Calorie and Nutrition Label

Learning Objectives: During your learning engagement, you will be able to:
1. Determine the different items of information on the food label;
2. Evaluate the nutrients present in foods through the Nutrient Facts Label
3. Reflect on the importance of Nutrient Facts Label in food packaging
Start here:
Process

Watch the following videos at each website and answer the following questions:

Go to:
a. What is a calorie? (4:11): https://www.youtube.com/watch?v=VEQaH4LruUo
 Calories are way of keeping track of the body’s energy budget. Everything we consume
has a calorie count, a measure of how much energy item stores in its chemical bonds.
About 10 percent enables digestions, 20 present fuels physical activities, and 70
percent supports the basic function of out organs and tissues. These usage
corresponds to our basal metabolic rate; a number of calories we would need for
survival.
b. How to read nutrition facts (5:28): https://www.youtube.com/watch?v=Orj7p3KQcyQ
 The first thing we will notice at the top of nutrition facts are the serving size and
servings per container. This is simply the amount in the package or container.
 Then there are the ingredients. Everything within these black lines represents one
serving. This is vital to grasp since the calories and calories from fat will be shown next.
 On the right side of the packaging, you will notice the total fat, as well as a number and
a percentage. The number shows the total amount of fat in one serving, while the
percentage is the proportion based on a 2000 calorie diet. We should remember that fat
is not bad for you, and there are lots of nutritious fat-rich meals.
 Following that, we'll look at cholesterol and salt. It's important to remember that these
figures are for one serving.
  Following that is the carbohydrate portion. The first area you'll come across is one for
dietary fiber. A good source of dietary fiber is beneficial since it aids digestion and meal
pleasure.
 The total sugars in the meal you're consuming are now listed in the next section. They
are vital to avoid since, like trans fats, they have been related to a slew of ailments and
health issues. You should also be careful of not only the amount of sugar in your meals,
but also the type of carbs you consume.
 Following that, you'll see the protein label. Knowing that foods high in protein increase
meal pleasure and develop lean muscle tissue, you'll want most of the foods you eat to
be high in protein.
 Finally, at the bottom, we have a few essential vitamins.
c. Nutrition Facts Label: https://www.fda.gov/media/132225/download

1. Serving Size - This section

serves as the basis for
calculating the number of
calories, the amount of each
nutrient, and the percent
Daily Value (%DV) of a food.
2. Amount of Calories - This
part is extremely useful if you
wish to lose weight.
3. Nutrients - You may use the
label to help you with your
own dietary needs—look for
foods that have more of the
nutrients.
4. Percent Daily Value - This
section indicates whether the
nutrients in a single serving
of food contribute little or a lot
to your entire daily diet.
5. Footnote - The % Daily Value (DV) shows you how much a nutrient in a serving of
food contributes to a daily diet. For basic nutrition guidance, 2,000 calories per day
is utilized.

d. Determining Nutritional values of Foods (Please check for further references at the end of the
text): https://hgic.clemson.edu/factsheet/determining-nutritional-value-of-foods/
  Calculation and using of the % daily value of the food may help us in determining the
nutritional values of our meals. We must begin calculating in the same manner as we
computed energy content.
i. Make a list of all of your product's components.
ii. Make a note of how much of each is present.
iii. Look up the nutritional values for each component per gram.
iv. Now multiply the material amount by the nutritional values to get your values.
 It's a good idea to be interested in the nutritional worth of the meals you eat. A nutritious
diet is essential for feeling strong, joyful, and energetic. It's also a tried-and-true method
for lowering the risk of disease and managing the symptoms of a variety of health
problems.

Background Information:
Calories
 The amount of energy we get from foods is measured in calories just as length is measured
in inches and weight is measured in pounds. We need energy to help us grow, play, and
stay healthy. You are still growing; therefore, you need about 2,000 calories per day. If we
get too little energy, our body cannot work well and it starts to slow down. However, if we
get too many calories, our body stores it as fat.

Total fat
 When we look at Total Fat and the nutrients that follow, we see two numbers. One is
followed by a g or mg, referring to gram and milligram, respectively. The other number is a
percentage.

 Let’s take a minute to find out how the people who wrote the label got that percentage.
These numbers are based on our minimum requirements for the different nutrients.
Minimum requirement means that it is the smallest amount that most people need to eat to
stay healthy. Some people need about 1,800 to 2,000 calories per day. At the bottom of the
label, we will see how much of each of the nutrients we would need if we were to consume
2,000 calories a day. If our body needed 2,000 calories per day, we would need to eat about
65 g of total fat. Then we ask, how much of our minimum requirement are we getting with
one serving of this food? Do the following calculation:
Dietary fiber
 Think of your digestive tract as a big hose. If you kept putting more and more food in it,
some might get stuck from time to time. Fiber is like a sponge that goes through and cleans
out the hose and adds water to the food that is passing through you. The food travels more
smoothly, and you have an easier time in the bathroom emptying your bowels. Therefore,
fiber is very important in our diet.
 For children the recommended amount of daily fiber intake is calculated by using the
following formula:
Age x 1.5 grams = grams of fiber recommended
For example, a ten-year-old should try to eat about 15 grams of fiber each day.

Sugars
 A type of carbohydrate that provides us with an immediate source of energy; however, the
energy is used very quickly.
Protein
 Who remembers why we need protein? (To keep our muscles healthy and strong) The heart
is a strong muscle that beats every minute of every day. Protein is usually indicated on the
label in grams (g), not as a percentage.

Vitamins and minerals

 Four are always listed because people seem to have the most difficulty in eating enough of
these. What does each do?
 Vitamin A helps us see better.
 Vitamin C helps us stay healthy and not become sick.
 Calcium keeps our teeth and bones strong.
 Iron keeps our blood healthy so it can carry oxygen.

Informative section.
 This section includes a table with the amount of specific nutrients needed by an individual
consuming 2,000 or 2,500 calories. This information is used to calculate the % Daily Value.
It is going to be the same on every label.
Nutrient Facts Label:
 The serving sizes are meant to reflect the amount consumed by the average individual. The
amount in one serving is shown in both household and metric measurements. Information
on the nutrient content is based on one serving. When less or more than one serving is
consumed, the nutrient content needs to be adjusted accordingly.
 The number of servings per container is noted to indicate how much product in one
container. This is important to note when the entire contents of a container may be
consumed in one sitting.
 Calories are the same measurement of energy provided in one serving of the food. Fat,
carbohydrates, and protein contribute calories to our body. Carbohydrates and protein
provide 4 calories for each gram. For example, if there are 10 grams of carbohydrates, they
would contribute 40 calories to the total calories per serving. Fat, on the other hand,
provides 9 calories for each gram. Thus, 10 grams of fat would contribute 90 calories per
serving. This information is provided at the bottom of the label under ‘Calories per gram’.
The amount of each nutrient that one needs depends on the number of calories one needs
each day. Daily caloric requirement for an individual is based on factors such as age,
gender, and activity level. In general, people need to consume about 2,000 calories per
day; more for more active individuals and fewer for less active individuals. The lower third
of the label shows the amount of each nutrient recommended for two different calorie levels:
2,000 and 2,5000. For example, an individual on a 2,000-calorie diet should aim to
consume about 25 grams of fiber; 0n a 2,500-calorie diet, he or she should try to consume
30 grams of fiber. This section will be exactly the same on each label and is used to
calculate the ‘%Daily value’ listed on the label.
  The ‘% Daily Value’ seems to cause the most confusion. The number represents the
percentage of the daily recommended amount of the nutrient (based on 2,000 calories) that
is provided by one serving. The goal is to stay around 100% for all nutrients over the
course of the day. This can be determined by adding up the percentages of all foods
consumed throughout the day. For the first six nutrients noted, you will see their gram
weight and the corresponding % Daily Value. The % Daily Values for protein may or may
not be listed. Here is a sample calculation:

 The amount of Total Fat in one serving includes the amount of saturated fats, unsaturated
fats, and polyunsaturated fats. The three types are often listed separately under Total Fat.
On average one should aim to consume less than the maximum recommended fat intake
daily over the course of several days.
 The amount of cholesterol and sodium is noted on the label because, as with fat, people
tend to consume them in excess and must take care to limit their intake of these for health
reasons. Again, the goal is to stay below the maximum amount indicated for any given day.
 Total Carbohydrates include dietary fiber and sugars. Dietary fiber is an important nutrient
that is often overlooked. It is responsible for ‘cleaning out’ our digestive tract to ensure that
food and waste products flow through it smoothly. It has also been shown to reduce the risk
of some types cancer. The sugars listed on the label include both added and naturally
occurring sugar. The best way to determine the amount of added sugar is to read the
ingredient label. If any type of sugar is noted as the first or second ingredient, it is very likely
that most of the sugar noted on the label is from added sugar. Fruit and dairy products
contain natural sugar.
 Protein is helpful in keeping our muscles healthy and strong. A ‘’% Daily Value’’ is not
always noted for protein because protein requirements are influenced by many other factors
and a specific daily value has not been established.
 The remaining section of the label deals with vitamins and minerals. Manufacturers are
required to include information on at least four of these; however, many labels include a few
more. The required four are vitamin A, vitamin C, calcium, and iron. (Recall previous activity
for the functions of those vitamin and minerals.) The four nutrients are required on the label
because individuals seem to have the most difficulty eating enough of these . The
percentages noted are also based on the recommended daily intake levels. One should aim
to get an average of 100 % of these nutrients per day over the course of several days.
 The last important item on the label is the ingredient list. Ingredients are noted in
descending order by weight, the first item having a greater total weight (in grams) than that
of any of the remaining ingredients. Many people who are allergic to particular foods need to
know this information. They must read ingredient labels carefully to avoid a health crisis that
could be life-threatening.

Example 1:
 From this Nutrition Facts Label:

1. How many calories would you take in if you ate the whole
box of crackers in one sitting? 21 x 60 m= 1260 cal

2. If you ate 2 servings of crackers, how many grams of

carbohydrates would you get? 2 x 10 = 20 g

3. If each gram of carbohydrates provides 4 calories, how

many calories would you take in by eating 2 servings of
crackers? 20 x 4 = 80 g

4. If fat provides 9 calories per gram, how many calories

would you get by eating 2 servings? 1.5 x 2 = 3g x 9 cal/g =
27 cal

Example 2:

1. If you were to eat the entire can of soup, how much sodium
would you consume? 890 x 2.5 = 2225mg
2. If the recommended amount of sodium for someone with high
blood pressure is 1500 mg/day, how much more than the
recommended amount in this entire can? 2225 – 1500 = 725 mg
3. How many servings of soup would I need to consume 20% of my
daily requirement of fiber? 4% in 1 serving so 20%/4 = 5 servings
4. How many calories would that be? 5 x 6 = 300 cal

Example 3:
1. How many calories would one cookie contain?
160cal / 3 = 53 cal per cookie
2. How much fat would there be in one cookie?
2.33 g
3. How much fat would you take in if you ate ½ of the bag?
7.5 servings x 7g = 52.5g
4. What percent of your daily intake of sodium would you eat if you had 6 cookies?
18%

Example 4:

1. How many grams of carbohydrates would

you take in if you split this shake with a
friend?
96.5 g
2. How much of your daily intake of
cholesterol does this shake provide?
33%
3. Out of the total carbohydrates, what
percentage comes from sugar?
145/193 x 100 = 75%
4. What is the percentage of calories from
fat?
22%

Example 5:
Calculate the percentage of your daily intake for the following nutrients: (based on a 2,000 calorie/day
diet)
Calories: 690/2000 x 100 = 33.5%
Total Fat: 60 x 0.335 = 20.1%
Saturated Fat: 18.4%
Protein: 18.1%
Fiber: 4%
Carbohydrates: 5.7%

Example 6:
1. How large is the serving size listed on the label?
2 full crackers (31g)

2. How many calories are in one whole graham cracker?

65 calories

3. If you eat three whole graham crackers, how many calories are
you taking in?
195 calories

4. What is the main ingredient in this cracker?

Enriched flour

Exercises:

1. Why is it important for foods to have labels? (4 pts)

  It is important for foods to have labels so that we can know if they are safe to eat,
healthy, so that we can avoid buying counterfeit products, so that we can detect
ingredients that could cause us harmful reactions, so that we can avoid wasting food,
and so that we can support our local food producers.
Reference: Why Food Labelling Is Important by MIKE WHEELER

2. Use the nutrition labels below to complete the information for each type of potato product, then
use that information to answer the following questions:

A. Fill-in the table from the information in the Nutrition Facts Label of each type of potato: (16 pts)
Baked Potato French Fries Hash Brown Potato Chips
Patties
Serving Size 1 potato 1 medium
1 Pattie (64g) 1 oz
(148g/5.3oz) order (147g)
Total Fat 0g 22g 7g 10g
Vitamin C 45% 30% 2% 10%
Sodium 0mg 290mg 250mg 160mg

B. Answer the following questions:

i. Compare the total fat content, vitamin C, and sodium content of the different types of potato
products. Rank them from highest to lowest. (12 pts)

Fat Content Vitamin C Sodium Content

First Hash Brown Baked Potato
Baked Potato (0g)
Patties (2%) (0mg)
Second Hash Brown Potato Chips Potato Chips
Patties (7g) (10%) (160mg)
Third Potato Chips French Fries Hash Brown
(10g) (30%) Patties (250mg)
Fourth French Fries French Fries
(22g) Baked Potato (290mg)
 (45%)

ii. What happens to the vitamin C in a potato when it is processed into other products? (3 pts)
 When potatoes are processed into other products, they lose their vitamin C content.
iii. Which potato products do you think is most nutritious? Explain how you came up with this
answer. (5 pts)
 The baked potato is the healthiest option. It has the least amount of fat and salt, as
well as the most vitamin C.

3. Choose one food package and examine the nutrient facts on the label (23 points). Fill in the facts
from your food package.

i. How many servings are in the food package? (2 pts)

1 cup (166 g) Answer: 5 servings

5 servings ii. Calculate the total calories in this food package. (3
pts)
225
Answer: 225 x 5 = 1,125 calories
7 35 iii. Calculate the percentage of your daily intake for the
3.9 20 following nutrients: (based on a 2,000 calorie/day diet)
0 (12 pts)
3 15 Calories: 120 / 2,000 x 100 = 6% = 0.06
6 30 Total Fat: 8 x 0.06 = 0.48%
24 83
Saturated Fat: 20 x 0.06 = 1.2%
7 16
7 Protein: 13 x 0.06 = 0.78%
19 12% Fiber: 8 x 0.06 = 0.48%
0 27 Carbohydrates: 5 x 0.06 = 0.3%
12 5