The Nutrition Label as Defined by the USDA

How to read Nutrition Labels as set forth by the USDA.  Know nutrition facts for weight loss results!

 

Pay attention to the serving size, including how many servings there are in the food package, and compare it to how much YOU actually eat. The size of the serving on the food package influences all the nutrient amounts listed on the top part of the label. In the sample label above, one serving of macaroni and cheese equals one cup. If you ate the whole package, you would eat two cups. That doubles the calories and other nutrient numbers, including the %Daily Values as shown below (see Calories and %Daily Value for more information).

 

Example
  Single Serving %DV       Double Serving %DV
Serving Size 1 cup (228g)   2 cups (456g)  
Calories 250   500  
Calories from Fat 110   220  
Total Fat 12g 18% 24g 36%
Trans Fat 1.5g   3g  
Saturated Fat 3g 15% 6g 30%
Cholesterol 30mg 10% 60mg 20%
Sodium 470mg 20% 940mg 40%
Total Carbohydrate 31g 10% 62g 20%
Dietary Fiber 0g 0% 0g 0%
Sugars 5g   10g  
Protein 5g   10g  
Vitamin A   4%   8%
Vitamin C   2%   4%
Calcium   20%   40%
Iron   4%   8%

 

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