How to read a nutrition facts panel.
An excellent PDF presentation of how to read a nutrition
facts panel is presented here
by
Trader Joes 
.
For the US Food and Drug Administration web
site explaining the Nutrition Facts Label, visit this link: http://www.fda.gov/opacom/backgrounders/foodlabel/newlabel.html
Also consider visiting the US Food and Drug Administration web
site about food labeling and nutrition: http://vm.cfsan.fda.gov/label.html
What are Daily Values?
The statement, "%DVs are based on recommendations for a 2000
calorie diet," must appear on all food labels. Daily Values
are set by the United States Food and Drug Administration (FDA)
and are based on current nutrition recommendations.
The % Daily Value gives a general idea of a food's nutrient contribution
to the total daily diet. This is the only daily diet comparison
allowed on the label. Consumers can use the % Daily Value to quickly
compare foods and see how the amount of a nutrient in a serving
of food fits in a 2000 calorie reference diet.
A full footnote showing the actual daily values as recommended
by the FDA may not be on the package if the size of the label
is too small. When the full footnote does appear, it will always
be the same. It doesn't change from product to product. Note that
the Nutrition Facts on any packaged food product are related to
the 2000 calorie diet. The footnote appears in full below:
|
Nutrient |
Unit of Measure |
Daily Value |
Daily Value |
|
|
|
2000 Calorie Diet |
2500 Calorie Diet |
|
Total Fat |
grams (g) |
65 |
80 |
|
Saturated Fat |
grams (g) |
20 |
25 |
|
Cholesterol |
milligrams (mg) |
300 |
300 |
|
Sodium |
milligrams (mg) |
2400 |
2400 |
|
Total Carbs |
grams (g) |
300 |
375 |
|
Dietary Fiber |
grams (g) |
25 |
30 |
|
Protein |
grams (g) |
50 |
65 |
|
Nutrient |
Unit of Measure |
Daily Value |
|
|
Vitamin A |
International Units (IU) |
5000 |
|
|
Vitamin C |
milligrams (mg) |
60 |
|
|
Calcium |
milligrams (mg) |
1000 |
|
|
Iron |
milligrams (mg) |
18 |
|
|
Vitamin D |
International Units (IU) |
400 |
|
|
Vitamin E |
International Units (IU) |
30 |
|
|
Vitamin K |
micrograms (µg) |
80 |
|
|
Thiamin |
milligrams (mg) |
1.5 |
|
|
Riboflavin |
milligrams (mg) |
1.7 |
|
|
Niacin |
milligrams (mg) |
20 |
|
|
Vitamin B6
|
milligrams (mg) |
2.0 |
|
|
Folate |
micrograms (µg) |
400 |
|
|
Vitamin B12 |
micrograms (µg) |
6.0 |
|
|
Biotin |
micrograms (µg) |
300 |
|
|
Pantothenic Acid |
milligrams (mg) |
10 |
|
|
Phosphorous |
milligrams (mg) |
1000 |
|
|
Iodine |
micrograms (µg) |
150 |
|
|
Magnesium |
milligrams (mg) |
400 |
|
|
Zinc |
milligrams (mg) |
15 |
|
|
Selenium |
micrograms (µg) |
70 |
|
|
Copper |
milligrams (mg) |
2.0 |
|
|
Manganese |
milligrams (mg) |
2.0 |
|
|
Chromium |
micrograms (µg) |
120 |
|
|
Molybdenum |
micrograms (µg) |
75 |
|
|
Chloride |
milligrams (mg) |
3400 |
|
Required attributes of the Nutrition Facts Panel:
The FDA requires only certain nutrition attributes to be reported
on product wrappers for retail sale. The required attributes are
as follows:
Serving Size
Calories
Calories from Fat
Total Fat
Cholesterol
Anything beyond these attributes that is displayed on a product wrapper is done so voluntarily by the manufacturer of the product. Manufacturers may choose to list some, but not all, nutrition attributes beyond what is required by the FDA. If a product does not report any daily value of Vitamin K, for example, that does not necessarily mean the product does not contain Vitamin K.
The Food and Drug Administration allows a 20 percent margin of error on reporting Class II nutrients (including carbohydrates) on a product label. Therefore, the 10 grams of carbohydrates per serving listed on the label in actuality may be anywhere between 8 and 12 grams when assayed.
Calorie Contribution of Fat, Protein, Carbohydrates, and Alcohol:
The three macronutrients used in the body for energy are fat, protein, and carbohydrates. Consequently, these are the three components of a food product that can contribute to the caloric content. The following table identifies the caloric content of each macronutrient
1 gram of protein = 4 calories
1 gram of carbohydrates = 4 calories
1 gram of fat = 9 calories
In addition, 1 gram of alcohol = 7 calories
Definitions of Food Label Claims:
The following definitions have been established by the government to mean the same thing for similar foods. Some food packages make claims such as "light," "low fat," and "cholesterol free." These claims can only be used if a food meets strict government definitions. Here are some of the meanings:
Some food packages make claims such as "light," "low
fat," and "cholesterol free." These claims can
only be used if a food meets strict government definitions. Here
are some of the meanings:
- Calorie Free: Less than 5 calories per serving.
- Low Calorie: 40 calories or less per serving.
- "Light" or "Lite" 1/3 fewer calories
or 50% less fat per serving; if more than half the calories are
from fat, fat content must be reduced by 50% or more.
- Light in Sodium: 50% less sodium per serving; food must
have more than 40 calories or 3 grams of fat per serving.
- Fat Free: Less than 1/2 gram of fat per serving.
- Low Fat: 3 grams or less fat per serving.
- Cholesterol Free: Less than 2 milligrams cholesterol per
serving and 2 grams or less saturated fat per serving.
- Low Cholesterol: 20 milligrams or less cholesterol per
serving and 2 grams or less saturated fat per serving.
- Sodium Free: Less than 5 milligrams sodium per serving.
- Very Low Sodium: 35 milligrams or less sodium per serving.
- Low Sodium: 140 milligrams or less sodium per serving:
- High Fiber: 5 grams or more fiber per serving.
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