Calculating nutrients

24 hour recall
Sunday
Brunch 1 poached egg, ½ can Heinz baked beans, 2 Quorn sausages,
2 slices wholemeal toast with butter,1 cup of tea with semi-
skimmed milk, 1 glass orange juice

Mid-afternoon 1 large slice chocolate cake, large glass water, 1 medium latte
with whole milk

Evening meal Large plate of spaghetti with tomato sauce and cheese (~25g),
bowl of salad (lettuce, tomato, cucumber, french dressing), 2
slices garlic bread, small chocolate bar

Late night 3 short bread biscuits + large glass of water

Step 1: Calculate portion weights
Per 100g
Energy
Food Amount Weight (g) (kJ) Protein Fat Carbohydrate
Poached egg 1 egg
Baked beans 1/2 can
Quorn sausage 2 sausages
Wholemeal toast 2 slices
Butter On 2 slice toast
Tea 1 mug
Semi-skimmed milk In tea
Orange juice 1 glass, average
Total - - 0.0 0.0 0.0 0.0
 Portion weights
• Use described weight

• Use standard weight on

product
• Use manufacturers’ data

• Use ‘Food portion size’

book
Step 1: Calculate portion weights
Per 100g
Energy
Food Amount Weight (g) (kJ) Protein Fat Carbohydrate
Poached egg 1 egg 50
Baked beans 1/2 can 208
Quorn sausage 2 sausages 84
Wholemeal toast 2 slices 62
Butter On 2 slice toast 24
Tea 1 mug 260
Semi-skimmed milk In tea 40
Orange juice 1 glass, average 160
Total - - 0.0 0.0 0.0 0.0
Step 2: Enter data from food composition tables
Per 100g
Energy
Food Amount Weight (g) (kJ) Protein Fat Carbohydrate
Poached egg 1 egg 50 612 13 11 0
Baked beans 1/2 can 208 312 5 0 14
Quorn sausage 2 sausages 84 696 13 7 12
Wholemeal toast 2 slices 62 1084 11 3 49
Butter On 2 slice toast 24 3059 1 82 1
Tea 1 mug 260 0 0 0 0
Semi-skimmed milk In tea 40 136 3 0 4
Orange juice 1 glass, average 160 153 1 0 9
Total - -
Step 3: Calculate nutrient content per portion E.g. energy

Per 100g
Food Amount Weight (g) Energy (kJ) Protein Fat Carbohydrate
Baked beans 1/2 can 208 312 5 0 14
Wholemeal toast 2 slices 62 1084 11 3 49

Baked beans has 312 kJ per 100g

Portion weight = 208g

Energy per portion = 312 x (208/100) = 648.96 = 649 kJ (0 d.p)

Per Portion
Food Amount Weight (g) Energy (kJ) Protein Fat Carbohydrate
Baked beans 1/2 can 208 649
Wholemeal toast 2 slices 62
Exercise 2: Calculate protein, fat & carbohydrate for baked beans
(0 d.p)
Per 100g
Food Amount Weight (g) Energy (kJ) Protein Fat Carbohydrate
Baked beans 1/2 can 208 312 5 0 14
Wholemeal toast 2 slices 62 1084 11 3 49

Protein = 5 x (208/100) = 10g

Fat= 0 x (208/100) = 0g

Carbohydrate = 14 x (208/100) = 29g

Per Portion
Food Amount Weight (g) Energy (kJ) Protein Fat Carbohydrate
Baked beans 1/2 can 208 649 10 0 29
Wholemeal toast 2 slices 62
Exercise 3: Calculate energy, protein, fat & carbohydrate for toast
(0 d.p)
Per 100g
Food Amount Weight (g) Energy (kJ) Protein Fat Carbohydrate
Baked beans 1/2 can 208 312 5 0 14
Wholemeal toast 2 slices 62 1084 11 3 49

Energy = 1084 x (62/100) = 672kJ

Protein = 11 x (62/100) = 7g
Fat= 3 x (62/100) = 2g
Carbohydrate = 49 x (62/100) = 30g

Per Portion
Food Amount Weight (g) Energy (kJ) Protein Fat Carbohydrate
Baked beans 1/2 can 208 649 10 0 29
Wholemeal toast 2 slices 62 672 7 2 30
 Step 4: Complete table + total

Per Portion
Energy
Food Amount Weight (g) (kJ) Protein Fat Carbohydrate
Poached egg 1 egg 50 306 6 5 0
Baked beans 1/2 can 208 649 10 0 29
Quorn sausage 2 sausages 84 585 11 6 10
Wholemeal toast 2 slices 62 672 7 2 30
Butter On 2 slice toast 24 734 0 20 0
Tea 1 mug 260 0 0 0 0
Semi-skimmed milk In tea 40 54 1 0 2
Orange juice 1 glass, average 160 245 1 0 14
Total - - 3245 36 33 85
773 kcal
N.B. Figures rounded to 0 decimal places
Calculating nutrient content of a recipe
Sunday
Brunch 1 poached egg, ½ can Heinz baked beans, 2 Quorn sausages,
2 slices wholemeal toast with butter (both slices) and jam (1
slice), 1 glass water ,1 cup of tea with semi-skimmed milk, 1
glass orange juice

Mid-afternoon 1 large slice chocolate cake, large glass water, 1 medium latte
with whole milk

Evening meal Large plate of spaghetti with tomato sauce and cheese (~25g),

bowl of salad (lettuce, tomato, cucumber, french dressing), 2

slices garlic bread, small chocolate bar

Late night 3 short bread biscuits + large glass of water

Step 1: Calculate portion weights

Tomato sauce, serves 2 Per 100g

Energy
Food Amount Weight (g) (kJ) Protein Fat Carbohydrate
Olive oil 1 tablespoon 11
Onion, chopped 1 onion 150
Canned tomatoes 1 can 400
Total - -
Step 2: Enter data from food composition tables

Tomato sauce, serves 2 Per 100g

Energy
Food Amount Weight (g) (kJ) Protein Fat Carbohydrate
Olive oil 1 tablespoon 11 3696 0 100 0
Onion, chopped 1 onion 150 150 1 0 8
Canned tomatoes 1 can 400 69 1 0 3
Total - - 3915 2 100 11
Step 3: Calculate nutrient content per recipe

Tomato sauce, serves 2 Per recipe

Energy
Food Amount Weight (g) (kJ) Protein Fat Carbohydrate
Olive oil 1 tablespoon 11 407 0 11 0
Onion, chopped 1 onion 150 225 2 0 12
Canned tomatoes 1 can 400 276 4 0 12
Total - - 908 6 12 24

216 kcal
Step 4: Per portion (divide by 2!)

Tomato sauce, serves 2 Per portion

Energy
Food Amount Weight (g) (kJ) Protein Fat Carbohydrate
Olive oil - - 203 0 5 0
Onion, chopped - - 113 1 0 6
Canned tomatoes - - 138 2 0 6
Total - - 454 3 6 12

108 kcal