What is the Meaning of Items Listed on Food Labels?

You have probably picked up a vitamin bottle and read its ingredients. After all, why would you not if you were interested in purchasing the item? But what do these numbers mean, especially the ones that say 110%, 120%, and so on? How could any ingredient be over 100%? We will break this down and explain this confusion.

Percent Daily Values 

Let’s start with the most curious of questions. What do daily percentage values mean? It’s based on your body’s requirements for that particular nutrient, so 40% DV would mean your body is getting 40% of the 100% required for that specific ingredient. The vitamin bottle in the picture states that each tablet has 1111% vitamin C. You might be asking yourself, isn’t that a lot to consume per day? Research has shown that, in general, consuming less than 2000% of vitamin C is acceptable, but over 2000% can lead to digestive issues and other side effects. Of course, since all our bodies are different in one way or another, these are generalizations, but experts rely on these numbers as a reliable guide. The %DV ratings are based on a 2,000-calorie diet, a general reference point. Your daily values may be higher or lower depending on your caloric needs. For low Daily Value percentage values listed, such as 5%, all is not lost, as this may be helpful for those who want to watch out for foods that contain unwanted ingredients, such as saturated fat and cholesterol.

What is a Calorie?

It’s all about energy, more specifically, how much energy your body uses, which is measured by the rise in the temperature of one kilogram of water by one degree Celsius. Yes, it is referenced using the metric system, but note that one kilogram equals 0.02835 ounces, so 100 kilograms equals 2.825 ounces.  If we round off the numbers for simplicity and heat .03 (3%) of an ounce of water (one kilogram) until it goes up 1 degree (Celcius), we have expended one calorie of energy. If we heat 3 ounces (85 grams) of water one degree (on the Celsius scale), and remember the formula of 1 calorie per gram per degree Celsius, that would equate to 85 grams X 1 degree Celsius = 85 calories. Simply put, one calorie generally refers to a certain amount of energy in a food serving.

Diving Deeper 

The above is based on water, H20 to be exact, but different nutrients have different heat capacity equivalencies, called specific heat capacity. For example, the specific heat capacity of sodium is 1.228.

Nutritional Information

Food containers also contain information about nutrition. Let’s define what they mean.

1. 1. Serving Size: In very general terms, one serving size of food is about ½ cup.
   2. Calories: We discussed calories above. They generally correspond to the amount of energy exerted when an ingredient is heated to one degree Celsius.
   3. Total Fat: Fats are nutrients that provide energy. They also help the body absorb vitamins, but we have to be alert to the types of fats in foods because not all fats are good for us. The bullet points below refer to the amount of fat in one serving.
      • Saturated Fat: Found in foods processed from animals, such as cheese. This type of fat is often associated with higher cholesterol levels.
      • Unsaturated fats: Foods found in plant-based oils, such as nuts and fish. Good for heart health.
      • Trans Fat: An unhealthy type of fat that should be avoided.
   4. Cholesterol: The amount of cholesterol in one serving.
   5. Sodium: Sodium is salt, so the number indicates the amount of salt present in one serving. Those who have certain heart conditions might want to pay attention to the amount of salt mentioned on the label.
   6. Total Carbohydrates: Includes all types of carbohydrates, usually broken down into:
      • Dietary Fiber: The amount of fiber is essential for digestive health.
      • Sugars: Total amount of sugars, sometimes including added sugars.
   7. Protein: Proteins are essential nutrients for your health. The more this ingredient is listed, the better it will be for your overall health.

Conclusion

When purchasing food, pay attention to their labels. These listings help us stay on top of our nutrition health. Some of the major points to remember are: Serving Size: Tells you how much you should eat in one go. Then, we have Calories, which are basically the amount of energy you get from that portion. Nutrients: Here, you’ll find details on fats, carbohydrates, proteins, vitamins, and minerals. It’s like a snapshot of what’s in your food. % Daily Value, or %DV: Shows you how much each nutrient contributes to your daily diet. So, if you’re trying to keep track of your intake, this can be pretty handy. And don’t forget about the Ingredients list! It’s usually arranged from most to least in the product. Having a good grasp on these labels can really help you make smarter choices about what you eat and subsequently make you a more healthy person!