Nutrition working
Red Lentil, Carrot & Cumin Soup: 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Red Lentils | 160 g | F005184 — Lentil, red, hulled, dry | 2182.4 (1364/100 g) | 521.6 (326/100 g) | 36.8 (23/100 g) | 73.1 (45.7/100 g) | 21.9 (13.7/100 g) | 3 (1.9/100 g) | 3.2 (2/100 g) | 112 (70/100 g) | 1072 (670/100 g) |
| Carrot | 250 g | F002276 — Carrot, raw | 362.5 (145/100 g) | 86.6 (34.7/100 g) | 1.5 (0.6/100 g) | 16.5 (6.6/100 g) | 8 (3.2/100 g) | 0 (0/100 g) | 127.5 (51/100 g) | 65 (26/100 g) | 665 (266/100 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) |
| Ground Coriander | 2 g | F003190 — Coriander seed, dried, ground | 26.9 (1344/100 g) | 6.4 (321.2/100 g) | 0.2 (12.4/100 g) | 0.2 (8.4/100 g) | 0.8 (41.9/100 g) | 0.4 (17.8/100 g) | 0.7 (35/100 g) | 14.2 (709/100 g) | 25.3 (1267/100 g) |
| Olive Oil | 27 g | F006177 — Oil, olive | 997.7 (3695/100 g) | 238.4 (883.1/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 27 (99.9/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) |
| Low Sodium Stock | 300 g | F008937 — Stock, liquid, all flavours, reduced salt, prepared | 54 (18/100 g) | 12.9 (4.3/100 g) | 0.6 (0.2/100 g) | 1.2 (0.4/100 g) | 0 (0/100 g) | 0.6 (0.2/100 g) | 723 (241/100 g) | 9 (3/100 g) | 183 (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) |
| 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 | 8 g | F006321 — Parsley, fresh, raw | 12 (150/100 g) | 2.9 (35.9/100 g) | 0.3 (3.9/100 g) | 0.1 (1.1/100 g) | 0.4 (5/100 g) | 0.1 (0.7/100 g) | 12 (150/100 g) | 9.6 (120/100 g) | 52.8 (660/100 g) |
| Wholegrain Bread | 120 g | F001553 — Bread, wholemeal, commercial | 1191.6 (993/100 g) | 284.8 (237.3/100 g) | 12.5 (10.4/100 g) | 47 (39.2/100 g) | 8.3 (6.9/100 g) | 3 (2.5/100 g) | 501.6 (418/100 g) | 159.6 (133/100 g) | 254.4 (212/100 g) |
| Whole recipe | 5090.9 | 1216.8 | 54.5 | 146.3 | 44.1 | 35 | 1395.9 | 436.3 | 2565.2 | ||
| Per serving (÷ 2) | 2545.4 | 608.4 | 27.3 | 73.2 | 22.1 | 17.5 | 698 | 218.2 | 1282.6 | ||
Oxalate
110 mg per serving (220 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) |
|---|---|---|---|---|
| Carrot | 250 g | as weighed | 24 | 60 |
| Red Lentils | 160 g | weighed dry, ×3.543 to cooked | 9 | 51 |
| Wholegrain Bread | 120 g | as weighed | 35 | 42 |
| Ground Cumin | 3 g | as weighed | 996 | 30 |
| Ground Coriander | 2 g | as weighed | 1031 | 21 |
| Flat Leaf Parsley | 8 g | as weighed | 110 | 9 |
| Onion | 100 g | as weighed | 5 | 5 |
| Olive Oil | 27 g | as weighed | 5 | 1 |
| Garlic | 10 g | as weighed | 9 | 1 |
| Lemon Juice | 20 g | as weighed | 1 | 0 |
| Low Sodium Stock | 300 g | carries none | 0 | 0 |
| Water | 450 g | carries none | 0 | 0 |
| Per serving (÷ 2) | 110 | |||
- 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.
- 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.
- Red Lentils
- Recipe weighs 220 g red lentils, rinsed, before simmering, so the hulled dry record applies; the canned lentil record used in the ledger is a different product and would badly understate the dry weight's density.
- Carrot
- Weighed raw, peeled and sliced or grated, before any cooking; ledger key carried over verbatim from the published book.
- 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.
- Ground Coriander
- Ground dried coriander seed from the spice jar, not the fresh leaf, weighed as the dry powder the recipe spoons in.
- 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.
- 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.
- 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.
- Wholegrain Bread
- Weighed as bought to serve alongside; 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.
