{
  "status": "verified-estimate",
  "perServing": {
    "calories": 349,
    "protein": 13.6,
    "carbs": 43.3,
    "fat": 15.4,
    "sugar": 5.9
  },
  "servings": 4,
  "servingBasis": "1/4 of the complete recipe; finished serving weight not measured",
  "ingredientSnapshot": [
    "200 g dry white quinoa, rinsed in a fine-mesh sieve and drained",
    "520 g water",
    "500 g raw broccoli, trimmed into 3 cm florets with tender stems sliced 5 mm thick",
    "30 g olive oil, divided",
    "45 g fresh lemon juice",
    "3 g finely grated lemon zest",
    "15 g fresh parsley, finely chopped",
    "40 g scallions, thinly sliced",
    "35 g raw unsalted hulled pumpkin seeds",
    "3 g fine salt, divided",
    "0.5 g ground black pepper"
  ],
  "method": "Ingredient-sum estimate using USDA with documented primary-source supplements; complete recipe divided by stated servings",
  "sources": [
    "https://assets.publishing.service.gov.uk/media/60538b91e90e07527df82ae4/McCance_Widdowsons_Composition_of_Foods_Integrated_Dataset_2021..xlsx",
    "https://fdc.nal.usda.gov/fdc-datasets/FoodData_Central_sr_legacy_food_csv_2018-04.zip",
    "https://fdc.nal.usda.gov/food-details/167747/nutrients",
    "https://fdc.nal.usda.gov/food-details/167749/nutrients",
    "https://fdc.nal.usda.gov/food-details/168874/nutrients",
    "https://fdc.nal.usda.gov/food-details/170005/nutrients",
    "https://fdc.nal.usda.gov/food-details/170379/nutrients",
    "https://fdc.nal.usda.gov/food-details/170416/nutrients",
    "https://fdc.nal.usda.gov/food-details/170556/nutrients",
    "https://fdc.nal.usda.gov/food-details/170931/nutrients",
    "https://fdc.nal.usda.gov/food-details/171413/nutrients",
    "https://fdc.nal.usda.gov/food-details/173468/nutrients",
    "https://fdc.nal.usda.gov/food-details/174158/nutrients"
  ],
  "notes": [
    "Estimated from listed ingredient amounts and identified food-composition profiles, divided by the stated number of servings. Not laboratory analysis or kitchen testing.",
    "Raw or dry profiles match ingredient masses before cooking. Moisture gain/loss does not change the stated portion count. No general cooking nutrient-retention factors are applied.",
    "All measured fats, sauces and cooking liquids are assumed consumed. Actual amounts left in pans or on utensils can reduce intake. Serving suggestions and substitutions are excluded.",
    "Calories are kcal. Protein, total carbohydrate, total fat and total sugar are grams. Total carbohydrate includes fiber; these are not net carbs. No %DV or FDA-compliance claim.",
    "Null means unavailable, never zero. Sodium and fiber are not displayed.",
    "USDA lacks total sugar for the dry grain/pseudograin or red-lentil profile. Only that field is supplemented by the identified raw-food CoFID profile; values reflect different sample sets and are estimates."
  ],
  "ingredients": [
    {
      "sourceIndex": 0,
      "sourceText": "200 g dry white quinoa, rinsed in a fine-mesh sieve and drained",
      "components": [
        {
          "ingredientKey": "quinoa",
          "fdc_id": "168874",
          "foodDescription": "Quinoa, uncooked",
          "foodState": "Quinoa, uncooked",
          "quantity": 200,
          "unit": "g",
          "notes": [
            "Uncooked dry quinoa weight is used before rinsing and cooking. Cooking water is absorbed or evaporated rather than drained; all quinoa is consumed. USDA does not report total sugar for this profile; identified CoFID raw quinoa supplies only total sugar."
          ],
          "grams": 200,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical edible ingredient mass in grams; no density or count conversion used."
          },
          "per100g": {
            "calories": 368,
            "protein": 14.12,
            "carbs": 64.16,
            "fat": 6.07,
            "sugar": 6.1
          },
          "contribution": {
            "calories": 736,
            "protein": 28.24,
            "carbs": 128.32,
            "fat": 12.14,
            "sugar": 12.2
          },
          "status": "mapped",
          "sourceEvidence": {
            "file": "evidence/usda-selected-oct8-evidence.json",
            "fdc_id": "168874",
            "dataset": "USDA FoodData Central SR Legacy, April 2018 final release",
            "nutrientRowIds": {
              "calories": "1395447",
              "protein": "1395404",
              "carbs": "1395446",
              "fat": "1395407"
            }
          },
          "supplementaryNutrients": {
            "sugar": {
              "foodCode": "14-843",
              "foodDescription": "Quinoa, raw",
              "dataset": "UK Public Health England CoFID 2021",
              "worksheet": "1.3 Proximates",
              "excelRow": 2292,
              "column": "Total sugars (g)",
              "per100g": 6.1,
              "source_url": "https://assets.publishing.service.gov.uk/media/60538b91e90e07527df82ae4/McCance_Widdowsons_Composition_of_Foods_Integrated_Dataset_2021..xlsx",
              "evidenceFile": "evidence/cofid-selected-oct8-evidence.json"
            }
          }
        }
      ]
    },
    {
      "sourceIndex": 1,
      "sourceText": "520 g water",
      "components": [
        {
          "ingredientKey": "water",
          "fdc_id": "174158",
          "foodDescription": "Water, bottled, generic",
          "foodState": "Water, bottled, generic",
          "quantity": 520,
          "unit": "g",
          "notes": [
            "Water has explicit zero values for all five tracked fields in USDA; it does not add calories or macronutrients."
          ],
          "grams": 520,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical edible ingredient mass in grams; no density or count conversion used."
          },
          "per100g": {
            "calories": 0,
            "protein": 0,
            "carbs": 0,
            "fat": 0,
            "sugar": 0
          },
          "contribution": {
            "calories": 0,
            "protein": 0,
            "carbs": 0,
            "fat": 0,
            "sugar": 0
          },
          "status": "mapped",
          "sourceEvidence": {
            "file": "evidence/usda-selected-oct8-evidence.json",
            "fdc_id": "174158",
            "dataset": "USDA FoodData Central SR Legacy, April 2018 final release",
            "nutrientRowIds": {
              "calories": "1836451",
              "protein": "1836433",
              "carbs": "1836450",
              "fat": "1836449",
              "sugar": "1836455"
            }
          }
        }
      ]
    },
    {
      "sourceIndex": 2,
      "sourceText": "500 g raw broccoli, trimmed into 3 cm florets with tender stems sliced 5 mm thick",
      "components": [
        {
          "ingredientKey": "broccoli",
          "fdc_id": "170379",
          "foodDescription": "Broccoli, raw",
          "foodState": "Broccoli, raw",
          "quantity": 500,
          "unit": "g",
          "notes": [],
          "grams": 500,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical edible ingredient mass in grams; no density or count conversion used."
          },
          "per100g": {
            "calories": 34,
            "protein": 2.82,
            "carbs": 6.64,
            "fat": 0.37,
            "sugar": 1.7
          },
          "contribution": {
            "calories": 170,
            "protein": 14.1,
            "carbs": 33.2,
            "fat": 1.85,
            "sugar": 8.5
          },
          "status": "mapped",
          "sourceEvidence": {
            "file": "evidence/usda-selected-oct8-evidence.json",
            "fdc_id": "170379",
            "dataset": "USDA FoodData Central SR Legacy, April 2018 final release",
            "nutrientRowIds": {
              "calories": "1518809",
              "protein": "1518850",
              "carbs": "1518808",
              "fat": "1518830",
              "sugar": "1518807"
            }
          }
        }
      ]
    },
    {
      "sourceIndex": 3,
      "sourceText": "30 g olive oil, divided",
      "components": [
        {
          "ingredientKey": "olive_oil",
          "fdc_id": "171413",
          "foodDescription": "Oil, olive, salad or cooking",
          "foodState": "Oil, olive, salad or cooking",
          "quantity": 30,
          "unit": "g",
          "notes": [],
          "grams": 30,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical edible ingredient mass in grams; no density or count conversion used."
          },
          "per100g": {
            "calories": 884,
            "protein": 0,
            "carbs": 0,
            "fat": 100,
            "sugar": 0
          },
          "contribution": {
            "calories": 265.2,
            "protein": 0,
            "carbs": 0,
            "fat": 30,
            "sugar": 0
          },
          "status": "mapped",
          "sourceEvidence": {
            "file": "evidence/usda-selected-oct8-evidence.json",
            "fdc_id": "171413",
            "dataset": "USDA FoodData Central SR Legacy, April 2018 final release",
            "nutrientRowIds": {
              "calories": "1607768",
              "protein": "1607794",
              "carbs": "1607767",
              "fat": "1607766",
              "sugar": "1607853"
            }
          }
        }
      ]
    },
    {
      "sourceIndex": 4,
      "sourceText": "45 g fresh lemon juice",
      "components": [
        {
          "ingredientKey": "lemon_juice",
          "fdc_id": "167747",
          "foodDescription": "Lemon juice, raw",
          "foodState": "Lemon juice, raw",
          "quantity": 45,
          "unit": "g",
          "notes": [],
          "grams": 45,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical edible ingredient mass in grams; no density or count conversion used."
          },
          "per100g": {
            "calories": 22,
            "protein": 0.35,
            "carbs": 6.9,
            "fat": 0.24,
            "sugar": 2.52
          },
          "contribution": {
            "calories": 9.9,
            "protein": 0.1575,
            "carbs": 3.105,
            "fat": 0.108,
            "sugar": 1.134
          },
          "status": "mapped",
          "sourceEvidence": {
            "file": "evidence/usda-selected-oct8-evidence.json",
            "fdc_id": "167747",
            "dataset": "USDA FoodData Central SR Legacy, April 2018 final release",
            "nutrientRowIds": {
              "calories": "1302093",
              "protein": "1302043",
              "carbs": "1302092",
              "fat": "1302091",
              "sugar": "1302087"
            }
          }
        }
      ]
    },
    {
      "sourceIndex": 5,
      "sourceText": "3 g finely grated lemon zest",
      "components": [
        {
          "ingredientKey": "lemon_zest",
          "fdc_id": "167749",
          "foodDescription": "Lemon peel, raw",
          "foodState": "Lemon peel, raw",
          "quantity": 3,
          "unit": "g",
          "notes": [],
          "grams": 3,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical edible ingredient mass in grams; no density or count conversion used."
          },
          "per100g": {
            "calories": 47,
            "protein": 1.5,
            "carbs": 16,
            "fat": 0.3,
            "sugar": 4.17
          },
          "contribution": {
            "calories": 1.41,
            "protein": 0.045,
            "carbs": 0.48,
            "fat": 0.009,
            "sugar": 0.1251
          },
          "status": "mapped",
          "sourceEvidence": {
            "file": "evidence/usda-selected-oct8-evidence.json",
            "fdc_id": "167749",
            "dataset": "USDA FoodData Central SR Legacy, April 2018 final release",
            "nutrientRowIds": {
              "calories": "1302270",
              "protein": "1302289",
              "carbs": "1302305",
              "fat": "1302304",
              "sugar": "1302253"
            }
          }
        }
      ]
    },
    {
      "sourceIndex": 6,
      "sourceText": "15 g fresh parsley, finely chopped",
      "components": [
        {
          "ingredientKey": "parsley",
          "fdc_id": "170416",
          "foodDescription": "Parsley, fresh",
          "foodState": "Parsley, fresh",
          "quantity": 15,
          "unit": "g",
          "notes": [],
          "grams": 15,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical edible ingredient mass in grams; no density or count conversion used."
          },
          "per100g": {
            "calories": 36,
            "protein": 2.97,
            "carbs": 6.33,
            "fat": 0.79,
            "sugar": 0.85
          },
          "contribution": {
            "calories": 5.4,
            "protein": 0.4455,
            "carbs": 0.9495,
            "fat": 0.1185,
            "sugar": 0.1275
          },
          "status": "mapped",
          "sourceEvidence": {
            "file": "evidence/usda-selected-oct8-evidence.json",
            "fdc_id": "170416",
            "dataset": "USDA FoodData Central SR Legacy, April 2018 final release",
            "nutrientRowIds": {
              "calories": "1521984",
              "protein": "1522025",
              "carbs": "1521981",
              "fat": "1522005",
              "sugar": "1522058"
            }
          }
        }
      ]
    },
    {
      "sourceIndex": 7,
      "sourceText": "40 g scallions, thinly sliced",
      "components": [
        {
          "ingredientKey": "scallion",
          "fdc_id": "170005",
          "foodDescription": "Onions, spring or scallions (includes tops and bulb), raw",
          "foodState": "Onions, spring or scallions (includes tops and bulb), raw",
          "quantity": 40,
          "unit": "g",
          "notes": [],
          "grams": 40,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical edible ingredient mass in grams; no density or count conversion used."
          },
          "per100g": {
            "calories": 32,
            "protein": 1.83,
            "carbs": 7.34,
            "fat": 0.19,
            "sugar": 2.33
          },
          "contribution": {
            "calories": 12.8,
            "protein": 0.732,
            "carbs": 2.936,
            "fat": 0.076,
            "sugar": 0.932
          },
          "status": "mapped",
          "sourceEvidence": {
            "file": "evidence/usda-selected-oct8-evidence.json",
            "fdc_id": "170005",
            "dataset": "USDA FoodData Central SR Legacy, April 2018 final release",
            "nutrientRowIds": {
              "calories": "1487084",
              "protein": "1487114",
              "carbs": "1487141",
              "fat": "1487091",
              "sugar": "1487060"
            }
          }
        }
      ]
    },
    {
      "sourceIndex": 8,
      "sourceText": "35 g raw unsalted hulled pumpkin seeds",
      "components": [
        {
          "ingredientKey": "pumpkin_seed",
          "fdc_id": "170556",
          "foodDescription": "Seeds, pumpkin and squash seed kernels, dried",
          "foodState": "Seeds, pumpkin and squash seed kernels, dried",
          "quantity": 35,
          "unit": "g",
          "notes": [
            "USDA dried pumpkin/squash seed kernels represent raw, dry, hulled unsalted pepitas, not whole in-shell seeds or a salted/roasted commercial product. Use pre-toasting raw mass where the recipe dry-toasts them."
          ],
          "grams": 35,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical edible ingredient mass in grams; no density or count conversion used."
          },
          "per100g": {
            "calories": 559,
            "protein": 30.23,
            "carbs": 10.71,
            "fat": 49.05,
            "sugar": 1.4
          },
          "contribution": {
            "calories": 195.65,
            "protein": 10.5805,
            "carbs": 3.7485,
            "fat": 17.1675,
            "sugar": 0.49
          },
          "status": "mapped",
          "sourceEvidence": {
            "file": "evidence/usda-selected-oct8-evidence.json",
            "fdc_id": "170556",
            "dataset": "USDA FoodData Central SR Legacy, April 2018 final release",
            "nutrientRowIds": {
              "calories": "1532854",
              "protein": "1532894",
              "carbs": "1532853",
              "fat": "1532981",
              "sugar": "1532972"
            }
          }
        }
      ]
    },
    {
      "sourceIndex": 9,
      "sourceText": "3 g fine salt, divided",
      "components": [
        {
          "ingredientKey": "salt",
          "fdc_id": "173468",
          "foodDescription": "Salt, table",
          "foodState": "Salt, table",
          "quantity": 3,
          "unit": "g",
          "notes": [
            "Salt has explicit zero values for all five tracked fields in USDA; sodium is not part of this estimate."
          ],
          "grams": 3,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical edible ingredient mass in grams; no density or count conversion used."
          },
          "per100g": {
            "calories": 0,
            "protein": 0,
            "carbs": 0,
            "fat": 0,
            "sugar": 0
          },
          "contribution": {
            "calories": 0,
            "protein": 0,
            "carbs": 0,
            "fat": 0,
            "sugar": 0
          },
          "status": "mapped",
          "sourceEvidence": {
            "file": "evidence/usda-selected-oct8-evidence.json",
            "fdc_id": "173468",
            "dataset": "USDA FoodData Central SR Legacy, April 2018 final release",
            "nutrientRowIds": {
              "calories": "1781412",
              "protein": "1781407",
              "carbs": "1781411",
              "fat": "1781410",
              "sugar": "1781458"
            }
          }
        }
      ]
    },
    {
      "sourceIndex": 10,
      "sourceText": "0.5 g ground black pepper",
      "components": [
        {
          "ingredientKey": "black_pepper",
          "fdc_id": "170931",
          "foodDescription": "Spices, pepper, black",
          "foodState": "Spices, pepper, black",
          "quantity": 0.5,
          "unit": "g",
          "notes": [],
          "grams": 0.5,
          "conversion": {
            "type": "stated-weight",
            "basis": "Canonical edible ingredient mass in grams; no density or count conversion used."
          },
          "per100g": {
            "calories": 251,
            "protein": 10.39,
            "carbs": 63.95,
            "fat": 3.26,
            "sugar": 0.64
          },
          "contribution": {
            "calories": 1.255,
            "protein": 0.05195,
            "carbs": 0.31975,
            "fat": 0.0163,
            "sugar": 0.0032
          },
          "status": "mapped",
          "sourceEvidence": {
            "file": "evidence/usda-selected-oct8-evidence.json",
            "fdc_id": "170931",
            "dataset": "USDA FoodData Central SR Legacy, April 2018 final release",
            "nutrientRowIds": {
              "calories": "1566555",
              "protein": "1566602",
              "carbs": "1566554",
              "fat": "1566540",
              "sugar": "1566544"
            }
          }
        }
      ]
    }
  ],
  "missingNutrients": {},
  "perNutrientStatus": {
    "calories": "verified-estimate",
    "protein": "verified-estimate",
    "carbs": "verified-estimate",
    "fat": "verified-estimate",
    "sugar": "verified-estimate"
  },
  "totalRecipeUnrounded": {
    "calories": 1397.615,
    "protein": 54.35245,
    "carbs": 173.05875,
    "fat": 61.4853,
    "sugar": 23.5118
  },
  "unroundedPerServing": {
    "calories": 349.40375,
    "protein": 13.5881125,
    "carbs": 43.2646875,
    "fat": 15.371325,
    "sugar": 5.87795
  },
  "reviewedAt": "2026-10-08",
  "inputSha256": "0f0661c3f7b02ff2bbd8ca88ecb8dfcde549f49927c6b3520645f3ec228db040"
}