Example Staple foods (uncooked)

Food Nutrition Data Source

The nutritional data shown on the Aardelia website and associated Aardelia digital products is taken from the UK Governments data set referred to as CoFID (??)
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In Brief:

Dataset contains approx. 2400 items (including cooked foods)
Independent Analysis, average taken from various samples
Not taken from available food supplier labels
Averages may be determined, taking account of seasonal variations
Farmed UK and European supplies feature heavily??
Nutritional Values may be used for customer information, e.g. menu’s

Interesting Food Label Fact

As part of my armchair research I came across this CoFID dataset which is publicly available.
I use these nutritional values throughout the Aardelia platform as they are UK approved and are independent from food producers.
I believe many Apps, if not specifically targeting a UK audience will not use this data set.

Interesting UK & European Legislation is that food labels do have a surprising amount of leeway. Obviously some flexibility is needed and this is to allow for changes in source suppliers, seasonal changes of raw ingredients and I guess the expense of having foods tested.

Without getting into the specifics here as the rules differ dependent on the various ratios of macros within the product. But, on average published food label nutritional values could be legally as much as 20% out.

Therefore, even though I am not designing a micro management tool for monitoring your diet, I feel using the CoFID data is a sensible approach.

Universal Calorie Macro Rule

Basic Food Macros

Here is a rough guide in regards to the makeup of natural whole foods.
Note that most whole foods contain all 3 of the macro nutrients, however 1 or 2 normally prevail and account for the majority of calories.

I have listed them in order of Primary and then Secondary, the final if any would be negligible.

Meat & Fish: Protein - Fat
Vegetables (Non Starchy): Carbohydrates - Protein
Fruit: Carbohydrates
Beans & Pulses: Carbohydrates - Protein
Dairy (Low Fat): Carbohydrates - Protein
Dairy (Full Fat): Fat - Protein
Oils & Fats: Fat
Nuts & Seeds: Fat - Protein

Another useful rule of thumb is The Universal Calorie Macro Rule

Protein: 4 kcal per 1 gram
Carbohydrates: 4 kcal per 1 gram
Fat: 9 kcal per 1 gram

This is why Fat heavy foods are so calorific.

Beef (Mince Ex. lean)

Per 100g: 130 kcal & 73.4g of water

Olive Oil

Per 100ml: 899 kcal & 0ml of water

Basic Examples

Per 100g or 100ml (Note, water accounts for a large volume in many foods)

Protein - 22.0g
Fat - 12.0g
Carbohydrates - 10.0g
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- Protein - 22.0g
- Fat - 12.0g
- Carbohydrates - 10.0g
Protein 22.0g
FAT 12.0g
CARBOHYDRATES 10.0g
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