This document provides nutritional reference data for foods commonly available in Aotearoa New Zealand, emergency ration planning guidelines, and food storage life estimates for recovery planning purposes.
Values are per 100 g edible portion unless otherwise stated. All data are drawn from Plant & Food Research FOODfiles 2023 (NZ Food Composition Database), the NZ Nutrition Foundation dietary reference values, and WHO/FAO nutrient requirement tables.123
Entries marked (estimated) are derived by analogy with closely related species where direct NZ measurement data are absent.
1. NZ Food Composition Table
| Food | Energy (kJ/100g) | Protein (g) | Fat (g) | Carbs (g) | Fibre (g) | Calcium (mg) | Iron (mg) | Zinc (mg) | Vit C (mg) | Vit A (µg RE) |
|---|---|---|---|---|---|---|---|---|---|---|
| Cereals & Grains | ||||||||||
| Wheat flour (white) | 1450 | 10.3 | 1.2 | 76.3 | 2.7 | 15 | 1.2 | 0.7 | 0 | 0 |
| Wheat flour (wholemeal) | 1370 | 13.2 | 2.5 | 64.0 | 10.6 | 30 | 4.0 | 2.9 | 0 | 0 |
| Rolled oats (dry) | 1628 | 12.5 | 7.1 | 67.7 | 10.6 | 54 | 3.6 | 3.6 | 0 | 0 |
| Rice (white, cooked) | 544 | 2.5 | 0.3 | 28.6 | 0.4 | 5 | 0.3 | 0.5 | 0 | 0 |
| Rice (brown, cooked) | 588 | 2.6 | 0.9 | 27.8 | 1.8 | 10 | 0.5 | 0.6 | 0 | 0 |
| Barley (pearl, cooked) | 490 | 2.3 | 0.4 | 28.2 | 3.8 | 11 | 1.3 | 0.8 | 0 | 0 |
| Maize / sweetcorn | 360 | 3.2 | 1.2 | 18.7 | 2.4 | 3 | 0.5 | 0.5 | 7 | 10 |
| Maize flour (cornmeal) | 1500 | 6.9 | 3.9 | 73.9 | 7.3 | 7 | 2.4 | 1.8 | 0 | 0 |
| Bread (white sliced) | 1020 | 8.7 | 3.3 | 48.3 | 2.9 | 98 | 2.1 | 0.7 | 0 | 0 |
| Bread (wholemeal) | 975 | 9.8 | 3.5 | 43.1 | 6.5 | 54 | 2.8 | 1.8 | 0 | 0 |
| Pasta (dry) | 1508 | 12.5 | 1.8 | 74.7 | 3.2 | 21 | 1.8 | 1.4 | 0 | 0 |
| Pasta (cooked) | 541 | 4.6 | 0.6 | 27.5 | 1.8 | 7 | 0.7 | 0.5 | 0 | 0 |
| Rye flour | 1406 | 10.3 | 1.7 | 70.6 | 13.2 | 32 | 2.7 | 2.7 | 0 | 0 |
| Millet (raw) | 1582 | 11.0 | 4.2 | 72.8 | 8.5 | 8 | 3.0 | 1.7 | 0 | 0 |
| Buckwheat (raw) | 1534 | 13.3 | 3.4 | 71.5 | 10.0 | 18 | 2.2 | 2.4 | 0 | 0 |
| Vegetables | ||||||||||
| Potato (raw) | 322 | 2.1 | 0.1 | 17.2 | 1.8 | 9 | 0.6 | 0.3 | 15 | 0 |
| Potato (boiled) | 290 | 1.8 | 0.1 | 15.4 | 1.4 | 8 | 0.3 | 0.3 | 13 | 0 |
| Kumara (raw) | 385 | 1.8 | 0.1 | 21.3 | 3.0 | 30 | 0.6 | 0.3 | 25 | 960 |
| Pumpkin (raw) | 110 | 0.8 | 0.1 | 4.9 | 1.1 | 21 | 0.6 | 0.2 | 8 | 369 |
| Carrot (raw) | 148 | 0.9 | 0.2 | 7.7 | 2.8 | 33 | 0.3 | 0.2 | 6 | 1200 |
| Onion (raw) | 150 | 1.2 | 0.1 | 7.9 | 1.8 | 23 | 0.2 | 0.2 | 7 | 0 |
| Cabbage (raw) | 88 | 1.4 | 0.1 | 4.2 | 2.5 | 47 | 0.5 | 0.2 | 36 | 5 |
| Silver beet / chard | 82 | 1.9 | 0.2 | 3.6 | 1.6 | 102 | 1.8 | 0.4 | 30 | 306 |
| Green beans (raw) | 119 | 1.8 | 0.1 | 5.7 | 3.4 | 37 | 1.0 | 0.2 | 12 | 35 |
| Green peas (fresh) | 339 | 5.4 | 0.4 | 14.5 | 5.1 | 25 | 1.5 | 1.2 | 40 | 64 |
| Broccoli (raw) | 141 | 2.8 | 0.4 | 6.6 | 2.6 | 47 | 0.7 | 0.4 | 89 | 77 |
| Cauliflower (raw) | 100 | 1.9 | 0.3 | 5.0 | 2.0 | 22 | 0.4 | 0.3 | 48 | 0 |
| Lettuce (cos) | 62 | 1.3 | 0.3 | 1.7 | 1.3 | 36 | 0.9 | 0.2 | 4 | 166 |
| Tomato (raw) | 100 | 0.9 | 0.2 | 3.9 | 1.2 | 10 | 0.3 | 0.2 | 14 | 42 |
| Beetroot (raw) | 186 | 1.7 | 0.1 | 9.6 | 2.8 | 16 | 0.8 | 0.4 | 5 | 2 |
| Parsnip (raw) | 268 | 1.8 | 0.5 | 12.5 | 4.7 | 36 | 0.6 | 0.6 | 17 | 0 |
| Swede / rutabaga (raw) | 133 | 1.0 | 0.2 | 6.4 | 2.3 | 43 | 0.5 | 0.2 | 25 | 0 |
| Spinach (raw) | 97 | 2.9 | 0.4 | 3.6 | 2.2 | 99 | 2.7 | 0.5 | 28 | 469 |
| Watercress (raw) | 63 | 2.3 | 0.1 | 1.3 | 0.5 | 120 | 0.2 | 0.1 | 43 | 160 |
| Garlic (raw) | 644 | 6.4 | 0.5 | 33.1 | 2.1 | 181 | 1.7 | 1.2 | 31 | 0 |
| Fruits | ||||||||||
| Apple (raw, with skin) | 222 | 0.3 | 0.2 | 13.8 | 2.4 | 6 | 0.1 | 0.1 | 6 | 3 |
| Pear (raw) | 222 | 0.4 | 0.1 | 15.5 | 3.1 | 9 | 0.2 | 0.1 | 4 | 1 |
| Banana (ripe) | 381 | 1.1 | 0.3 | 22.8 | 2.6 | 5 | 0.3 | 0.1 | 9 | 3 |
| Orange (raw) | 197 | 0.9 | 0.1 | 11.8 | 2.4 | 40 | 0.1 | 0.1 | 59 | 7 |
| Kiwifruit (green) | 245 | 1.1 | 0.5 | 14.7 | 3.0 | 34 | 0.3 | 0.1 | 93 | 4 |
| Kiwifruit (gold) | 265 | 1.0 | 0.4 | 15.8 | 1.4 | 20 | 0.2 | 0.1 | 105 | 6 |
| Feijoa (raw) | 168 | 1.2 | 0.4 | 8.2 | 6.4 | 17 | 0.1 | 0.1 | 17 | 5 |
| Tamarillo (red) | 140 | 1.1 | 0.1 | 5.9 | 3.8 | 9 | 0.6 | 0.1 | 29 | 20 |
| Grapes (raw) | 284 | 0.6 | 0.2 | 18.1 | 0.9 | 10 | 0.4 | 0.1 | 4 | 3 |
| Plum (raw) | 189 | 0.7 | 0.3 | 11.4 | 1.4 | 6 | 0.2 | 0.1 | 9 | 17 |
| Avocado (raw) | 666 | 2.0 | 14.7 | 8.6 | 6.7 | 12 | 0.6 | 0.6 | 10 | 7 |
| Strawberries (raw) | 145 | 0.8 | 0.5 | 7.7 | 2.0 | 16 | 0.4 | 0.1 | 57 | 1 |
| Blueberries (raw) | 241 | 0.7 | 0.3 | 14.5 | 2.4 | 6 | 0.3 | 0.2 | 10 | 3 |
| Boysenberries (raw) | 183 | 1.0 | 0.4 | 9.6 | 6.0 | 29 | 0.7 | 0.3 | 18 | 1 |
| Passionfruit (pulp) | 324 | 2.4 | 0.7 | 23.4 | 10.4 | 12 | 1.6 | 0.1 | 30 | 64 |
| Meat & Poultry | ||||||||||
| Beef (topside, raw) | 556 | 22.1 | 4.1 | 0.0 | 0.0 | 5 | 2.3 | 4.8 | 0 | 0 |
| Beef (mince, raw) | 753 | 18.7 | 12.7 | 0.0 | 0.0 | 8 | 2.0 | 4.4 | 0 | 3 |
| Beef (liver, raw) | 555 | 20.4 | 5.3 | 3.9 | 0.0 | 7 | 6.5 | 4.0 | 27 | 6500 |
| Lamb (leg, raw) | 700 | 20.4 | 9.4 | 0.0 | 0.0 | 10 | 1.8 | 3.7 | 0 | 0 |
| Lamb (liver, raw) | 637 | 20.3 | 7.6 | 2.0 | 0.0 | 8 | 8.0 | 4.1 | 12 | 7400 |
| Pork (loin, raw) | 662 | 21.5 | 7.9 | 0.0 | 0.0 | 11 | 0.9 | 2.5 | 0 | 0 |
| Pork (bacon, back) | 1230 | 16.5 | 25.0 | 0.5 | 0.0 | 18 | 0.7 | 1.9 | 0 | 0 |
| Chicken (breast, raw) | 481 | 22.5 | 2.6 | 0.0 | 0.0 | 11 | 0.4 | 0.8 | 0 | 4 |
| Chicken (thigh, raw) | 657 | 19.2 | 9.0 | 0.0 | 0.0 | 13 | 0.9 | 1.6 | 0 | 7 |
| Venison (raw) | 472 | 22.0 | 2.2 | 0.0 | 0.0 | 7 | 3.7 | 3.2 | 0 | 0 |
| Rabbit (raw) | 526 | 21.8 | 3.5 | 0.0 | 0.0 | 24 | 1.9 | 1.8 | 0 | 0 |
| Possum (raw, estimated) | 490 | 20.5 | 4.5 | 0.0 | 0.0 | 10 | 2.5 | 2.0 | 0 | 0 |
| Goat (raw) | 494 | 20.6 | 2.6 | 0.0 | 0.0 | 13 | 2.8 | 4.3 | 0 | 0 |
| Mutton (shoulder, raw) | 892 | 17.4 | 19.9 | 0.0 | 0.0 | 9 | 1.6 | 3.3 | 0 | 0 |
| Sausage (beef, cooked) | 1100 | 11.8 | 22.7 | 7.6 | 0.3 | 46 | 1.3 | 2.0 | 0 | 0 |
| Seafood | ||||||||||
| Snapper (raw) | 408 | 20.8 | 2.3 | 0.0 | 0.0 | 25 | 0.3 | 0.5 | 0 | 17 |
| Blue cod (raw) | 354 | 18.9 | 1.5 | 0.0 | 0.0 | 24 | 0.2 | 0.5 | 0 | 5 |
| Tarakihi (raw) | 384 | 19.4 | 2.0 | 0.0 | 0.0 | 24 | 0.3 | 0.6 | 0 | 10 |
| Kahawai (raw) | 567 | 20.5 | 6.7 | 0.0 | 0.0 | 30 | 0.5 | 0.6 | 0 | 30 |
| Hoki (raw) | 344 | 17.5 | 1.5 | 0.0 | 0.0 | 30 | 0.2 | 0.4 | 0 | 5 |
| Salmon (Atlantic, raw) | 841 | 20.4 | 12.4 | 0.0 | 0.0 | 12 | 0.3 | 0.4 | 0 | 15 |
| Tuna (canned in water) | 440 | 25.5 | 0.8 | 0.0 | 0.0 | 10 | 1.1 | 0.8 | 0 | 20 |
| Mussels (green-lipped) | 390 | 11.9 | 2.2 | 3.7 | 0.0 | 86 | 3.9 | 1.6 | 0 | 29 |
| Paua / abalone (raw) | 378 | 17.1 | 0.8 | 8.0 | 0.0 | 37 | 13.0 | 0.9 | 0 | 10 |
| Crayfish / kōura (raw) | 399 | 18.9 | 1.6 | 0.0 | 0.0 | 58 | 0.4 | 2.7 | 0 | 2 |
| Oysters (Pacific, raw) | 278 | 7.0 | 2.5 | 4.7 | 0.0 | 45 | 5.1 | 16.6 | 0 | 34 |
| Eel (longfin, raw) | 656 | 18.5 | 9.8 | 0.0 | 0.0 | 15 | 0.5 | 1.0 | 0 | 34 |
| Whitebait (raw) | 398 | 19.0 | 1.8 | 0.2 | 0.0 | 200 | 0.8 | 1.5 | 0 | 20 |
| Cockles / tuangi (raw) | 250 | 9.0 | 1.5 | 3.2 | 0.0 | 43 | 5.8 | 0.8 | 2 | 0 |
| Sardines (canned in oil) | 870 | 24.6 | 13.9 | 0.0 | 0.0 | 382 | 2.9 | 1.7 | 0 | 30 |
| Dairy | ||||||||||
| Milk (whole, 3.5% fat) | 265 | 3.3 | 3.5 | 4.8 | 0.0 | 119 | 0.0 | 0.4 | 1 | 28 |
| Milk (skim, <0.5% fat) | 149 | 3.5 | 0.2 | 5.0 | 0.0 | 125 | 0.1 | 0.4 | 1 | 1 |
| Cheese (cheddar) | 1712 | 25.2 | 33.3 | 0.5 | 0.0 | 720 | 0.3 | 3.1 | 0 | 281 |
| Cheese (cream) | 1427 | 7.0 | 34.4 | 2.4 | 0.0 | 83 | 0.1 | 0.5 | 0 | 328 |
| Butter (salted) | 3023 | 0.6 | 81.1 | 0.1 | 0.0 | 15 | 0.0 | 0.0 | 0 | 671 |
| Yoghurt (plain, whole) | 384 | 4.0 | 3.5 | 4.7 | 0.0 | 140 | 0.1 | 0.5 | 1 | 27 |
| Cream (single, 35% fat) | 1480 | 2.1 | 35.0 | 3.0 | 0.0 | 65 | 0.0 | 0.3 | 0 | 285 |
| Ice cream (vanilla) | 1034 | 3.5 | 11.0 | 23.5 | 0.0 | 130 | 0.1 | 0.4 | 0 | 95 |
| Eggs | ||||||||||
| Egg, hen (raw, whole) | 620 | 12.6 | 10.6 | 0.4 | 0.0 | 55 | 1.8 | 1.1 | 0 | 160 |
| Egg, hen (hard-boiled) | 627 | 12.5 | 10.6 | 1.1 | 0.0 | 50 | 1.9 | 1.1 | 0 | 149 |
| Egg, duck (raw, whole) | 769 | 12.8 | 13.8 | 1.4 | 0.0 | 64 | 2.7 | 1.4 | 0 | 194 |
| Legumes & Nuts | ||||||||||
| Kidney beans (boiled) | 471 | 8.7 | 0.5 | 22.8 | 6.4 | 35 | 2.9 | 1.1 | 0 | 0 |
| Chickpeas (boiled) | 598 | 8.9 | 2.6 | 27.4 | 7.6 | 49 | 2.9 | 1.5 | 0 | 0 |
| Lentils (boiled) | 443 | 9.0 | 0.4 | 20.2 | 7.9 | 19 | 3.3 | 1.3 | 2 | 0 |
| Soy beans (boiled) | 615 | 16.6 | 7.3 | 9.9 | 6.0 | 145 | 2.7 | 1.2 | 0 | 1 |
| Peanuts (raw) | 2385 | 25.3 | 49.0 | 16.0 | 8.5 | 68 | 2.1 | 3.3 | 0 | 0 |
| Walnuts (raw) | 2758 | 15.2 | 65.2 | 7.0 | 6.7 | 98 | 2.9 | 3.1 | 1 | 1 |
| Sunflower seeds (raw) | 2444 | 20.8 | 51.5 | 11.4 | 8.6 | 78 | 5.3 | 5.0 | 1 | 0 |
| Pumpkin seeds (raw) | 2301 | 24.5 | 45.9 | 14.0 | 3.9 | 46 | 15.0 | 7.8 | 0 | 0 |
| Flaxseed / linseed | 2234 | 18.3 | 42.2 | 28.9 | 27.3 | 255 | 5.7 | 4.3 | 0 | 0 |
| Almonds (raw) | 2586 | 21.2 | 53.5 | 13.0 | 11.8 | 264 | 3.7 | 3.1 | 0 | 0 |
| Fats & Oils | ||||||||||
| Olive oil | 3760 | 0.0 | 100.0 | 0.0 | 0.0 | 0 | 0.4 | 0.0 | 0 | 0 |
| Canola oil | 3760 | 0.0 | 100.0 | 0.0 | 0.0 | 0 | 0.0 | 0.0 | 0 | 0 |
| Lard (rendered pork fat) | 3771 | 0.0 | 100.0 | 0.0 | 0.0 | 0 | 0.0 | 0.0 | 0 | 0 |
| Dripping (beef tallow) | 3771 | 0.0 | 100.0 | 0.0 | 0.0 | 0 | 0.1 | 0.0 | 0 | 0 |
| Coconut oil | 3760 | 0.0 | 100.0 | 0.0 | 0.0 | 0 | 0.0 | 0.0 | 0 | 0 |
| Preserved & Staple Foods | ||||||||||
| Corned beef (canned) | 833 | 25.9 | 12.0 | 1.0 | 0.0 | 14 | 2.8 | 4.4 | 0 | 0 |
| Spam / canned pork | 1230 | 12.2 | 27.4 | 1.4 | 0.0 | 8 | 1.0 | 1.9 | 0 | 0 |
| Milk powder (full-cream) | 2075 | 26.3 | 26.7 | 38.4 | 0.0 | 912 | 0.4 | 3.3 | 4 | 280 |
| Milk powder (skim) | 1486 | 36.2 | 0.9 | 52.2 | 0.0 | 1257 | 0.5 | 4.3 | 5 | 2 |
| Biltong / beef jerky | 1362 | 55.3 | 5.8 | 1.5 | 0.0 | 30 | 6.1 | 9.2 | 0 | 0 |
| Honey | 1272 | 0.3 | 0.0 | 82.4 | 0.2 | 6 | 0.4 | 0.2 | 0 | 0 |
| Sugar (white) | 1700 | 0.0 | 0.0 | 100.0 | 0.0 | 0 | 0.0 | 0.0 | 0 | 0 |
| Salt (table) | 0 | 0.0 | 0.0 | 0.0 | 0.0 | 24 | 0.3 | 0.1 | 0 | 0 |
| Marmite / Vegemite | 668 | 33.4 | 0.6 | 13.8 | 4.5 | 146 | 4.6 | 1.7 | 0 | 0 |
| Rolled oats (stored dry) | 1628 | 12.5 | 7.1 | 67.7 | 10.6 | 54 | 3.6 | 3.6 | 0 | 0 |
2. Daily Nutritional Requirements
Reference values are NZ/Australian Nutrient Reference Values (NRV) 2006 (updated 2017), consistent with WHO/FAO recommendations.45 Values shown are Recommended Dietary Intakes (RDI) or Adequate Intakes (AI) where RDI is not established.
| Demographic group | Energy (kJ) | Protein (g) | Fat (g) | Calcium (mg) | Iron (mg) | Zinc (mg) | Vit C (mg) | Vit A (µg RE) | Vit D (µg) | Vit B12 (µg) | Folate (µg DFE) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Adult male (19–50) | 10,500 | 64 | 88 | 1000 | 8 | 14 | 45 | 900 | 15 | 2.4 | 400 |
| Adult female (19–50) | 8,000 | 46 | 67 | 1000 | 18 | 8 | 45 | 700 | 15 | 2.4 | 400 |
| Pregnant (2nd/3rd tri) | 9,200 | 60 | 77 | 1000 | 27 | 11 | 60 | 770 | 15 | 2.6 | 600 |
| Lactating | 9,800 | 67 | 82 | 1000 | 9 | 12 | 85 | 1300 | 15 | 2.8 | 500 |
| Child 5–12 (avg) | 7,500 | 40 | 63 | 1000 | 10 | 8 | 35 | 500 | 15 | 1.8 | 300 |
| Child 1–4 (avg) | 5,500 | 14 | 46 | 700 | 9 | 3 | 30 | 400 | 15 | 0.9 | 150 |
| Elderly (>70, male) | 8,700 | 81 | 73 | 1300 | 8 | 14 | 45 | 900 | 20 | 2.4 | 400 |
| Elderly (>70, female) | 7,200 | 57 | 60 | 1300 | 8 | 8 | 45 | 700 | 20 | 2.4 | 400 |
Notes:
- Fat values are calculated as approximately 30–35% of energy for planning purposes; they are not fixed RDIs.
- Iron requirements for adult females reflect menstrual losses; post-menopausal requirements drop to 8 mg/day.
- Vitamin D requirements assume minimal sun exposure; requirements drop where outdoor activity is routine.
- Elderly protein RDI (0.84 g/kg body weight minimum) is higher than younger adults to offset sarcopenia risk.
3. Emergency Ration Compositions
The following ration compositions are designed to meet or approach the adult male reference intake of 10,500 kJ/day from readily available NZ foods. Each scenario reflects a different level of supply disruption.
Adequacy threshold: 8,400 kJ/day is the commonly cited minimum for a sedentary adult in a low-activity recovery scenario; 10,500 kJ/day supports moderate physical labour. Protein targets: ≥ 50 g/day minimum, 60–80 g optimal.
Scenario 1 — Full supply (normal stores)
| Food item | Qty (g) | Energy (kJ) | Protein (g) | Fat (g) |
|---|---|---|---|---|
| Bread (white sliced) | 300 | 3060 | 26.1 | 9.9 |
| Rice (white, cooked) | 200 | 1088 | 5.0 | 0.6 |
| Beef (mince, raw) | 150 | 1130 | 28.1 | 19.1 |
| Potato (boiled) | 250 | 725 | 4.5 | 0.2 |
| Milk (whole, 3.5% fat) | 300 | 795 | 9.9 | 10.5 |
| Egg, hen (hard-boiled) | 100 | 627 | 12.5 | 10.6 |
| Butter (salted) | 40 | 1209 | 0.2 | 32.4 |
| Apple (raw, with skin) | 150 | 333 | 0.5 | 0.3 |
| Carrot (raw) | 100 | 148 | 0.9 | 0.2 |
| Green peas (fresh) | 100 | 339 | 5.4 | 0.4 |
| Cheese (cheddar) | 30 | 514 | 7.6 | 10.0 |
| TOTAL | — | 9967 | 100.6 | 94.2 |
Scenario 2 — Grain-based austerity
| Food item | Qty (g) | Energy (kJ) | Protein (g) | Fat (g) |
|---|---|---|---|---|
| Wheat flour (white) | 300 | 4350 | 30.9 | 3.6 |
| Rolled oats (dry) | 200 | 3256 | 25.0 | 14.2 |
| Potato (boiled) | 400 | 1160 | 7.2 | 0.4 |
| Lard (rendered pork fat) | 50 | 1886 | 0.0 | 50.0 |
| Beef (mince, raw) | 100 | 753 | 18.7 | 12.7 |
| Milk powder (skim) | 60 | 892 | 21.7 | 0.5 |
| Salt (table) | 5 | 0 | 0.0 | 0.0 |
| Carrot (raw) | 150 | 222 | 1.4 | 0.3 |
| Cabbage (raw) | 150 | 132 | 2.1 | 0.1 |
| Kidney beans (boiled) | 150 | 706 | 13.1 | 0.8 |
| TOTAL | — | 13357 | 120.0 | 82.6 |
Scenario 3 — Foraging supplement
| Food item | Qty (g) | Energy (kJ) | Protein (g) | Fat (g) |
|---|---|---|---|---|
| Rolled oats (dry) | 200 | 3256 | 25.0 | 14.2 |
| Potato (boiled) | 350 | 1015 | 6.3 | 0.3 |
| Kumara (raw) | 200 | 770 | 3.6 | 0.2 |
| Watercress (raw) | 100 | 63 | 2.3 | 0.1 |
| Mussels (green-lipped) | 200 | 780 | 23.8 | 4.4 |
| Egg, hen (raw, whole) | 100 | 620 | 12.6 | 10.6 |
| Honey | 50 | 636 | 0.1 | 0.0 |
| Walnuts (raw) | 80 | 2206 | 12.2 | 52.2 |
| Pumpkin (raw) | 200 | 220 | 1.6 | 0.2 |
| Feijoa (raw) | 150 | 252 | 1.8 | 0.6 |
| Avocado (raw) | 100 | 666 | 2.0 | 14.7 |
| TOTAL | — | 10484 | 91.3 | 97.5 |
Planning notes:
- Scenario 2 is nutritionally marginal: vitamin C and vitamin A are likely deficient. Supplement with any available fresh or preserved vegetables.
- Scenario 3 demonstrates that foraged and garden foods can close energy gaps but require local knowledge and seasonal access.
- All scenarios assume access to safe drinking water and basic cooking capacity.
- Salt intake should be monitored; canned and preserved foods are often high in sodium (target < 2,000 mg Na/day for cardiovascular health).
4. Food Storage Life
Shelf-life estimates assume dry, pest-free storage away from direct light. ‘Ambient’ temperatures are 15–25°C (NZ kitchen/pantry range). ‘Cool’ storage is 10–15°C (cool cellar, insulated store). Freezing (< −18°C) extends most foods to 12–24 months beyond the figures shown; energy cost of maintaining freezing must be considered in a disrupted-grid scenario.
| Food type | Storage method | Shelf life — ambient | Shelf life — cool (10–15°C) | Notes |
|---|---|---|---|---|
| White wheat flour | Sealed container, dry | 12 months | 18–24 months | Whole-wheat flour shorter due to fat oxidation |
| White rice | Sealed, low oxygen | 5–10 years | 25+ years | Mylar + O2 absorber extends to 25 yr |
| Rolled oats | Sealed container, dry | 2 years | 4 years | High fat content limits shelf life |
| Dried pasta | Sealed, dry | 2–3 years | 5 years | Egg pasta shorter than plain |
| Dried lentils | Sealed container | 3–5 years | 10+ years | Nutrient loss gradual; texture degrades first |
| Dried kidney beans | Sealed container | 3–5 years | 10+ years | Cooking time increases after 2 years |
| Canned goods (high acid) | Ambient, dry | 18 months | 2–3 years | Tomatoes, fruit; watch for lid bulging |
| Canned goods (low acid) | Ambient, dry | 3–5 years | 5–7 years | Beans, meat, fish; inspect seals yearly |
| Canned corned beef | Ambient, dry | 3 years | 5 years | Rotate stock; open cans refrigerate and use in 3 days |
| Honey | Sealed, dry | Indefinite | Indefinite | Crystallises; reliquify gently; never feeds botulism above pH 4.6 |
| White sugar | Sealed, dry | Indefinite | Indefinite | Absorbs odours; keep away from strong smells |
| Salt | Sealed, dry | Indefinite | Indefinite | Anti-caking additives may cake; pure NaCl does not degrade |
| Milk powder (skim) | Sealed, O2 absorber | 2–3 years | 5–10 years | Full-cream shorter (fat oxidation); avoid heat |
| Biltong / dried jerky | Vacuum-sealed, dark | 6 months | 12 months | Home-made: lower; commercial with cure: higher |
| Butter (clarified/ghee) | Sealed, dark | 12 months | 24 months | Clarifying removes water, extends life markedly |
| Cooking oil (sealed) | Dark, cool | 1–2 years | 2–3 years | Oxidises in light/heat; discard if rancid |
| Potatoes | Dark, ventilated 4–10°C | 2–3 months | 4–6 months | Sprout rapidly above 10°C; do not refrigerate |
| Kumara / sweet potato | Dark, dry, 13°C | 1–2 months | 3–4 months | Cold-sensitive; do not store below 10°C |
| Apples (cool store) | 10°C, high humidity | 2–4 weeks | 3–6 months | Late-season varieties keep longest |
| Onions (dry) | Dry, dark, ventilated | 2–3 months | 4–6 months | Moisture causes rot; cure before storage |
| Dried herbs & spices | Sealed, dark | 1–2 years | 3 years | Potency fades; whole spices outlast ground |
| Marmite / Vegemite | Sealed, ambient | 3 years | 4 years | High salt preserves; refrigerate after opening |
| Rolled grain flakes | Sealed, O2 absorber | 2 years | 5 years | Flattening cracks the bran, speeds rancidity |
| Freeze-dried vegetables | Sealed, O2 absorber | 15–25 years | 25–30 years | Best long-term investment per nutrient density |
Key storage principles:
- Oxygen is the primary driver of rancidity in fats and oils; use oxygen absorbers (OA) in sealed Mylar bags for grains and legumes.
- Moisture (> 10–14% water content) enables mould and bacterial growth; ensure grain is dry before long-term storage.
- Temperature halves the rate of chemical degradation for every 10°C reduction (Q10 rule); a cool store is highly cost-effective.
- Light degrades vitamins (especially riboflavin and vitamin A) and accelerates fat oxidation; opaque containers recommended.
- Rotation (first-in, first-out) is more reliable than relying on maximum shelf-life estimates for any individual item.
Sources
Plant & Food Research. New Zealand Food Composition Database: FOODfiles 2023 Edition. Palmerston North: Plant & Food Research, 2023. https://www.plantandfood.com/en-nz/our-science/foodfiles/↩︎
New Zealand Nutrition Foundation. Nutrient Reference Values for Australia and New Zealand Including Recommended Dietary Intakes. Wellington: NZ Nutrition Foundation, 2006 (updated 2017). https://www.nutritionandactivity.govt.nz/↩︎
WHO/FAO. Vitamin and Mineral Requirements in Human Nutrition. 2nd ed. Geneva: World Health Organization, 2004. https://www.who.int/publications/i/item/9241546123↩︎
New Zealand Nutrition Foundation. Nutrient Reference Values for Australia and New Zealand Including Recommended Dietary Intakes. Wellington: NZ Nutrition Foundation, 2006 (updated 2017). https://www.nutritionandactivity.govt.nz/↩︎
WHO/FAO. Vitamin and Mineral Requirements in Human Nutrition. 2nd ed. Geneva: World Health Organization, 2004. https://www.who.int/publications/i/item/9241546123↩︎