Table content :what are Colorie.Fast fect on calories.Dietary fats explained.Fats and Oils for Health and Other Benefits.Olive Oil More Stable and Healthy than Seed Oils for Frying.What is Trans Fat? Where will I find transfat?
These low-calorie alternatives provide new ideas for old favorites. When making a food choice, remember to consider vitamins and minerals. Some foods provide most of their calories from sugar and fat but give you few, if any, vitamins and minerals.
This guide is not meant to be an exhaustive list. We encourage you to read labels to find out just how many calories are in the specific products you decide to buy.
Dairy Products
Higher Fat Foods
Lower Fat Alternative
Evaporated whole milkEvaporated fat-free (skim) or reduced-fat (2%) milkWhole milkLow-fat (1%), reduced-fat (2%), or fat-free (skim) milkIce creamSorbet, sherbet, low-fat or fat-free frozen yogurt, or ice creamWhipping creamImitation whipped cream (made with fat-free [skim] milk)Sour creamPlain low-fat yogurtCream cheeseNeufchatel or "light" cream cheese or fat-free cream cheeseCheese (cheddar, Swiss, jack)Reduced-calorie cheese, low-calorie processed cheeses, etc.Fat-free, cheese or other types of fat-free cheesesRegular (4%) cottage cheeseLow-fat (1%) or reduced-fat (2%) cottage cheeseWhole milk mozzarella cheesePart-skim milk, low-moisture mozzarella cheeseWhole milk ricotta cheesePart-skim milk ricotta cheeseCoffee cream (½ and ½) or nondairy creamer (liquid, powder)Low-fat (1%) or reduced-fat (2%) milk or fat-free dry milk powder
Cereals, Grains, and Pastas
Higher Fat Foods
Lower Fat Alternative
Ramen noodlesRice or noodles (spaghetti, macaroni, etc.)Pasta with white sauce (alfredo)Pasta with red sauce (marinara)Pasta with cheese saucePasta with vegetables (primavera)GranolaBran flakes, crispy rice, etc.Cooked grits or oatmealReduced-fat granola
Meat, Fish, and Poultry
Higher Fat Foods
Lower Fat Alternative
Coldcuts or lunch meats (bologna, salami, liverwurst, etc.)Low-fat coldcuts (95 to 97% fat-free lunch meats, low-fat pressed meats)Hot dogs (regular)Lower fat hot dogsBacon or sausageCanadian bacon or lean hamRegular ground beefExtra-lean ground beef such as ground round or ground turkey (read labels)Chicken or turkey with skin, duck, or gooseChicken or turkey without skin (white meat)Oil-packed tunaWater-packed tuna (rinse to reduce sodium content)Beef (chuck, rib, brisket)Beef (round, loin) (trimmed of external fat) (choose select grades)Pork (spareribs, untrimmed loin)Pork tenderloin or trimmed, lean smoked hamFrozen breaded fish or fried fish (homemade or commercial)Fish or shellfish, unbreaded (fresh, frozen, canned in water)Whole eggsEgg whites or egg substitutesFrozen TV dinners containing more than 13 grams of fat per servingFrozen TV dinners containing less than 13 grams of fat per serving and lower in sodiumChorizo sausageTurkey sausage, drained well (read label)Vegetarian sausage (made with tofu)
Baked Goods
Higher Fat Foods
Lower Fat Alternative
Croissants, brioches, etc.Hard french rolls or soft brown ’n serve rollsDonuts, sweet rolls, muffins, scones, or pastriesEnglish muffins, bagels, reduced-fat or fat-free muffins or scones (choose lowest calorie variety)Party crackersLow-fat crackers (choose lowest in sodium)Saltine or soda crackers (choose lowest in sodium)Cake (pound, chocolate, yellow)Cake (angel food, white, gingerbread)CookiesReduced-fat or fat-free cookies (graham crackers, ginger snaps, fig bars) (choose lowest calorie variety)
Snacks and Sweets
Higher Fat Foods
Lower Fat Alternative
NutsPopcorn (air-popped or light microwave), fruits, vegetablesIce cream, e.g., cones or barsFrozen yogurt, frozen fruit or chocolate pudding barsCustards or puddings (made with whole milk)Puddings (made with skim milk)
Fats, Oils, and Salad Dressings
Higher Fat Food
Lower Fat Alternative
Regular margarine or butterLight spread margarines, diet margarine, or whipped butter, tub or squeeze bottleRegular mayonnaiseLight or diet mayonnaise or mustardRegular salad dressingsReduced-calorie or fat-free salad dressings, lemon juice, or plain, herb flavored, or wine vinegarButter or margarine on toast or breadJelly, jam, or honey on bread or toastOils, shortening, or lardNonstick cooking spray for stir-frying or sautéingAs a substitute for oil or butter, use applesauce or prune puree in baked goods
Miscellaneous
Higher Fat Foods
Lower Fat Alternative
Canned cream soupsCanned broth-based soupsCanned beans and franksCanned baked beans in tomato sauceGravy (homemade with fat and/or milk)Gravy mixes made with water or homemade with the fat skimmed off and fat-free milkFudge sauceChocolate syrupAvocado on sandwichesCucumber slices or lettuce leavesGuacamole dip or refried beans with lardSalsa.
Fast facts on calories.
Calories are essential for human health. The key is consuming the right amount.Everyone requires different amounts of energy each day, depending on age, sex, size, and activity level.People in the United States consume more than 11 percent of their daily calories from fast food.Foods high in energy but low in nutritional value provide empty calories.
What are calories?
The nutritional information on all food packaging will advise how many calories it contains.
Most people only associate calories with food and drink, but anything that contains energy has calories. 1 kilogram (kg) of coal, for example, contains 7,000,000 calories.
There are two types of calorie:
A small calorie (cal) is the amount of energy required to raise the temperature of 1 gram (g) of water by 1º Celsius (º C).A large calorie (kcal) is the amount of energy required to raise 1 kilogram (kg) of water by 1º C. It is also known as a kilocalorie.
1 kcal is equal to 1,000 cal.
The terms "large calorie" and "small calorie" are often used interchangeably. This is misleading. The calorie content described on food labels refers to kilocalories. A 250-calorie chocolate bar actually contains 250,000 calories.
Daily requirement
The United States government states that the average man needs 2,700 kcal per day and the average woman needs 2,200 kcal per day.
Not everybody needs the same number of calories each day. People have different metabolisms that burn energy at different rates, and some people have more active lifestyles than others.
The recommended intake of calories per day depends on several factors, including:
overall general healthphysical activity demandssexweightheightbody shape
Here is a more detailed breakdown from the U.S. Department of Agriculture (USDA) on how many calories are needed for different body types.
Calories and health
The human body needs calories to survive. Without energy, the cells in the body would die, the heart and lungs would stop, and the organs would not be able to carry out the basic processes needed for living. People absorb this energy from food and drink.
If people consumed only the number of calories needed every day, they would probably have healthy lives. Calorie consumption that is too low or too high will eventually lead to health problems.
The number of calories in food tells us how much potential energy they contain. It is not only calories that are important, but also the substance from which the calories are taken.
Below are the calorific values of three main components of food:
1 g of carbohydrates contains 4 kcal1 g of protein contains 4 kcal1 g of fat contains 9 kcal
As an example, here is the breakdown of how a person would get calories from one cup of large eggs, weighing 243 g:
Fat: 23.11 g
23.11 g x 9 kcal = 207.99 kcal
Protein: 30.52 g
30.52 x 4 kcal = 122.08 kcal
Carbohydrate: 1.75 g
1.75 x 4 kcal = 7 kcal
243 g of raw egg contains 347 kcal. 208 kcal comes from fat, 122 kcal is taken from protein, and carbohydrate provides 7 kcal.
Fast food in American diets
Researchers from the Centers for Disease Control and Prevention (CDC) published a report in 2013 showing that 11.3 percent of calories consumed by people in the U.S. come from fast foods.
Nutritionists and healthcare professionals say this figure is too high.
As people get older, they tend to get fewer of their daily calories from fast foods. Fast foods make up only 6 percent of the daily calorie intake of older adults.
However, with the number of highly calorific meals served in restaurants or aimed at younger individuals, it is important that people pay close attention to where they get their calories.
When should you eat?
A hearty breakfast can help the body to use calories more effectively.
The time of day at which a person eats can shape how effectively their body uses calories.
Researchers at Tel Aviv University wrote in the journal Obesity that a large breakfast containing approximately 700 kcal is ideal for losing weight and lowering the risk ofdiabetes, heart disease, and highcholesterol.
A large breakfast may help to control body weight. When people eat matters as much as what they eat.
Empty calories
Empty calories are those that provide energy but very little nutritional value. The parts of food that provide empty calories contain virtually no dietary fiber, amino acids, antioxidants, dietary minerals, orvitamins.
According to Choose MyPlate.gov, a diet management tool from the USDA, empty calories come mainly from solid fats and added sugars.
Solid fats: Although these exist naturally in many foods, they are often added during industrial food processing, as well as during the preparation of certain foods. Butter is an example of a solid fat. Added sugars: These are sweeteners that are added to foods and beverages during industrial processing. They are filled with calories. In the U.S., the most common types of added sugars are sucrose and high-fructose corn syrup.
Added sugars and solid fats are said to make foods and drinks more enjoyable. However, they also add many calories and are major contributors to obesity.
Alcohol can also contribute empty calories to the diet. One normal serving of beer can add 153 kcal to a person's intake for the day.
If beer is not your drink of choice, you can use this calorie calculator provided by the National Institute on Alcohol Abuse and Alcoholism to work out how many calories alcohol adds to your diet.
Added sugar: What you need to know
Click here to discover everything you need to know about added sugars.
Sources of empty calories
The following foods and drinks provide the largest amounts of empty calories:
Solid fats
Added sugars
fruit drinkssports drinksenergy drinkssoda
Sugary drinks are the leading source of empty calories for people in the U.S.
Sugary drinks are the main source of empty calories for people in the U.S.
More than half of all people in the U.S. have at least one sugary drink each day. Approximately 5 percent of people in the U.S. aged 2 years or older consume at least 567 kcal per day from sugary drinks. This is the equivalent of more than four cans every day.
There are ways of sourcing products with less solid fat or empty sugars. Rather than choosing the standard hot dog or a fatty cheese, for example, a person could choose low-fat options for either.
However, even the lower-fat options are no replacement for calories consumed from sources that also provide nutritional benefit. Rachel Johnson, a spokesperson for the American Heart Association (AHA), shared the following with MNT:
"Sugar-sweetened beverages are the number one single source of calories in the American diet and account for about half of all added sugars that people consume.
Most Americans don't have much room in their diets for a completely nutrient-void beverage. One recent study showed that drinking more than one sugar-sweetened beverage a day increases your risk of high blood pressure.
It's better if you can avoid them altogether and instead consume water, fat-free or 1 percent fat milk, 100 percent fruit juice, and low-sodium vegetable juices."
The intake of empty calories can be avoided or dramatically reduced by incorporating fresh, healthy food and drink into the diet.
Take note.
Calories seem to be linked only to weight gain and obesity, but they are vital for health. They only pose a health risk when people consume more than the recommended amount.
When thinking about calories, you should not be considering just your diet but also your level of physical activity. A high intake of calories can be countered with regular, high-intensity exercise.
Dietary fats explained
Fats are important part of your diet but some types are healthier than others. Choosing healthy fats from vegetable sources more often than less healthy types from animal products can help lower your risk for heart attack, stroke, and other major health problems.
What are fats
Fats are a type of nutrient that you get from your diet. It is essential to eat some fats, though it is also harmful to eat too many.
The fats you eat give your body energy that it needs to work properly. During exercise, your body uses calories from carbohydrates you have eaten. But after 20 minutes, exercise then depends on calories from fat to keep you going.
You also need fat to keep your skin and hair healthy. Fat also helps you absorb vitamins A, D, E, and K, the so-called fat-soluble vitamins. Fat also fills your fat cells and insulates your body to help keep you warm.
The fats your body gets from your food give your body essential fatty acids called linoleic and linolenic acid. They are called "essential" because your body cannot make them itself, or work without them. Your body needs them for brain development, controlling inflammation, and blood clotting.
Fat has 9 calories per gram, more than 2 times the number of calories in carbohydrates and protein, which each have 4 calories per gram.
All fats are made up of saturated and unsaturated fatty acids. Fats are called saturated or unsaturated depending on how much of each type of fatty acid they contain.
Types of Fat.
Saturated fats raise your LDL (bad) cholesterol level. High LDL cholesterol puts you at risk for heart attack, stroke, and other major health problems. You should avoid or limit foods that are high in saturated fats.
Keep saturated fats to less than 6% of your total daily calories.Foods with a lot of saturated fats are animal products, such as butter, cheese, whole milk, ice cream, cream, and fatty meats.Some vegetable oils, such as coconut, palm, and palm kernel oil, also contain saturated fats. These fats are solid at room temperature.A diet high in saturated fat increases cholesterol buildup in your arteries (blood vessels). Cholesterol is a soft, waxy substance that can cause clogged, or blocked, arteries.
Eating unsaturated fats instead of saturated fats can help lower your LDL cholesterol. Most vegetable oils that are liquid at room temperature have unsaturated fats. There are two kinds of unsaturated fats:
Mono-unsaturated fats, which include olive and canola oilPolyunsaturated fats, which include safflower, sunflower, corn, and soy oil
Trans fatty acids are unhealthy fats that form when vegetable oil hardens in a process called hydrogenation. Hydrogenated fats, or "trans fats," are often used to keep some foods fresh for a long time.
Trans fats are also used for cooking in some restaurants. They can raise LDL cholesterol levels in your blood. They can also lower your HDL (good) cholesterol levels.
Trans fats are under review for their health effects. Experts are working to limit the amount of trans fats used in packaged foods and restaurants.
You should avoid foods made with hydrogenated and partially hydrogenated oils (such as hard butter and margarine). They contain high levels of trans-fatty acids.
It is important to read nutrition labels on foods. This will help you know what kinds of fats, and how much, your food contains.
Fats and Oils for Health and Other Benefits
Fats and Oils
Fat is defined as one of the three main macro-nutrients: fat, carbohydrate, and protein.
Fats are a wide group of compounds whose basis is in long-chain organic acids, called fatty acids. More particularly fats are esters of such organic acids formed with the alcohol glycerol. Glycerol is a triol, meaning that it has three chemically active -OH (hydroxyl) groups.
Oil is the term usually used to refer to fats that are liquids at normal room temperature, while fat is usually used to refer to fats that are solids at normal room temperature.
Vegetable Fats
Vegetable fats and oils are lipid materials derived from plants. Physically, oils are liquid at room temperature, and fats are solid. Chemically, both fats and oils are composed of triglycerides, as contrasted with waxes which lack glycerin in their structure. Although many different parts of plants may yield oil, in commercial practice, oil is extracted primarily from seeds.
Hydrogenated Oils
Unsaturated vegetable fats and oils can be transformed through partial or complete hydrogenation into fats and oils of higher melting point. The hydrogenation process involves "sparging" the oil at high temperature and pressure with hydrogen in the presence of a catalyst, typically a powdered nickel compound.
Essential Oil
An essential oil is a concentrated, hydrophobic liquid containing volatile aroma compounds from plants. They are also known as volatile or ethereal oils, or simply as the "oil of" the plant material from which they were extracted, such as oil of clove. An oil is "essential" in the sense that it carries a distinctive scent, or essence, of the plant. Essential oils do not as a group need to have any specific chemical properties in common, beyond conveying characteristic fragrances. They are not to be confused with essential fatty acids.
Macerated Oils
Macerated oils are vegetable oils to which other matter, such as herbs, has been added. Commercially-available macerated oils include all these, and others. Herbalists and aromatherapists use not only these pure macerated oils, but blends of these oils, as well, and may macerate virtually any known herb. Base oils commonly used for maceration include almond oil, sunflower oil, and olive oil as well as other food-grade triglyceride vegetable oils.
Fatty Acids
A fatty acid is a carboxylic acid often with a long unbranched aliphatic tail (chain), which is either saturated or unsaturated. Carboxylic acids as short as butyric acid (4 carbon atoms) are considered to be fatty acids, whereas fatty acids derived from natural fats and oils may be assumed to have at least eight carbon atoms, caprylic acid (octanoic acid), for example.
The human body can produce all but two of the fatty acids it needs.
These two, linoleic acid (LA) and alpha-linolenic acid (ALA), are widely distributed in plant oils. In addition, fish oils contain the longer-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Other marine oils, such as from seal, also contain significant amounts of docosapentaenoic acid (DPA), which is also an omega-3 fatty acid. Although the body to some extent can convert ALA into these longer-chain omega-3 fatty acids, the omega-3 fatty acids found in marine oils help fulfill the requirement of essential fatty acids (and have been shown to have wholesome properties of their own).
Saturated or Trans Fatty Acids
A trans fatty acid (commonly shortened to trans fat) is an unsaturated fatty acid molecule that contains a trans double bond between carbon atoms, which makes the molecule less 'kinked' in comparison to fatty acids with cis double bonds. These bonds are characteristically produced during industrial hydrogenation of plant oils.
These fats are solid at room temperature and are contained in food products like butter, shortening, or the fat on meat products. Some types of oils like palm kernel oil and coconut oil, contain saturated fat. Whole dairy foods also contain trans fats.
Trans fat is formed when hydrogen is added to vegetable oils, a process called hydrogenation which increases the shelf life and flavor of food containing these fats. Trans fats can be found in many types of pre-packaged items, like cookies, crackers and potato chips. Trans fats are also found in many fried foods such as french fries and doughnuts. Saturated fat and trans fat raise blood cholesterol levels, increasing a person's risk of developing heart disease.
Research suggests that amounts of trans fats correlate with circulatory diseases such as atherosclerosis and coronary heart disease more than the same amount of non-trans fats, for reasons that are not fully understood. It is known, however, that trans fats raise the LDL ("bad") cholesterol and lowers the HDL ("good") cholesterol. They have also been shown to have other harmful effects such as increasing triglycerides and Lp(a) lipoproteins. They are also thought to cause more inflammation, which is thought to occur through damage to the cells lining of blood vessels.
Unsaturated Fats
These fats are in a liquid form when at room temperature and in the refrigerator, they can be polyunsaturated or monounsaturated. Polyunsaturated fats help your body rid itself of newly formed cholesterol. They keep your blood cholesterol level down and reduce cholesterol deposit build up in your artery walls. Examples of polyunsaturated fats include - fish and fish oil, sunflower oils, corn and soybean. Monounsaturated fat is found in olives, olive and canola oil, most types of nuts and their oils and avocados.
Quick Facts: Fats and Oils
Fat is important foodstuff for many forms of life, and fats serve both structural and metabolic functionsThere are many different kinds of fats, but each is a variation on the same chemical structure.Fats are also sources of essential fatty acids, an important dietary requirements.Fats and oils are categorized according to the number and bonding of the carbon atoms in the aliphatic chain.Despite long-standing assertions to the contrary, fatty acids can also be used as a source of fuel for brain cells.Organic oils are produced in remarkable diversity by plants, animals, and other organisms through natural metabolic processes.Several edible vegetable and animal oils, and also fats, are used for various purposes in cooking and food preparation.Fat is one of the three main macro-nutrients: fat, carbohydrate, and protein.Fats that are saturated fats have no double bonds between the carbons in the chain.Unsaturated fats have one or more double bonded carbons in the chain.
Olive Oil More Stable and Healthy than Seed Oils for Frying
Scientists report in ACS Journal of Agricultural and Food Chemistry that olive oil withstands the heat of the fryer or pan better than several seed oils to yield more healthful food.
They note that different oils have a range of physical, chemical and nutritional properties that can degrade oil quality when heated. Some of these changes can lead to the formation of new compounds that are potentially toxic. By-products of heating oil can also lower the nutritional value of the food being fried.
The team wanted to find out which cooking oil can maintain its quality under high heat and repeated use. The researchers deep, and pan-fried, raw potato pieces in four different refined oils, olive, corn, soybean and sunflower, and reused the oil 10 times. They found that olive oil was the most stable oil for deep-frying at 320 and 374 degrees Fahrenheit, while sunflower oil degraded the fastest when pan-fried at 356 degrees.
They conclude that for frying foods, olive oil maintains quality and nutrition better than seed oils.
It is good for you to visit your doctor for fat treatment, and for having more knowledge about fat.
It is commanded that,drinking a cup of hot water every day,controls your body fat.
What is Trans Fat? Where will I find transfat?
Vegetable shortenings, some margarines, crackers, cookies, snack foods, and other foods made with or fried in partially hydrogenated oils.
Unlike other fats, the majority of trans fat is formed when liquid oils are made into solid fats like shortening and hard margarine. However, a small amount of trans fat is found naturally, primarily in some animal-based foods. Essentially, trans fat is made when hydrogen is added to vegetable oil -- a process called hydrogenation. Hydrogenation increases the shelf life and flavor stability of foods containing these fats.
Trans fat, like saturated fat and dietary cholesterol, raises the LDL (or "bad") cholesterol that increases your risk for CHD. On average, Americans consume 4 to 5 times as much saturated fat as trans fat in their diet.
Although saturated fat is the main dietary culprit that raises LDL, trans fat and dietary cholesterol also contribute significantly. Transfat can often be found in processed foods made with partially hydrogenated vegetable oils such as vegetable shortenings, some margarines (especially margarines that are harder), crackers, candies, cookies, snack foods, fried foods, and baked goods.
Are All Fats the Same?
Simply put: no. Fat is a major source of energy for the body and aids in the absorption of vitamins A, D, E, and K, and carotenoids. Both animal and plant-derived food products contain fat, and when eaten in moderation, fat is important for proper growth, development, and maintenance of good health. As a food ingredient, fat provides taste, consistency, and stability and helps us feel full. In addition, parents should be aware that fats are an especially important source of calories and nutrients for infants and toddlers (up to 2 years of age), who have the highest energy needs per unit of body weight of any age group.
Saturated and trans fats raise LDL (or "bad") cholesterol levels in the blood, thereby increasing the risk of heart disease. Dietary cholesterol also contributes to heart disease. Unsaturated fats, such as monounsaturated and polyunsaturated, do not raise LDL cholesterol and are beneficial when consumed in moderation. Therefore, it is advisable to choose foods low in saturated fat, trans fat, and cholesterol as part of a healthful diet.
What Can I Do About Saturated Fat,Trans Fat, and Cholesterol?
When comparing foods, look at the Nutrition Facts panel, and choose the food with the lower amounts of saturated fat, trans fat, and cholesterol. Health experts recommend that you keep your intake of these nutrients as low as possible while consuming a nutritionally adequate diet. However, these experts recognize that eliminating these three components entirely from your diet is not practical because they are unavoidable in ordinary diets.
Where Can I Find Trans Fat on the Food Label?
Take a look at the Nutrition Facts panel at the top of this page. Consumers can find trans fat listed on the Nutrition Facts panel directly under the line for saturated fat.
Why Do Some Products Not DeclareTrans Fat On Their Labels?
There may be two reasons why you are not seeing trans fat on a product's label.
First, products entering interstate commerce on or after January 1, 2006 must be labeled with trans fat. As this is happening, FDA realizes that it will take some time for food products to move through the distribution chain to a store shelf. Thus, it may take a few months for products that are listing trans fat on their label to show up on a store shelf. However, you will see many products withtrans fat listed since companies have already begun to declare trans fat on their products' labels.
Second, FDA has granted enforcement discretion to some firms to use old label stock that do not declare trans fat after the effective date of January 1, 2006. In these cases, food firms followed the required process described in FDA's Guidance for Industry and FDA: Requesting an Extension to Use Existing Label Stock after the Trans Fat Labeling Effective Date of January 1, 2006 (Revised)." For each request, FDA is considering whether the declared label value for trans fat is 0.5 g or less per serving. This information is important because lower amounts of trans fat would have less impact on public health than higher amounts of trans fat. Thus, trans fat information in the Nutrition Facts panel will be missing on some products (that contain lower amounts of trans fat) throughout the next year.
If trans fat is not declared on the label and you are curious about the trans fat content of a product, contact the manufacturer listed on the label.
How Do Your Choices Stack Up?
With the addition of trans fat to the Nutrition Facts panel, you can review your food choices and see how they stack up. The following labels illustrate total fat, saturated fat, transfat, and cholesterol content per serving for selected food products.
Don't assume similar products are the same. Be sure to check the Nutrition Facts panel (NFP) when comparing products because even similar foods can vary in calories, ingredients, nutrients, and the size and number of servings in the package. When buying the same brand product, also check the NFP frequently because ingredients can change at any time and any change could affect the NFP information.
Look at the highlighted items on the sample labels below. Combine the grams (g) of saturated fat and trans fat and look for the lowest combined amount. Also, look for the lowest percent (%) Daily Value for cholesterol. Check all three nutrients to make the best choice for a healthful diet.
Note: The following label examples do not represent a single product or an entire product category. In general, the nutrient values were combined for several products and the average values were used for these label examples.
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