw and the cooked records assume a specific moisture loss.
- Orzo
- Weighed dry before it is simmered in stock, so the dry uncooked white pasta record applies; AUSNUT has no orzo-specific entry.
- 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.
- 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.
- Dried Oregano
- Weighed dry from the jar in 1-3 g amounts; ledger key carried over verbatim from the published book.
- Feta
- Crumbled straight from the block or brine; 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.
- Flat Leaf Parsley
- Weighed raw as fresh leaves for finishing; 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.
