Nutrition working
Zucchini, Pea & Lemon Risotto: 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) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Arborio Rice | 380 g | F007682 — Rice, white, uncooked | 5403.6 (1422/100 g) | 1291.5 (339.9/100 g) | 26.6 (7/100 g) | 281.2 (74/100 g) | 3 (0.8/100 g) | 3.4 (0.9/100 g) | 3.8 (1/100 g) | 15.2 (4/100 g) | 220.4 (58/100 g) |
| Low Sodium Stock | 800 g | F008937 — Stock, liquid, all flavours, reduced salt, prepared | 144 (18/100 g) | 34.4 (4.3/100 g) | 1.6 (0.2/100 g) | 3.2 (0.4/100 g) | 0 (0/100 g) | 1.6 (0.2/100 g) | 1928 (241/100 g) | 24 (3/100 g) | 488 (61/100 g) |
| Water | 570 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) | 17.1 (3/100 g) | 11.4 (2/100 g) | 0 (0/100 g) |
| Olive Oil | 46 g | F006177 — Oil, olive | 1699.7 (3695/100 g) | 406.2 (883.1/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) | 46 (99.9/100 g) | 0 (0/100 g) | 0 (0/100 g) | 0 (0/100 g) |
| Leek | 200 g | F005164 — Leek, raw | 256 (128/100 g) | 61.2 (30.6/100 g) | 3.2 (1.6/100 g) | 8.2 (4.1/100 g) | 6.2 (3.1/100 g) | 0.4 (0.2/100 g) | 24 (12/100 g) | 64 (32/100 g) | 530 (265/100 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) |
| Zucchini | 400 g | F009775 — Zucchini, green skin, raw | 276 (69/100 g) | 66 (16.5/100 g) | 4 (1/100 g) | 8.8 (2.2/100 g) | 4 (1/100 g) | 0.8 (0.2/100 g) | 0 (0/100 g) | 68 (17/100 g) | 848 (212/100 g) |
| Frozen Peas | 200 g | F006536 — Pea, green, raw | 622 (311/100 g) | 148.7 (74.3/100 g) | 13 (6.5/100 g) | 15.4 (7.7/100 g) | 13.2 (6.6/100 g) | 1 (0.5/100 g) | 2 (1/100 g) | 60 (30/100 g) | 592 (296/100 g) |
| Unsalted Butter | 35 g | F001971 — Butter, plain, no added salt | 1074.2 (3069/100 g) | 256.7 (733.5/100 g) | 0.4 (1.1/100 g) | 0.2 (0.6/100 g) | 0 (0/100 g) | 28.8 (82.2/100 g) | 3.5 (10/100 g) | 6 (17/100 g) | 8.1 (23/100 g) |
| Parmesan | 70 g | F002479 — Cheese, parmesan, fresh | 1095.5 (1565/100 g) | 261.8 (374/100 g) | 22.4 (32/100 g) | 0 (0/100 g) | 0 (0/100 g) | 18.9 (27/100 g) | 700 (1000/100 g) | 663.6 (948/100 g) | 54.6 (78/100 g) |
| Lemon Juice | 25 g | F004726 — Juice, lemon | 27.8 (111/100 g) | 6.6 (26.5/100 g) | 0.2 (0.6/100 g) | 0.5 (1.8/100 g) | 0.5 (2/100 g) | 0 (0.1/100 g) | 0.8 (3/100 g) | 5 (20/100 g) | 35 (140/100 g) |
| Flat Leaf Parsley | 10 g | F006321 — Parsley, fresh, raw | 15 (150/100 g) | 3.6 (35.9/100 g) | 0.4 (3.9/100 g) | 0.1 (1.1/100 g) | 0.5 (5/100 g) | 0.1 (0.7/100 g) | 15 (150/100 g) | 12 (120/100 g) | 66 (660/100 g) |
| Whole recipe | 10665.9 | 2549.2 | 72.3 | 318.6 | 29.1 | 101.2 | 2695 | 932.2 | 2893.1 | ||
| Per serving (÷ 4) | 2666.5 | 637.3 | 18.1 | 79.6 | 7.3 | 25.3 | 673.7 | 233 | 723.3 | ||
Oxalate
22 mg per serving (87 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) |
|---|---|---|---|---|
| Leek | 200 g | as weighed | 17 | 34 |
| Arborio Rice | 380 g | weighed dry, ×2.158 to cooked | 2 | 16 |
| Zucchini | 400 g | as weighed | 4 | 16 |
| Flat Leaf Parsley | 10 g | as weighed | 110 | 11 |
| Frozen Peas | 200 g | as weighed | 2 | 4 |
| Olive Oil | 46 g | as weighed | 5 | 2 |
| Parmesan | 70 g | as weighed | 2 | 1 |
| Garlic | 10 g | as weighed | 9 | 1 |
| Unsalted Butter | 35 g | as weighed | 2 | 1 |
| Lemon Juice | 25 g | as weighed | 1 | 0 |
| Low Sodium Stock | 800 g | carries none | 0 | 0 |
| Water | 570 g | carries none | 0 | 0 |
| Per serving (÷ 4) | 22 | |||
- Zucchini
- Zucchini is a summer squash and the OHF groups them.
- 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.
- Arborio Rice
- Weighed dry (280 g arborio) before the risotto absorbs stock, so the uncooked white rice record applies; AUSNUT has no arborio-specific entry.
- 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.
- 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.
- Leek
- Weighed raw, white and pale-green part only, thinly sliced before it is softened in the pan; the cooked leek record was rejected because the weight is taken raw.
- Garlic
- Weighed or counted as raw peeled cloves before cooking; ledger key carried over verbatim from the published book.
- Zucchini
- Weighed raw, diced or grated, before cooking; ledger key carried over verbatim from the published book.
- Frozen Peas
- Weighed frozen, which is compositionally the raw green pea; AUSNUT has no frozen pea record. The canned drained record was rejected because it carries added brine sodium the recipes do not use.
- Unsalted Butter
- Ingredient name specifies unsalted, so the plain no-added-salt butter record is used rather than the salted or not-further-defined records.
- 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.
- 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.
