The Nutrition Facts Table is viewed as follows:

1. Energy and Calories

Energy is measured in kilojoules (KJ), and calories are measured in calories (calorie).

1 calorie ≈ 4.186 joules. If the calorie is presented in the Nutrition Facts Table as a capitalized state "Calorie", which is a large calorie, 1 calorie ≈ 4,186 joules = 4.186 kilojoules, i.e., 1,000 calories ≈ 4,200 kilojoules.

2, unit grams

Generally speaking, the nutritional composition table of food is in 100g, and there are some special ones in 50g.

For example, the "Baci" cookie is measured in 50g because of its small overall content.

3. Nutrient Reference Values (NRV%)

It is actually the core of the whole Nutrition Facts Table, and its existence gives the table a reference value.

Nutrient Reference Values (NRVs) refer to the nutrients contained in a food product, and the amount of those nutrients per 100g or per serving. NRV is calculated as:

X/RNI (or AI) x 100% = NRV

X = the amount of a nutrient in 100g of food

RNI is the Recommended Nutrient Intake (RNI) of a food

AI is the Adequate Intake (AI) for the nutrient in the food

Nutritional Composition needs to focus on these items

A nutrient content table may have many items, but you only need to focus on the following 6 indicators.

1. Energy

X=2060KJ, the recommended daily energy consumption for adults is 8400KJ, then:

NRV=2060÷8400×100%≈25%.

2, protein

Almost all packaged food, there is a protein column on it. This value, fitness people especially carefully read, because protein is the most important element to promote muscle repair / growth.

Protein 5.6g means there is 5.6g of protein in 100g. To fulfill the body's needs, an adult should consume about 60g of protein per day. Then the NRV of protein = 5.6 ÷ 60 x 100% ≈ 9%

Calculating 100g of Oreo cookies per day, you can reduce the amount of protein intake from other foods accordingly.

3, fat

Fat is also an essential element of the human body, but if the intake of excess, the body anti-harmful.