Nutrition Assessment, Monitoring and Surveillance

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2% REDUCED

FAT MILK 1 cup

National Dairy Council® presents 200 life-size food images. These are an ideal tool for teaching nutrition and complement the

2015 Dietary Guidelines and the ChooseMyPlate.gov food guidance system.

WHOLE WHEAT BREAD 1 slice

GROUND BEEF HAMBURGER 3 ounces

BAB Y CA

RRO TS

1/2 cu p

CHEESEENCHILADA1 enchilada

APPLE 1 small

National Dairy Council® Food Models make teaching about nutrition easy and fun. These versatile Food Models can help you teach the nutrition recommendations in the 2015 Dietary Guidelines and MyPlate. The Guidelines recommend that all Americans, ages 2 years and older make smart nutrition choices every day. A healthy eating plan is one that includes low-fat or fat free milk and milk products, fruits (especially whole fruits), a variety of vegetables from all of the subgroups, grains (at least half of which are whole grains), a variety of protein foods, and oils. A healthy eating plan is one that limits saturated fats and trans fats, added sugars, and sodium.

The Food Models are full-color images of foods in their common serving size. Nutrient information is provided on the back of the images in a format similar to the updated 2018 Nutrition Facts labels* and is helpful for teaching and comparing nutrient values. They are a perfect way for teaching “Balance, Variety and Moderation” — eating from all five food groups, eating a variety of foods within each food group and eating the recommended amounts from each food group every day. And, they are an ideal way for teaching portion size, a concept that’s critical for helping children and adults balance their food intake to help achieve and maintain healthy weight.

These Food Models were designed by registered dietitian nutritionists to make it easy to teach nutrition as a stand-alone topic or as part of core curriculum subjects such as math or science. We have also included suggested lesson plans in this Leader Guide for using the Food Models as teaching tools. Other ideas for teaching with Food Models includes:

� Make food group mobiles or murals for an art project.

� Use Food Models to teach languages, shapes, and colors. For example, have students create a list of foods that are red, or learn how to say banana in French or Spanish.

*Added sugar was not included in all food model nutrition information due to unavailable reliable data at time of printing.

Thank you for using Food Models.

The Food Models depict their suggested serving size; follow the blue line when cutting out images.

STAR F RUIT

1/1 22 cup

TACO SHELL 1 shell

SHRIMP 3 ounces

WHOLE CHOCOLATE MILK

1 cup

TOMATO1 small

Food Group† Age Group Servings per Day Examples of Common Servings

Dairy Group Calcium and vitamin D help 4-8 years old 2 1/2 cups Milk – 1 cup (8 oz) builds strong bones and teeth 9-13 years old 3 cups Yogurt – 8 oz Cheese – 1 1/2 - 2 oz Key Nutrients contributed to the diet: Pudding – 1/2 cup � Calcium Frozen yogurt – 1/2 cup � Vitamin D � Potassium � Protein

Protein Group Protein helps maintain 4-8 years old 4 oz equivalents* Cooked lean meat, poultry, fish – healthy muscles 9-13 years old 5 oz equivalents* 2-3 oz Egg – 1 (1 oz) Key Nutrients contributed to the diet: Peanut butter – 2 Tbsp (2 oz) � Protein Peas and beans – 1/2 cup cooked � Iron (2 oz) � B vitamins (niacin, thiamin, Nuts, seeds – 1/3 cup (1.5 oz) riboflavin, vitamin B6) � Vitamin E � Zinc � Magnesium

Vegetable Group Vitamin A helps keep eyes 4-8 years old 1 1/2 cups Cooked vegetables – 1/2 cup and skin healthy 9-13 years old 2 – 2 1/2 cups Chopped vegetables – 1/2 cup Raw, leafy greens – 1 cup Key Nutrients contributed to the diet: Vegetable juice – 3/4 cup � Potassium � Folate � Vitamin C � Vitamin A � Fiber

Fruit Group Vitamin C helps heal cuts and bruises 4-8 years old 1 – 1 1/2 cups Apple, banana, orange, pear – 9-13 years old 1 1/2 cups 1 medium Key Nutrients contributed to the diet: Grapefruit – 1/2 fruit � Vitamin C Cantaloupe – 1/4 fruit � Potassium Dried fruit, raisins – 1/4 cup � Fiber 100% fruit juice – 3/4 cup � Folate

Grain Group Provides energy and fiber 4-8 years old 5 oz equivalents** Bread – 1 slice to support digestion 9-13 years old 5-6 oz equivalents** Tortilla, roll, muffin -1 small Bagel, hamburger bun – 1/2 Key Nutrients contributed to the diet: Rice, pasta – 1/2 cup � Carbohydrates Ready to eat cereal – 1 cup � Fiber Pancake, waffle – 1 (4 in diameter) � B vitamins (thiamin, riboflavin, niacin, and folate) � Minerals (iron, magnesium, and selenium)

† https://www.choosemyplate.gov/ was used as a reference for all information above

* In general, 1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce-equivalent from the Protein Foods Group.

** In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce-equivalent from the Grains Group.

Lesson Plan (Grade 1+)

Food Model Concentration

Source: National Dairy Council

Objective:

This activity will familiarize students with the Food Models while testing their memory skills.

Activity Outcome:

Students will be able to identify Food Models and their associated Food Groups.

Materials and Advance Preparation:

� 42 food model cards – select 6 from each of the food groups as well as 6 Combination and 6 “Others”

� Bulletin board

� 5” squares of paper

What to Do:

1. Randomly mount the 42 food models on a bulletin board or flannel board. Cover each food with a 5” square of paper.

2. Number the squares from 1 through 42.

How to Play:

1. Divide participants into two teams.

2. The first participant calls out 2 numbers. The foods under those numbers are uncovered.

� If the foods are both from the same food group (ex. Cheese and yogurt are both from the Dairy Group) the team receives the two food models.

� If the foods do not come from the same food group, the foods are covered again.

3. A player from the other team then selects two numbers. Play continues until all the foods are matched. The team with the most food models wins.

1 4

40 23 35

Lesson Plan (Grade 1+)

Fishing for Food Models

Source: National Dairy Council

Objective:

This activity will familiarize students with the Food Models while working on their motor skills.

Activity Outcome:

Students will be able to identify Food Models and their associated Food Groups.

Materials and Advance Preparation:

� Set of Food Models

� Paper clips (one per food model card)

� Ruler

� String

� Magnet

What to Do:

1. Put a paper clip on each food model card and spread them out on the floor or table.

2. Create a fishing pole by attaching a string to a ruler and tying a magnet to the string.

How to Play:

1. Each participant has a chance to fish until a food model is “caught”.

2. If the participant can correctly name the food and its food group, the model can be kept. If not, it goes back into the “water”.

3. Continue rotating through students until all food models have been “caught”.

4. The participant with the most models at the end of the game wins.

Lesson Plan (Grade 2-8)

Sort Out MyPlate

Source: Washington State Dairy Council

Objective:

This activity will familiarize participants with MyPlate while helping them identify specific foods, and the food groups in which they belong.

Activity Outcome:

Students will be able to name and categorize foods into the correct Five Food Groups (Dairy, Fruit, Vegetable, Grain, and Protein Foods).

Materials and Advance Preparation:

� Remove the “Combination” and “Others” category food models from the set

� One roll of painters or masking tape

� One piece of colored paper in purple, blue, red, green and orange

� Four hula hoops or baskets

What to Do:

1. Using the tape, make a large MyPlate on the floor.

2. Tape the pieces of colored paper in their correct places on the MyPlate outline.

3. Place approximately twenty food models in each of the four baskets or hula hoops randomly.

4. Divide students into four teams.

How to Play:

1. Explain that MyPlate has Five Food Groups and that each food group has a color. Talk about each food group and the types of foods that belong in each.

2. Explain that each team will be assigned a basket or hula hoop which will contain twenty food models.

3. The object of the game is for each team to place all the food models from their basket in the correct MyPlate food group.

4. Ask student teams to line up behind each basket or hula hoop.

5. The first person in line will pick out a food, run to the MyPlate outline and place it in the correct food group. The instructor will stand by the MyPlate to make sure each food model is placed correctly. If the food is place incorrectly, her/she will need to take it back to their hula hoop or basket, tag the next team member, and go to the end of the line.

6. If a food is placed correctly he/she will run back to their team and tag the next person in line.

7. The first team to place all their food models on the MyPlate correctly wins!

Lesson Plan (Grade 2-8)

Food Group Memory Relay

Source: Washington State Dairy Council

Objective:

Memory relay gives students the chance to work on concentration, memory and team building skills, while learning to categorize foods according to food groups.

Activity Outcome:

Students will be able to name and categorize foods into the correct Five Food Groups (Dairy, Fruit, Vegetable, Grain, and Protein Foods).

Materials and Advance Preparation:

� 25 food model cards (5 Dairy, 5 Protein, 5 Grain, 5 Fruit, and 5 Vegetable)

� 25 cones

� Determine a line the teams will use as a starting point

� From the starting line, measure 20 meters and scatter cones

� Randomly place all 25 food models under the 25 cones with the food label facing up (1 food model per cone)

What to Do:

1. Divide your class into 5 teams as evenly as possible.

2. Ask teams to line up in single file lines spaced evenly along the starting line.

3. Assign each of the 5 teams a different food group identity (Dairy, Fruit, Vegetable, Grain, and Protein Foods).

How to Play:

1. Explain to the teams that there is a food model under every cone, but only five of them are from their assigned food group.

2. The object of the game is for each team to collect all five of the food models from their food group as quickly as possible.

3. When the whistle is blown one member from each team will run to a cone and look to see if the food model is from his or her assigned food group.

4. If the food model is from their food group, the runner will pick it up and return to his/her team. When a high five is given to the next team member, it is that member’s turn to try and find a food model from their assigned food group. The team member who has just completed his/her turn, goes to the end of the line.

5. If the food model under the cone is NOT in their team’s food group, then that player must return to the team empty handed, give a high five to the next team member and go to the back of the line.

6. Each team needs to work together to remember which cones have been visited and which cones have not.

7. A team will sit down to signal they have all their five foods.

8. Ask each team to identify their food group and name the five food models to confirm there is a match.

WHOLE

CHOCOLATE MILK

1 cup

BABY CAR

ROTS

1/2 cu p

TACO SHELL 1 shell

Lesson Plan (Grade 4+)

Slow Food Movement

Source: Washington State Dairy Council

Objective:

Participants will learn to categorize foods according to their food group and identify nutrients in the foods while moving.

Activity Outcome:

Students will be able to categorize foods into the correct Five Food Groups (Dairy, Fruit, Vegetable, Grain and Protein Foods).

Materials and Advance Preparation:

� Remove the “Combination” and “Others” category food models from the set

� Attach a string or lanyard to each food model to create a necklace. To do this you can punch holes in the food models or use painters tape

What to Do:

1. Divide your food models equally between the Five Food Groups and give each participant a necklace.

2. Designate the area in which the game will be played. A large area, cafeteria or gym works best.

How to Play:

1. Ask the players to look around at the food models they are wearing around their necks. Ask them which food group they belong to.

2. Next show them the area defined for the game. Encourage them to give themselves space from other players. You as the leader, will be calling out, “Step”. At this time, each player can move one of their feet in any direction.

3. The objective is to tag other players who are wearing food model necklaces with foods from ANOTHER food group. If a player is tagged, he/she will sit down right where they are – and become an “ankle biter”.

4. Every time the leader says, “Step” each player can take ONE step. If anyone moves both feet during a step, they sit down and become an ankle biter.

The ankle biters, sitting at all times, can tag the players still standing if they get close enough. However, ankle biters can only tag below the knee.

Play until there are only two players remaining and announce they are the “Co-Slow-Mo champs” for round one.

Have everyone stand up and play again after switching their food model necklace with another player.

Lesson Plan (Grade 3+)

A Day In the Life

Source: Washington State Dairy Council

Objective:

Encourage children to think about the life of a fruit or vegetable starting from its “birth” on a farm.

Activity Outcome:

Students will be able to use creative skills to describe how foods grow, where they come from, and how they get to the stores we buy them at. They will also identify why this food is nutritious.

Materials and Advance Preparation:

� Set of Food Models

� Sheet of paper for each student with template opposite

What to Do:

1. Assign each child a fruit or vegetable food model. Pass out worksheet template as shown opposite.

A Day In the Life Worksheet

Name:_________________________________________

Date:__________________________________________

What’s your favorite fruit or vegetable?

_______________________________________________

Imagine what it would be like to live a day in the life of your fruit or veggie. Write a short story, poem, or song about it.

_______________________________________________

Questions to think about and get you started:

1. Where does it live?

_____________________________________________

Where does it grow?

_____________________________________________

What it would do each day?

_____________________________________________

2. What it would see, hear, and feel?

_____________________________________________

Where would it want to go?

_____________________________________________

3. What would it want to be when it grows up?

_____________________________________________

4. Look at back of the food model for nutrition facts. This food has a purpose for you as well.

How does this food help you grow?

_____________________________________________

What nutrient does it give you that’s good for you?

_____________________________________________

APPLE 1 small

Make copies of worksheet and cut out for each student �

CEL ERY

1 la rge

sta lk

Lesson Plan (Grade 4+)

Food Fight Tag

Source: Washington State Dairy Council

Objective:

This highly energized game of tag requires participants to work together as a team and quickly identify food models and the food group in which they belong.

Activity Outcome:

Students will be able to categorize foods into the Five Food Groups (Dairy, Fruit, Vegetable, Grain and Protein Foods).

Materials and Advance Preparation:

� Remove the “Combination” and “Others” category food models from the set

� Attach a string or lanyard to each food model to create a necklace. To do this you can punch holes in the food models or use painters tape

� One or two identifying shirts or vests for the cleanup crew (taggers)

� Use 4 marker cones to define a 10 x 10 ft. “kitchen” area

What to Do:

1. Divide your class into 5 equal teams.

2. Pass out to each team food model necklaces from a single food group, (so each team represents one food group).

3. Designate the area in which the game will be played. This is the “house”. Note the boundaries. Within this area, create a ten by ten square, with cones or tape, which is the “kitchen”.

4. Select one or two individuals to be “it” the tagger/s. The individuals playing this role are the cleanup crew. Have them wear the identifying shirts or vests.

How to Play:

1. Ask the teams to look at the food models they are wearing around their necks. Ask them to name which food group they belong to.

2. Next, show them the area defined for the game, the house. Then show the kitchen area. Explain to the teams that they are foods that have escaped from the kitchen in a food fight.

3. The goal of each food is to stay away from the cleanup crew. The cleanup crew goes around freezing the food by tapping them lightly on the arm or back. When a food is frozen it must stop where it is. If a food steps out of bounds (house) they are frozen.

4. For a food to “defrost”, a free or untagged food from its food group must link arms with the frozen food and escort them back to the kitchen where the cleanup crew cannot go. When a food is being escorted back to the kitchen, both foods are safe and cannot be tagged. The frozen food will then do five jumping jacks to defrost before they can go back in the game. A defrosted food can only stay in the kitchen for 5 seconds. No other foods should be in the kitchen area. The game ends when all the foods from a food group are frozen or when it is time to switch out the cleanup crew (taggers) with new participants.

KITCHEN 10’ x 10’

HOUSE

10’

10 ’

CONE

Lesson Plan (Middle School+)

Food Model Continuum

Source: National Dairy Council

Objective:

This activity will familiarize students with the Food Models while helping them get to know each other better.

Activity Outcome:

Students will be able to identify Food Models and their relationships with different foods.

Materials and Advance Preparation:

� Set of Food Models

� Bulletin board

� 5 large sheets of paper

What to Do:

1. Prepare the following signs and display them on the walls of the room:

� Strongly Agree

� Agree

� Neutral

� Disagree

� Strongly Disagree

How to Play:

1. Prepare and hang signs as instructed before participants enter the room.

2. As participants enter the room, have them select a food model for a food they like.

3. Once everyone has arrived, read the following statements, one at a time. Have participants move under the sign that expresses how they feel about their food.

� I always have this food around the house

� I often eat this for a snack

� This food is easy to prepare

� This food is expensive

� This food is nutritious

� This food is high in calories

� This food is high in fat

4. These questions can be modified to lead into the topic being discussed.

� STRONGLY AGREE

� AGREE

� NEUTRAL

� DISAGREE

� STRONGLY DISAGREE

Lesson Plan (Middle School+)

Let’s Make a Meal

Source: National Dairy Council

Objective:

Small groups work together to “make a meal” from the mystery lunch bag of food items.

Activity Outcome:

Students will be able to demonstrate their knowledge of the Five Food Groups by designing a complete meal through the identification of the missing food group.

Materials and Advance Preparation:

� Remove the “Combination” category food models from the set

� Lunch bag for each group of 2-3 participants

� List of Food Models located at back of leader guide

What to Do:

1. Break out students in small groups of 2-3 per team.

2. Place 5-7 food model cards in each lunch bag. Each bag should contain foods from only 4 of the 5 main food groups (Fruit, Vegetable, Dairy, Protein, and Grains), plus an additional food or two from any of those same 4 food groups. For example, one bag might contain milk (dairy), celery sticks (vegetable), a slice of cheese (dairy), and apple (fruit), of whole wheat bread (grain), and a candy bar. (A Protein Group food is missing).

How to Play:

1. Explain that the first step in eating a nutritious diet is to select foods from all of the Five Food Groups. Review the foods included in each food group. (Utilize the List of Food Models).

2. Distribute a lunch bag to each group. Let them know that each bag is missing an important food group item.

3. Groups determine “this missing item” and then exchange foods with other groups to “make a meal” that includes a food from all Five Food Groups.

4. The first group that designs a meal with all five food groups yells “Let’s Make a Meal.”

Advanced:

In each lunch bag, place 5-7 foods which make up a typical meal. Have other food models available for substitutions. Depending on the interests of the group, one of the following challenges could be given:

� To increase the amount of calcium in the meal

� To increase the amount of iron in the meal

� To increase the protein in the meal

Participants examine their foods and the nutrient values on the back and suggest ways to modify the meal.

TOM ATO

1 sm all

AMERICAN CHEESE2 ounces

CHOCOLATE CANDY BAR1 bar

ORANGE 1 fruit

Lesson Plan (Middle School+)

Label It Nutrition

Source: Western Dairy Association

Objective:

Volunteers practice reading food labels and food models by ranking foods for a particular nutrient. In small groups, students then look through labels and food models to generate a list of foods that meet a particular criterion.

Activity Outcome:

Students will be able to read a food model/ Nutrition Facts label and use the information to compare the caloric or nutrient values of food.

Materials and Advance Preparation:

� Select food models to use

� Collect an assortment of food packages with Nutrition Facts labels

Teaching Plan:

1. Explain that with so much nutrition information available, it’s often difficult to know how to make good choices. Point out that one reliable, easy-to-find source of nutrition information is in the refrigerator or cupboard – on the Nutrition Facts label.

2. Explain that the backs of the Food Models are similar to the Nutrition Facts panel on food labels. If necessary, provide instructions on how to read the Nutrition Facts on a food label or the Food Models.

3. Ask a volunteer to come to the front of the room. Display four or five food model cards and have the volunteer rank the foods from highest to lowest in calories or by a particular nutrient – without using the information on the back. (For example, he/she might be asked to rank the following models by calories: frozen yogurt, brownie, and apple pie).

Solicit feedback from the rest of the group on the ranking. Then have the volunteer read the values for the nutrient in question, and determine if the ranking was accurate.

4. Ask for another volunteer. Have this person rank four foods by a particular nutrient, such as fiber, protein, or calcium. Get the rest of the group actively involved in verbally giving feedback. Then have the volunteer read the values for that nutrient and, if necessary, revise the ranking.

5. Once the group seems to understand the ranking process, divide students into groups of two to three. Assign each group a different nutrient. Ask them to look through the food models and food labels and come up with a list of four to five foods high or low in their assigned nutrient. (You may want to give the groups a specific minimum/maximum value for their nutrient.) When students have completed this task, have a representative from each group share their findings.

6. Wrap up the session by emphasizing how easy it is to use labels to compare foods and make informed choices.

Lesson Plan (High School+)

Labels and Math Skills

Source: National Dairy Council

Objective:

This activity will familiarize students with reading food labels in a math setting.

Activity Outcome:

Students will be able to identify/compare nutrients on the food label and explain why they are important.

Materials and Advance Preparation:

� Set of Food Models

� Worksheet for each group of students

� Food Models to include:

Group 1 Chocolate Milkshake, 10% Fruit Juice, Iced Tea (Sugar Sweetened), Whole Milk

Group 2 Vanilla Milkshake, Fat Free Milk, Soft Drink (Regular), 2% Reduced Fat Chocolate Milk

Group 3 Fruit Smoothie, 2% Reduced Fat Milk, Iced Tea (Unsweetened), 1% Lowfat Chocolate Milk

How to Play:

1. Break students up into groups at tables or groups of desks. Give each group of students a group of food models as listed at left.

2. Have students use the labels to add up the following categories: calories, carbohydrates, and protein.

3. Have students take these numbers and perform an “analysis” of which drinks fit into the following categories: Lowest calories, highest calories, lowest carbohydrates, highest carbohydrates, lowest protein and highest protein. Have them express the analysis of each nutrient in terms of % of total calories.

4. Have students identify how each drink fits into a healthy dietary pattern. For example, “We would choose this drink less often because it has the highest fat” or “We would choose this drink when we are playing sports because it has the highest carbohydrates”.

5. Have students test their own nutrition knowledge by discussing why we prioritize certain nutrients for different functions.

Analysis Worksheet

Group Number_______

Calories:

________________________________________________________________________________________________

Carbohydrates:

________________________________________________________________________________________________

Protein:

________________________________________________________________________________________________

Make copies of worksheet and cut out for each group

�

Lesson Plan (High School+)

Moving on Down the Line

Source: National Dairy Council

Objective:

Participants learn a few key principles of eating well. They then go through a “cafeteria” of Food Model foods and select a meal – putting into practice the principles they just learned.

Activity Outcome:

Participants will be able to plan a meal using a few basic nutrition principles.

Materials and Advance Preparation:

� Food Models

� Paper plates or trays – one for each participant

� Optional calculator

What to Do:

1. Layout the food model cards on a long table, in a cafeteria style arrangement.

2. If using paper plates, cut 4-5 slits in each. The slits should be wide enough to hold the tabs from the food models.

How to Play:

1. Begin by discussing a food preparation/selection topic of interest to your audience, using the food models. Examples include:

� Increasing your calcium intake

� How to reduce caloric intake in a meal

� Ways to add flavor to a low-sodium diet

� Techniques to get children to try more fruits and vegetables

2. Point out the “cafeteria” of foods to participants. Explain that each of them will have a chance to go through the cafeteria line and select a meal they might eat.

3. Outline any criteria you would like participants to follow when selecting meals. For example, if calcium was discussed, participants might be instructed to choose a lunch that contains foods from all Five Food Groups and that provides at least 30% of the Daily Value for calcium.

4. Give participants a paper plate or tray and have them go through the cafeteria line.

5. When they’re finished, have participants total up the nutrient they are focusing on. For the calcium example, they might total up the calcium in their meals. Or you could act as “cashier” and check out their food selections using a calculator.

6. Have participants share their choices with the person next to them. Have several share their choices with the entire group. If the participant did not meet the criteria outlined, ask the rest of the group for suggestions on how the meal could be modified.

Variations:

Give participants one of the following challenges before they go through the cafeteria line:

� Plan a portable meal that could be taken on a hike or picnic

� Plan a meal that could be prepared in 30 minutes or less

� Plan a hot weather meal that doesn’t use the oven

� Plan a breakfast that could be prepared in 3 minutes

� Plan a lunch for your child to take to school or for you to take to work

� Plan meal that you could fix for just yourself

� Plan a meal that’s easy to chew

CHEESEBURGER1 sandwich

Access Educational Resources Online

Name of Lesson Plan Age Group

True or False Foods Grade 2-8

Sort Out MyPlate Grade 2-8

Food Group Memory Relay Grade 2-8

Food Fight Tag Grade 4+

Slow Food Movement Grade 4+

The Hungry Snake Grade 5+

Foods of a Feather Grade 6+

Wake Up and Fuel Up Grade School+

MyPlate Snack Tips Grade School+

Label it Nutrition Middle School+

Think Your Drink Middle School+

Website Link

http://bit.ly/FMActivity1

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http://bit.ly/FMActivity4

http://bit.ly/FMActivity5

http://bit.ly/FMActivity6

http://bit.ly/FMActivity7

http://bit.ly/FMActivity8

http://bit.ly/FMActivity9

http://bit.ly/FMActivity10

http://bit.ly/FMActivity11

List of FOOD MODELS

DAIRY Group

CHEESE AMERICAN CHEESE CHEDDAR CHEESE COTTAGE CHEESE Creamed Lowfat, 2% milkfat MOZZARELLA CHEESE MUENSTER CHEESE PARMESAN CHEESE STRING CHEESE SWISS CHEESE

MILK FAT FREE MILK Fat free milk 2% REDUCED FAT MILK (2 models) WHOLE MILK CHOCOLATE MILK 1% LOWFAT CHOCOLATE MILK 2% REDUCED FAT CHOCOLATE MILK 1% LOWFAT STRAWBERRY MILK

MILKSHAKES/ PUDDING/ICE CREAM ICE CREAM Soft serve ICE CREAM Hardened,10% fat Hardened,16% fat MILKSHAKE Chocolate Vanilla PUDDING Ready-to-eat Instant

YOGURT FROZEN YOGURT LOWFAT FRUIT- FLAVORED YOGURT LOWFAT PLAIN YOGURT NONFAT PLAIN GREEK YOGURT DRINKABLE YOGURT SQUEEZABLE YOGURT

PROTEIN Group

BEEF GROUND BEEF HAMBURGER Ground sirloin-round Ground beef ROAST BEEF Separable lean Separable lean and fat STEAK Sirloin T-bone Rib Eye

EGGS FRIED EGG HARD-COOKED EGG SCRAMBLED EGG

LEGUMES BLACK-EYED PEAS Dried, cooked Canned BLACK BEANS Dried, cooked Canned HUMMUS LENTILS NAVY BEANS Dried, cooked Canned REFRIED BEANS Pinto, dried, cooked Refried canned TOFU With calcium sulfate

LUNCHEON MEATS BOLOGNA Beef Turkey HOT DOG Beef hot dog

NUTS/SEEDS ALMONDS PEANUT BUTTER PEANUTS Oil-roasted SUNFLOWER SEEDS Dry-roast Oil-roast WALNUTS

PORK BACON Bacon Canadian bacon HAM 11% fat 5% fat Turkey PORK CHOP Chop broiled Roast roasted ITALIAN SAUSAGE PORK SAUSAGE

POULTRY FRIED CHICKEN Flour coated Batter dipped CHICKEN NUGGETS ROASTED CHICKEN Meat and skin Meat only TURKEY Dark meat Light meat

SEAFOOD FISH STICKS Frozen, oven-heated HALIBUT SALMON Fresh, baked, broiled or microwaved Canned, fish and bones SHRIMP Boiled Breaded and fried TUNA In water In oil

VEGETABLE Group GREEN BEANS Fresh, cooked Frozen, cooked BROCCOLI Fresh, cooked CABBAGE Fresh, cooked BABY CARROTS Fresh, cooked CAULIFLOWER Fresh Fresh, cooked CELERY CORN Frozen, cooked Canned, cream style CORN ON COB Fresh, cooked LETTUCE Iceberg Romaine Looseleaf GREEN PEAS Canned, cooked Frozen, cooked SNOW PEAS Frozen, cooked GREEN PEPPER BAKED POTATO Flesh only Flesh and skin FRENCH-FRIED POTATOES HASHED BROWN POTATOES MASHED POTATOES SWEET POTATO

SPINACH Fresh Fresh, cooked WINTER SQUASH Baked TOMATO Fresh Canned TOMATO JUICE TOSSED SALAD ZUCCHINI Fresh Fresh, cooked

FRUIT Group APPLE DRIED APPLE RINGS APPLESAUCE DRIED APRICOTS AVOCADO Sliced Pureed BANANA BLUEBERRIES CANTALOUPE FRUIT COCKTAIL In juice In heavy syrup GRAPEFRUIT GRAPES KIWIFRUIT LYCHEE MANGO NECTARINE ORANGE ORANGE JUICE Frozen, reconstituted PEACHES, canned In juice In light syrup In heavy syrup PEAR PEARS, canned In juice In light syrup In heavy syrup PINEAPPLE Fresh Canned in heavy syrup RAISINS STAR FRUIT STRAWBERRIES WATERMELON

GRAIN Group

BAGELS/ BISCUITS BAGEL BISCUIT

BREAD PITA BREAD RYE BREAD Rye Pumpernickel WHITE BREAD WHOLE WHEAT BREAD Whole wheat Cracked wheat

CEREAL BRAN FLAKES Bran flakes Raisin bran CORN FLAKES Corn flakes Sugar frosted flakes GRANOLA GRITS OATMEAL Oatmeal Cream of wheat

CRACKERS CHEDDAR CHEESE CRACKERS GRAHAM CRACKERS RYE CRACKERS Rye Whole wheat SALTINE CRACKERS SNACK CRACKERS

This list includes all the foods contained in a set of Food Models. Foods whose nutrient values appear on the back of the model are listed below the appropriate Food Model.

MUFFINS ENGLISH MUFFIN MUFFIN

PANCAKES PANCAKE Plain 4” Buckwheat 4”

PASTA EGG NOODLES PASTA Plain Vegetable SOBA NOODLES

RICE RICE White, long-grain Brown, long-grain Wild BROWN RICE COUSCOUS POLENTA

ROLLS DINNER ROLL WHOLE WHEAT DINNER ROLL HOT DOG BUN HAMBURGER BUN

TORTILLAS TORTILLA Corn Flour TACO SHELL

WAFFLES WHOLE WHEAT WAFFLE Homemade Frozen

COMBINATION Foods

CHINESE CHOP SUEY/CHOW MEIN Beef and pork Chicken CHICKEN STIR FRY VEGETABLE FRIED RICE

THAI VEGETABLE SPRING ROLL

JAPANESE NORI MAKI

ITALIAN LASAGNA Without meat With meat PIZZA Cheese Cheese and Pepperoni Cheese. meat and vegetables SPAGHETTI WITH MEAT BALLS Homemade Canned

MEXICAN BURRITO Bean Beef CHILI ENCHILADA TACO

OTHER COMBINATION FOODS BAKED BEANS With pork Vegetarian BEEF AND VEGETABLE STEW CHEF’S SALAD CHICKEN POT PIE Frozen, baked FRUIT SMOOTHIE MACARONI AND CHEESE From box, cooked CHEESE OMELET TUNA SALAD

SANDWICHES CHEESEBURGER Regular Large CHICKEN CAESAR WRAP FISH SANDWICH Without cheese With cheese PEANUT BUTTER AND JELLY SANDWICH ROAST BEEF SANDWICH SUBMARINE SANDWICH TURKEY SANDWICH

SOUP CHICKEN NOODLE SOUP Canned Dehydrated CLAM CHOWDER With whole milk With water CREAM OF TOMATO SOUP With whole milk With water

‘‘OTHERS’’ Category

CHIPS AND RELATED PRODUCTS POPCORN Buttered Oil-popped Air-popped POTATO CHIPS PRETZELS TORTILLA CHIPS Tortilla Corn

CONDIMENTS KETCHUP MUSTARD PICKLE Dill

FATS AND OILS BEEF GRAVY Gravy, beef, canned BUTTER CREAM CHEESE LIGHT RANCH DRESSING ITALIAN DRESSING MAYONNAISE SOUR CREAM

OTHER BEVERAGES ICED TEA Sugar sweetened Unsweetened SOFT DRINK Regular Low calorie

SWEETS ANGEL FOOD CAKE BROWNIE CHOCOLATE CAKE CHOCOLATE CANDY BAR Dark chocolate CHOCOLATE CHIP COOKIES Homemade Commercial DOUGHNUT Cake-type, plain Yeast, glazed GELATIN GRANOLA BAR JELLY MAPLE SYRUP PIE Apple Pecan SUGAR SWEET ROLL Fruit Cinnamon 10% JUICE DRINK

AM ER IC AN C HE ES E

2 ou

nc es

M U E N S T E R C H E E S E

1 1 ⁄2

o u

n ce

MOZZARELLA CHEESE 1 1⁄2 ounces

CHEDDAR CHEESE

1 1⁄2 ounces

COT TAG

E CH EES

1 ⁄2 cu p

CARD 1

A m e ric a n C h e e s e

S e rv in g S iz e 2 o z (5 6 g )

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1 0

% D a ily V a lu e *

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0 g

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T ra

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†

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*The % D

aily Value (D V) tells you how

m uch

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to a daily diet. 2,000 calories a day is used

for general nutrition advice.

**S ee m

anufacturer’s label.

† N ot a significant source of nutrient.

These nutrition fact labels and their serving

sizes m ay look different than the FD

A labels

on products in stores.

Mo zza

rell a C

hee se

Ser ving

Siz e 1.

5 o z (4

3g)

Am oun

t Pe r Se

rvin g

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% D aily

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Fat

�

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260 mg

11%

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arb ohy

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uga rs 0

Add

ed Sug

ars 0g

Pro tein

10g

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25 %

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g†

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Cottage CheeseServing SizeAmount Per Serving Calories

Total Fat Saturated Fat

Trans Fat Cholesterol SodiumTotal Carbohydrate

Dietary Fiber Total Sugars Added Sugars

ProteinVitamin DCalciumIron Potassium

Creamed Large Curd 1/2 cup (105g)

100% Daily Value* 4.5g 6%

2g 9% �

20mg 6% 380mg 17%

4g 1% 0g 0%

0g 0% 12g

0.1mcg †90mg 6% 0.1mg †

110mg 2%

2% Lowfat 1/2 cup (113g)

90% Daily Value* 2.5g 3%

1.5g 7% 0g

15mg 5% 350mg 15%

5g 2% 0g 0%

0g 0% 12g

0mcg † 130mg 10%

0.2mg † 140mg 4%

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes

to a daily diet. 2,000 calories a day is used for general nutrition advice.

� Data not available for nutrient.

† Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may look different than the FDA

labels on products in stores.

C he dd ar C he es e

Se rv in g Si ze 1 .5 o z (4 3g )

Am ou nt P er S er vi ng

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ur at

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PA R M ESA

N CH

EESE

1 tablespoon

S W IS S C H E E S E

1 1⁄2

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FAT FREE MIL K

1 cup

2 % R E D U C E D F A T

C H O C O LA T E M

IL K

1 c

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S T R IN G C H E E S E

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CARD 2

P ar m es an C he es e

S er vi ng S iz e 1 T bs p (5 g)

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�

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S e rv in g S iz e 1 .5 o z ( 4 3 g )

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C a lo ri e s 1 7 0

% D a il y V a lu e *

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1 3 g

1 7

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3 9

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†

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†

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V ) te

ll s y

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d a y i s u

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f o

g e n e ra

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it io

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l a b

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2 % R e d u c e d F a t

C h o c o la te M ilk

S e rv in g S iz e 1 c u p (2 5 0 g )

A m o u n t P e r S e rv in g

C a lo rie s 1

9 0

% D a ily V a lu e *

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6 %

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0 m

g 7

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g 7

T o ta l C a rb o h y d ra te

3 0 g

11 %

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ta ry

F ib

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g 6

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ta l S

u g

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2 4 g

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d e d

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a rs

1 2 g

2 3

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3 m

c g

1 5

C a lc iu m

2 7 0 m

g 2

0 %

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0 .6

m g

4 %

P o ta s s iu m

4 2 0 m

g 8

*T h e %

D a ily

V a lu

e (D

V ) te

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Fat Free MilkServing Size 1 cup (245g) Amount Per Serving Calories 80

% Daily Value*Total Fat 0g 0%Saturated Fat 0g 1%Trans Fat �Cholesterol Less than 5mg 2%Sodium 105mg 4%Total Carbohydrate 12g 4%Dietary Fiber 0g 0%Total Sugars 12g Added Sugars 0g 0%Protein 8g Vitamin D 2.9mcg 15%Calcium 300mg 25%Iron 0.1mg†

Potassium 380mg 8% *The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.� Data not available for nutrient.†Not a significant source of nutrient.These nutrition fact labels and their serving

sizes may look different than the FDA labels on products in stores.

2% REDUCED FAT MILK

1 cup

WHOLE CHOCOLATE MILK

1 cup

ICE CREAM

2⁄3 cup

MILKSHAKE 8 fluid ounces

CARD 3

2% Reduced Fat Milk Serving Size 1 cup (244g)

Amount Per Serving

Calories 120 % Daily Value*

Total Fat 5g 6%

Saturated Fat 3g 15%

Trans Fat 0g

Cholesterol 20mg 7%

Sodium 115mg 5%

Total Carbohydrate 12g 4%

Dietary Fiber 0g 0%

Total Sugars 12g

Added Sugars 0g 0%

Protein 8g

Vitamin D 2.9mcg 15%

Calcium 290mg 25%

Iron 0.1mg†

Potassium 340mg 8%

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

†Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may look different than the FDA labels on products in stores.

Whole Chocolate Milk Serving Size 1 cup (250g)

Amount Per Serving

Calories 210 % Daily Value*

Total Fat 8g 11%

Saturated Fat 5g 26%

Trans Fat �

Cholesterol 30mg 10%

Sodium 150mg 7%

Total Carbohydrate 26g 9%

Dietary Fiber 2g 7%

Total Sugars 24g

Added Sugars 12g 23%

Protein 8g

Vitamin D 3.2mcg 15%

Calcium 280mg 20%

Iron 0.6mg 4%

Potassium 420mg 8%

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

� Data not available for nutrient.

These nutrition fact labels and their serving sizes may look different than the FDA labels on products in stores.

Milkshake Serving Size

Amount Per Serving

Calories

Total Fat

Saturated Fat

Trans Fat

Cholesterol

Sodium

Total Carbohydrate

Dietary Fiber

Total Sugars

Added Sugars

Protein

Vitamin D

Calcium

Iron

Potassium

Chocolate 8 oz (227g)

270 % Daily Value*

6g8%

4g19% �

25mg8%

260mg11%

48g17%

Less than 1g3%

47g

2.4mcg10%

300mg25%

0.7mg4%

510mg10%

Vanilla 8 oz (227g)

260 % Daily Value*

7g9%

4g21% �

25mg8%

220mg9%

40g15%

0g0%

40g

2.4mcg10%

330mg25%

0.2mg†

420mg8%

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

�Data not available for nutrient.

**See manufacturer’s label.

†Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may look different than the FDA labels on products in stores.

H ar de ne d, 1 0% F at

2/ 3 cu p (8 8g )

18 0

% D ai ly V al ue *

10 g

12 %

30 %

�

40 m

13 %

70 m

21 g

Le ss

th an

1 g

19 g

0. 1m

cg †

11 0m

0. 1m

g †

17 0m

H ar de ne d, 1 6% F at

2/ 3 cu p (1 43 g)

35 0

% D ai ly V al ue *

23 g

30 %

15 g

74 %

�

13 0m

44 %

85 m

32 g

12 %

29 g

0. 4m

17 0m

15 %

0. 5m

g †

22 0m

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% D

ai ly V

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(D V)

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io n

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� D at

a no

t a va

ila bl

e fo

r n ut

rie nt

** S ee

m an

uf ac

tu re

r’s la

be l.

† N ot

a s ig

ni fic

an t s

ou rc

e of

n ut

rie nt

Th es

e nu

tr iti on

fa ct

la be

ls a

nd th

ei r s

er vi ng

s iz es

m ay

lo ok

d iff

er en

t t ha

n th

e FD

A la

be ls o

n pr

od uc

in s to

re s.

Va ni lla Ic e C re am

Se rv in g Si ze

Am ou nt P er S er vi ng

C al or ie s

To ta l F at

S at

ur at

ed F

Tr an

s Fa

C ho le st er ol

So di um

To ta l C ar bo hy dr at e

D ie ta

ry F

ib er

To ta

l S ug

ar s

dd ed

S ug

ar s

Pr ot ei n

Vi ta m in D

C al ci um

Ir on

Po ta ss iu m

LOWFA T FRUI

T-

FLAVO RED YO

GURT

8 ounc e conta

iner

PUDDING

1 ⁄2cup

FR O ZE N Y O GU RT

2 ⁄3 cu

WHOLE MILK 1 cup

CARD 4

Vanilla Frozen Yogurt

Serving Size 2/3 cup (96g)

A m ount P

er Serving

C alories

150

% D aily Value*

Total Fat 5g

7 %

S aturated

F at 3.5g

16 %

Trans F at �

C holesterol 0m

g 0

Sodium 85m

g 4

Total C arbohydrate

23g 8

D ietary F

ib er 0g

0 %

To tal S

ug ars 23g

A d d ed

S ug

ars **

P rotein

Vitam in D

0.1m cg †

C alcium

140m g 10

Iron 0.3m

g †

P otassium

200m g 4

*T he %

D aily Value (D

V ) tells yo

u ho w

m uch a nutrient in a serving

o f fo

o d co

ntrib utes to

a d aily d

iet. 2,000 calo ries a d

ay is used fo

g eneral nutritio

n ad vice.

� D ata no

t availab le fo

r nutrient.

**S ee m

anufacturer’s lab el.

† N o t a sig

nificant so urce o

f nutrient.

T hese nutritio

n fact lab els and

their serving sizes m

lo o k d

ifferent than the F D A lab

els o n p

ro d ucts in sto

res.

Whole Milk Serving Size

1 cup (244g )

Amount Per Serving

Calories 150

% Daily Valu e*

Total Fat 8g

10%

Saturated F at 4.5g

23%

Trans Fat 0g

Cholesterol 25mg

Sodium 105m g

Total Carboh ydrate 12g

Dietary Fibe r 0g

Total Sugar s 12g

Added S ugars 0g

Protein 8g

Vitamin D 3.2 mcg

15%

Calcium 280 mg

20%

Iron 0.1mg †

Potassium 3 20mg

*The % Dai ly Value (DV

) tells you h ow much a

nutrient

in a serving of food con

tributes to a daily diet. 2

,000

calories a d ay is used f

or general n utrition adv

ice.

†Not a signif icant source

of nutrient.

These nutrit ion fact labe

ls and their serving size

may look di fferent than

the FDA lab els on prod

ucts

in stores.

Cho cola

te P udd

ing

Ser ving

Siz e Am

oun t Pe

r Se rvin

g Cal

orie s

Tot al F

at Sat

ura ted

Fa t

Tra ns

Fat Cho lest

ero l

Sod ium

Tot al C

arb ohy

dra te

Die tary

Fib er Tot

al S uga

rs Ad

ded Su

gar s

Pro tein

Vita min

D Cal ciu m Iro

n Pot

ass ium

Rea dy t

o E at

1 c ont

ain er (

4 o z)

150 % Da ily V

alu e*

6 %

1.5 g

7 %

�

0m g

0 %

160 mg

7% 25g

0 %

19g

0m cg†

60m g

4% 1.4

200 mg

Inst ant 1

/2 c up

(142 g)

150 % Da ily V

alu e*

2.5 g

4 %

1.5 g

8 %

�

10m g

3% 400

18%

27g

10% Les

s th an

1g 2%

�

1.1m cg

6% 150

10%

0.6 mg

4 %

240 mg

*Th e %

Da ily V

alu e (D

V) t ells

yo u h

ow mu

ch a n

utri ent

in a s

erv ing

of foo

d c ont

ribu tes

to a da

ily d iet.

2,0 00

cal orie

s a da

y is us

ed for

gen era

l nu triti

on adv

ice .

� Dat

a n ot a

vail abl

e fo r nu

trie nt.

**S ee

ma nuf

act ure

r’s lab

el.

† No

t a sig

nifi can

t so urc

e o f nu

trie nt.

The se

nut ritio

n fa ct l

abe ls a

nd the

ir s erv

ing siz

es ma

y lo ok

diff ere

nt t han

the FD

lab els

on pro

duc ts i

n s tore

8 oz (227g)

240 % Daily Value*3g

4%2g 10%0g

15mg 5%130mg 6%42g

15%0g 0%7g

**11g 0.1mcg† 350mg 25%0.2mg†

440mg 10%

6 oz (170g)

180 % Daily Value*2.5g

3%1.5g 8%

�10mg 3%100mg 4%32g

11%0g 0%5g

**8g 0.1mcg† 260mg 20%0.1mg†

330mg 8%

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a

daily diet. 2,000 calories a day is used for general nutrition advice.

� Data not available for nutrient. **See manufacturer’s label. †Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may look different than the FDA labels on

products in stores.

Lowfat Fruit-Flavored Yogurt Serving Size Amount Per ServingCalories

Total Fat Saturated FatTrans FatCholesterolSodium

Total CarbohydrateDietary FiberTotal Sugars Added SugarsProtein

Vitamin D Calcium Iron Potassium

ICE CREAM

SOFT SERVE

2⁄3 cup

LO WF

PL AIN

YO GU

8 o un

ce co

nta ine

N O N F A T P LA IN

G R E E K Y O G U R T

8 o

u n

ce co

n tain

e r

2% REDUCED FAT MILK

1 cup

CARD 5

2% Reduced Fat Milk Serving Size 1 cup (244g)

Amount Per Serving

Calories 120 % Daily Value*

Total Fat 5g 6%

Saturated Fat 3g 15%

Trans Fat 0g

Cholesterol 20mg 7%

Sodium 115mg 5%

Total Carbohydrate 12g 4%

Dietary Fiber 0g 0%

Total Sugars 12g

Added Sugars 0g 0%

Protein 8g

Vitamin D 2.9mcg 15%

Calcium 290mg 25%

Iron 0.1mg†

Potassium 340mg 8%

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

†Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may look different than the FDA labels on products in stores.

Ch oc ol at e So ft Se rv e

Ic e Cr ea m

Se rv in g Si ze 2 /3 c up (1 15 g)

Am ou nt P er S er vi ng

Ca lo rie s 25 0

% D ai ly V al ue *

To ta l F at

15 g

Sa tu

ra te

d Fa

t 9 g

Tr an

s Fa

�

Ch ol es te ro l 1

05 m

3 5%

So di um 7

0m g

3 %

To ta l C ar bo hy dr at e

25 g

9 %

D ie

ta ry

F ib

er L

es s

th an

1 g

3 %

To ta

l S ug

ar s

24 g

dd ed

S ug

ar s

Pr ot ei n

Vi ta m in D

0. 8m

Ca lc iu m

15 0m

1 0%

Iro n

0. 2m

g †

Po ta ss iu m 2

00 m

*T he

% D

ai ly V

al ue

(D V)

te lls

y ou

h ow

m uc

h a

nu tri

en t i

n a

se rv

in g

of fo

od c

on tri

bu te

s to

a d

ai ly d

ie t.

2, 00

0 ca

lo rie

s a

da y

is u

se d

fo r

ge ne

ra l n

ut rit

io n

ad vi ce

� D at

a no

t a va

ila bl

e fo

r n ut

rie nt

** Se

e m

an uf

ac tu

re r’s

la be

† N ot

a s

ig ni

fic an

t s ou

rc e

of n

ut rie

nt .

Th es

e nu

tri tio

n fa

ct la

be ls a

nd th

ei r s

er vi ng

s iz es

m ay

lo ok

d iff

er en

t t ha

n th

e FD

A la

be ls o

n pr

od uc

ts in

s to

re s.

8 oz (227g)

140

% Daily Value*

3.5g

2.5g

11% �

15mg

160mg

16g

12g

0mcg †

420mg 30%

0.2mg †

530mg 10%

6 oz (170g)

110

% Daily Value*

2.5g

1.5g

9% �

10mg

120mg

12g

0mcg †

310mg 25%

0.1mg †

400mg

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a

daily diet. 2,000 calories a day is used for general nutrition advice.

�Data not available for nutrient.

†Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may look different than the

FDA labels on products in stores.

Lowfat Plain

Yogurt

Serving Size

Amount Per Serving

Calories

Total Fat

Saturated Fat

Trans Fat

Cholesterol

Sodium

Total Carbohydrate

Dietary Fiber

Total Sugars

Added Sugars

Protein

Vitamin D

Calcium

Iron

Potassium

8 o z ( 2 2 7 g )

1 3 0

% D a il y V a lu e *

1 g

1 %

0 g

1 %

0 g

1 0 m

g 4

% 8 0 m

g 4

% 8 g

3 %

0 g

0 %

7 g

0 g

0 %

2 3 g

0 m

c g

† 2 5 0 m

g 2 0

% 0 .2

m g

† 3 2 0 m

g 6

6 o z ( 1 7 0 g )

1 0 0

% D a il y V a lu e *

0 .5

g 1

% 0 g

1 %

0 g

1 0 m

g 3

% 6 0 m

g 3

% 6 g

2 %

0 g

0 %

6 g

0 g

0 %

1 7 g

0 m

c g

† 1 9 0 m

g 1 5

% 0 .1

m g

† 2 4 0 m

g 6

*T h e %

D a ily

V a lu

e ( D

V ) te

lls y

o u h

o w

m u c h a

n u tr

ie n t

in a

s e rv

in g o

f fo

o d

c o n tr

ib u te

s t

o a

d a ily

d ie

t. 2

,0 0 0 c

a lo

ri e s a

d a y i s u

s e d

f o r

g e n e ra

l n u tr

it io

n a

d v ic

e .

† N

o t

a s

ig n if ic

a n t

s o u rc

e o

f n u tr

ie n t.

T h e s e n

u tr

it io

n f a c t

la b

e ls

a n d

t h e ir s

e rv

in g s

iz e s m

a y l o o k d

if fe

re n t

th a n t

h e

F D

A l a b

e ls

o n p

ro d

u c ts

i n s

to re

s .

N o n fa t P la in

G re e k Y o g u rt

S e rv in g S iz e

A m o u n t P e r S e rv in g

C a lo ri e s

T o ta l F a t

S a tu

ra te

d F

a t

T ra

n s F

a t

C h o le s te ro l

S o d iu m

T o ta l C a rb o h y d ra te

D ie

ta ry

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e r

T o ta

l S

u g a rs

d d

e d

S u g a rs

P ro te in

V it a m in D

C a lc iu m

Ir o n

P o ta s s iu m

1% LOWFAT STRAWBERRY MILK

1 cup

1% LOWFAT CHOCOLATE MILK

1 cup F R U IT -F LA V O R E D

S Q U E E Z A B LE Y O G U R T

1 p

o u

FRUIT-FLAVORED DRINKABLE YOGURT

3 ounce container

CARD 6

1% Lowfat Chocolate Milk Serving Size 1 cup (250g)

Amount Per Serving

Calories 160 % Daily Value*

Total Fat 2.5g 3%

Saturated Fat 1.5g 7%

Trans Fat 0g

Cholesterol 10mg 4%

Sodium 160mg 7%

Total Carbohydrate 25g 9%

Dietary Fiber 0g 1%

Total Sugars 25g

Added Sugars 12g 24%

Protein 9g

Vitamin D 2.8mcg 15%

Calcium 320mg 25%

Iron 0.6mg 4%

Potassium 430mg 10%

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

These nutrition fact labels and their serving sizes may look different than the FDA labels on products in stores.

1% Lowfat Strawberry Milk Serving Size 1 cup (250g)

Amount Per Serving

Calories 150 % Daily Value*

Total Fat 2.5g 3%

Saturated Fat 1.5g 8%

Trans Fat 0g

Cholesterol 15mg 5%

Sodium 160mg 7%

Total Carbohydrate 24g 9%

Dietary Fiber 0g 0%

Total Sugars 23g

Added Sugars **

Protein 8g

Vitamin D 2.5mcg 10%

Calcium 300mg 25%

Iron 0mg†

Potassium �

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

**See manufacturer’s label. †Not a significant source of nutrient. � Data not available for nutrient.

These nutrition fact labels and their serving sizes may look different than the FDA labels on products in stores.

Fruit-Flavored Drinkable Yogurt Serving Size 1 bottle (3 oz)

Amount Per Serving

Calories 60 % Daily Value*

Total Fat 0.5g 1%

Saturated Fat 0g 0%

Trans Fat 0g

Cholesterol Less than 5mg 2%

Sodium 40mg 2%

Total Carbohydrate 11g 4%

Dietary Fiber �

Total Sugars 10g

Added Sugars **

Protein 2g

Vitamin D 1mcg 6%

Calcium 100mg 8%

Iron �

Potassium 105mg 2%

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

� Data not available for nutrient.

**See manufacturer’s label.

These nutrition fact labels and their serving sizes may look different than the FDA labels on products in stores.

F ru it-F

la v o re d

S q u e e z a b le Y o g u rt

S e rv in g S iz e 1 p o u c h (1 1 3 g )

A m o u n t P e r S e rv in g

C a lo rie s 9

0 % D a ily V a lu e *

T o ta l F a t

1 .5

g 2

S a tu

ra te

d F

a t 1

g 5

T ra

n s F

a t 0

C h o le s te ro l L

e s s th

a n

5 m

g 2

S o d iu m 6

5 m

g 3

T o ta l C a rb o h y d ra te

1 6

g 6

D ie

ta ry

F ib

e r �

T o

ta l S

u g

a rs

1 4

A d

d e d

S u

g a rs

P ro te in 4

V ita m in D

1 m

c g

6 %

C a lc iu m

1 5 0 m

g 1

0 %

Iro n

�

P o ta s s iu m

1 9 0

m g

4 %

*T h e %

D a ily

V a lu

e (D

V ) te

lls y

o u

h o

w m

u c h

a n

u trie

n t in

s e rv

in g

o f fo

o d

c o

n trib

u te

s to

a d

a ily

d ie

t. 2 ,0

0 0 c

a lo

rie s

a d

a y is

u s e d

fo r g

e n e ra

l n u

tritio n

a d

v ic

e .

� D

a ta

n o

t a v a ila

b le

fo r n

u trie

n t.

**S e e m

a n u fa

c tu

re r’s

la b

e l.

T h

e s e n

u tritio

n fa

c t la

b e ls

a n

d th

e ir s

e rv

in g

s iz

e s m

a y lo

o k

d iffe

re n

t th a n th

e F

D A

la b

e ls

o n

p ro

d u

c ts

in s

to re

s .

F R IE D E G G

1 e g g

RO AS T BE EF

3 ou nc es

STEAK 3 ounces

GRO UND

BE EF

HAM BUR

GER

3 ou nce

CARD 7

F rie d E g g

S e rv in g S iz e 1 e g g (4 6 g )

A m o u n t P e r S e rv in g

C a lo rie s 9

% D a ily V a lu e *

T o ta l F a t

7 g

9 %

S a tu

ra te

d F

a t 2

g 1

0 %

T ra

n s F

a t 0

C h o le s te ro l 1

8 5 m

g 6

1 %

S o d iu m 9

5 m

g 4

T o ta l C a rb o h y d ra te

0 g

0 %

D ie

ta ry

F ib

e r 0

g 0

T o

ta l S

u g

a rs

0 g

A d

d e d

S u g

a rs

0 g

0 %

P ro te in 6

V ita m in D

1 m

c g

6 %

C a lc iu m

3 0 m

g 2

Iro n

0 .9

m g

4 %

P o ta s s iu m

7 0 m

g †

*T h e %

D a ily

V a lu

e (D

V ) te

lls y

o u h

o w

m u c h a

n u trie

n t

in a

s e rv

in g

o f fo

o d

c o

n trib

u te

s to

a d

a ily

d ie

t. 2 ,0

0 0

c a lo

rie s a

d a y is

u s e d

fo r g

e n e ra

l n u tritio

n a

d v ic

e .

† N

o t a

s ig

n ific

a n t s

o u rc

e o

f n u trie

n t.

T h e s e n

u tritio

n fa

c t la

b e ls

a n d

th e ir s

e rv

in g

s iz

e s

m a y lo

o k d

iffe re

n t th

a n th

e F

D A

la b

e ls

o n p

ro d

u c ts

in s

to re

s .

*T he

% D

ail y V

alu e (

DV ) te

lls yo

u h ow

m uc

h a nu

tri en

in a s

er vin

g o f f

oo d

co nt

rib ut

es to

a da

ily d

iet . 2

,00 0

ca lor

ies a

da y i

s u se

d fo

r g en

er al

nu tri

tio n a

dv ice

† No t a

si gn

ific an

t s ou

rce of

nu tri

en t.

Th es

e n ut

rit ion

fa ct

lab els

an d

th eir

se rvi

ng si

ze s m

loo k d

iffe ren

t t ha

n t he

FD A

lab els

on p

ro du

cts in

st or

es .

Roast Beef Serving Size

Amount Per Serving

Calories

Total Fat Saturated Fat

Trans Fat

Cholesterol Sodium Total Carbohydrate

Dietary Fiber

Total Sugars

Added Sugars

Protein

Vitamin D Calcium Iron Potassium

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

†Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may look different than the FDA labels on products in stores.

Lean Only 3 oz (85g)

160 % Daily Value*

7g 9% 3g 15% 0g

70mg 24% 70mg 3% 0g 0% 0g 0% 0g

0g 0% 23g

0.1mcg†

20mg†

2.1mg 10% 290mg 6%

Lean and Fat 3 oz (85g)

200 % Daily Value*

13g 17% 5g 27% 1g

70mg 24% 65mg 3% 0g 0% 0g 0% 0g

0g 0% 21g

0.1mcg†

20mg†

1.9mg 10% 260mg 6%

S te ak

S er vi ng S iz e

A m ou nt P er S er vi ng

C al or ie s

To ta l F at

S a tu

ra te

d F

a t

Tr a n s

F a t

C ho le st er ol

S od iu m

To ta l C ar bo hy dr at e

D ie

ta ry

F ib

e r

To ta

l S u g a rs

d d e d S

u g a rs

P ro te in

Vi ta m in D

C al ci um

Ir on

P ot as si um

S ir lo in

3 o z (8 5 g)

18 0

% D ai ly V al ue *

8 g

11 %

3 g

16 %

0 g

7 5 m

2 5 %

5 0 m

2 %

0 g

0 %

0 g 0

0 g

0 %

2 5 g

0 .2

m c g

† 2 0 m

g †

1. 6 m

8 %

31 0 m

6 %

T- B on e

3 o z (8 5 g)

13 0

% D ai ly V al ue *

6 g

7 %

2 g

11 %

0 g

5 0 m

17 %

3 5 m

2 %

0 g

0 %

0 g 0

0 g

0 %

19 g

0 .1

m c g

† 2 0 m

g †

1. 4 m

8 %

2 3 0 m

4 %

R ib ey e

3 o z (8 5 g)

18 0

% D ai ly V al ue *

10 g

13 %

4 g

2 0 %

0 g

7 0 m

2 3 %

5 0 m

2 %

0 g

0 %

0 g 0

0 g

0 %

2 3 g

0 .1

m c g

† 10

m g

† 2 .3

m g

15 %

2 4 0 m

6 %

Ground Beef Hamburger Serving Size

Amount Per Serving

Calories

Total Fat Saturated Fat

Trans Fat

Cholesterol Sodium Total Carbohydrate

Dietary Fiber

Total Sugars

Added Sugars

Protein

Vitamin D Calcium Iron Potassium

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

� Data not available for nutrient. †Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may look different than the FDA labels on products in stores.

Ground Sirloin 3 oz (84g)

150 % Daily Value*

8g 11% 3.5g 17% 0g

55mg 19% 55mg 2% 0g 0% 0g 0% 0g

0g 0% 17g

�

0mg†

1.5mg 8% �

Ground Beef 3 oz (85g)

200 % Daily Value*

12g 16% 5g 24% 0g

70mg 24% 70mg 3% Less than 1g 0% 0g 0% 0g

0g 0% 21g

0.2mcg†

20mg†

2.3mg 15% 300mg 6%

H A R D -C O O K E D

E G G

1 eg g

B LA C K -E Y E D P E A S

1⁄2 cu p

H A LI B U T

3 o u n ce s

SCRAMBLED EGG 1 egg

P E A N U T S

1 o u n ce

CARD 8

Scram bled E

Servin g Size

1 egg (61g)

Amoun t Per S

erving

Calori es

9 0

% Dail y Value

Total F at 7g

Satura ted Fa

t 2g

10%

Trans Fat 0g

Choles terol 1

70mg

56%

Sodium 90mg

Total C arbohy

drate L ess th

an 1g 0%

Dietar y Fibe

r 0g

Total S ugars

Less t han 1g

Add ed Su

gars 0 g

Protei n 6g

Vitami n D 1.1

mcg

Calciu m 40m

Iron 0. 8mg

Potass ium 80

*The % Daily

Value (DV) te

lls you how m

uch

a nutr ient in

a serv ing of

food c ontrib

utes

to a d aily di

et. 2,0 00 cal

ories a day is

used

for ge neral n

utritio n advi

ce.

These nutrit

ion fac t label

s and their s

erving

sizes may lo

ok diff erent

than t he FD

A labe ls

on pro ducts

in stor es.

Halibut Serving Size 3 oz (85g)

Amount Per Serving

Calories 80

% Daily Value*

Total Fat1g 1%

Saturated Fat Less than 1g 1%

Trans Fat 0g

Cholesterol 40mg 14%

Sodium 60mg 3%

Total Carbohydrate0g 0%

Dietary Fiber 0g 0%

Total Sugars 0g

Added Sugars 0g 0%

Protein16g

Vitamin D4mcg 20%

Calcium10mg †

Iron0.1mg †

Potassium 370mg 8%

*The % Daily Value (DV) tells you how much a nutrient in a

serving of food contributes to a daily diet. 2,000 calories

a day is used for general nutrition advice.

†Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may look

different than the FDA labels on products in stores.

H ar d-

C oo

ke d Eg

Se rv in g Si ze

1 e gg

(5 0g

)

Am ou

nt P er

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lls y

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on fa

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†

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D a ily

V a lu

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a lu

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ll s y

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e ls

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P e a s

S e rv in g S iz e

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1 /2 c u p ( 1 3 0 g ) 1 0 0

% D a il y V a lu e *

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h a n 1

g 1

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0 %

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g 0

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�

8 0 m

g 6

5 .4

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g 1 5

TOFU 1 ⁄2cup

BOLOGNA 1 ounce

N A V Y B E A N S

1⁄2cu p

REFRIE D BEAN

S 1⁄2 cup

CARD 9

Tofu With Calcium Sulfate Serving Size 1/2 cup (126g)

Amount Per Serving

Calories 180 % Daily Value*

Total Fat11g 14% Saturated Fat 1.5g 8% Trans Fat 0g

Cholesterol 0mg 0% Sodium 20mg 1% Total Carbohydrate4g 1%

Dietary Fiber 3g 10% Total Sugars �

Added Sugars ** Protein22g

Vitamin D0mcg†

Calcium860mg 70% Iron3.4mg 20% Potassium 300mg 6%

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

�Data not available for nutrient.

**See manufacturer’s label. †Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may look different than the FDA labels on products in stores.

*T he

% D

ai ly V

al ue

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te lls

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fic an

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nt .

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n fa

ct la

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nd th

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m ay

lo ok

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er en

th an

th e

FD A

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ls o

n pr

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ts in

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re s.

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�

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th an

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Bol ogn

Ser ving

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Am oun

t Pe r Se

rvin g

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ted Fa

Tra ns

Fat

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ero l

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arb ohy

dra te

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uga rs

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Iron

Pot ass

ium

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1 o z (2

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% D aily

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280 mg

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an 1g

0.2 mc

g†

10m g†

0.4 mg

100 mg

Tur key

1 o z (2

8g)

% D aily

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4.5 g

20m g

300 mg

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an 1g

0.2 mc

g†

30m g

0.8 mg

40m g†

*Th e %

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alu e (D

V) t ells

yo u h

ow mu

ch a n

utri ent

in a s

erv ing

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ont ribu

tes to

a d aily

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,00 0 c

alo ries

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is u sed

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ner al

nut ritio

n a dvi

ce.

† No t a

sig nifi

can t so

urc e o

f nu trie

nt.

The se

nut ritio

n fa ct l

abe ls a

nd the

ir s erv

ing siz

ma y lo

ok diff

ere nt t

han the

FD A la

bel s o

n p rod

uct s

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*Th e %

Da ily V

alu e (D

V) t ells

yo u h

ow mu

ch a n

utri ent

in a

ser vin

g o f fo

od con

trib ute

s to a d

aily die

t. 2 ,00

0 c alo

ries

a d ay

is u sed

for ge

ner al n

utri tion

ad vice

� Dat

a n ot a

vail abl

e fo r nu

trie nt.

**S ee

ma nuf

act ure

r’s lab

el.

† No

t a sig

nifi can

t so urc

e o f nu

trie nt.

The se

nut ritio

n fa ct l

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nd the

ir s erv

ing siz

es ma

y lo ok

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nt t han

the FD

A la bel

s o n p

rod uct

s in sto

res .

Ref ried

Bea ns Servin g S

ize A mo

unt Pe

r Se rvin

g Cal

orie s T

ota l Fa

t S atu

rate d F

at Tra

ns Fat Cho

lest ero

l Sod

ium Tot

al C arb

ohy dra

te Die

tary Fib

er Tot al S

uga rs

Add ed

Sug ars

Pro tein

Vita min

D Cal ciu m Iro

n Pot

ass ium

Coo ked 1

cu p (1

30g )

130 % Da ily V

alu e*

1.5 g

2% 0g

0% 0g

0m g

0% 460

mg 20% 23g 8%

% 1g

� 50m

g 4%

2m g

10% 502 mg

10%

Can ned 1

/2 c up

(119 g)

110 % Da ily V

alu e*

2.5 g

3% 1g

4% 0g

0m g

0% 440

19% 16g

6% 4g

16% Les

s th an

0m cg†

40m g

2% 1.7

10% 380

SU NF

LO WE

R S EE DS

1 o un ce

HOT DOG 1 hot dog

P E A N U T B U T T E R

2 t ab le sp o o n s

BACON3 slices

CARD 10 Beef Hot Dog Serving Size 1 hot dog (48g)

Amount Per Serving

Calories160 % Daily Value*

Total Fat14g18%

Saturated Fat 6g28%

Trans Fat 0g

Cholesterol 30mg9%

Sodium 410mg9%

Total Carbohydrate1g0%

Dietary Fiber 0g0%

Total Sugars Less than 1g

Added Sugars 0g 0%

Protein6g

Vitamin D0.5mcg2%

Calcium10mg†

Iron0.6mg4%

Potassium 120mg2%

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

†Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may look different than the FDA labels on products in stores.

P e a n u t B u tte r

S e rv in g S iz e 2 T b s p (3 2 g )

A m o u n t P e r S e rv in g

C a lo rie s

1 9 0

% D a ily V a lu e *

T o ta l F a t

1 6 g

2 1

S a tu

ra te

d F

a t 3

.5 g

1 7

T ra

n s F

a t 0

C h o le s te ro l 0

m g

0 %

S o d iu m 1

3 5 m

6 %

T o ta l C a rb o h y d ra te

7 g

3 %

D ie

ta ry

F ib

e r 2

6 %

T o

ta l S

u g

a rs

3 g

A d

d e d

S u g

a rs

P ro te in

7 g

V ita m in D

0 m

c g

†

C a lc iu m

2 0 m

g †

Iro n

0 .6

m g

4 %

P o ta s s iu m 1

8 0 m

4 %

*T h e %

D a ily

V a lu

e (D

V ) te

lls y

o u h

o w

m u c h a

n u trie

n t in

s e rv

in g

o f fo

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c o

n trib

u te

s to

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a ily

d ie

t. 2 ,0

0 0 c

a lo

rie s

a d

a y is

u s e d

fo r g

e n e ra

l n u tritio

n a

d v ic

e .

**S e e m

a n u fa

c tu

re r’s

la b

e l.

† N

o t a

s ig

n ific

a n t s

o u rc

e o

f n u trie

n t.

T h e s e n

u tritio

n fa

c t la

b e ls

a n d

th e ir s

e rv

in g

s iz

e s m

a y lo

o k

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re n t th

a n th

e F

D A

la b

e ls

o n p

ro d

u c ts

in s

to re

s .

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily

diet. 2,000 calories a day is used for general nutrition advice.

� Data not available for nutrient.

† Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may look different than the FDA labels on

products in stores.

BaconServing Size Amount Per Serving Calories

Total FatSaturated Fat Trans Fat

Cholesterol SodiumTotal Carbohydrate Dietary Fiber

Total Sugars Added Sugars

ProteinVitamin DCalciumIron Potassium

Bacon3 slices (24g)

130% Daily Value* 11g

13% 3.5g

17% 0g

25mg 9%

530mg 23%

0% 0g 0%

0g 0g

0% 9g

� 0mg †

0.4mg 2%

130mg 2%

Canadian Bacon

2 slices (27g)

40% Daily Value* 1g

1% Less than 1g

1% 0g

20mg

6% 270mg

12% Less than 1g

0% 0g

0% 8g

0.1mcg †0mg † 0.2mg †

280mg

*The % Daily

Value (DV) te

lls you how m

uch a nutrie

nt in a servin

g of fo od co

ntribu tes to

a dail y diet.

2,000 calorie

s a da y is us

ed for gener

al nutr ition a

dvice.

� Data n ot ava

ilable for nu

trient.

†Not a signifi

cant s ource

of nu trient.

These nutrit

ion fac t label

s and their s

erving sizes

may l ook d

ifferen t than

the F DA lab

els on produ

cts

in stor es.

Sunflo wer

Seeds Servin

g Size

Amoun t Per S

erving

Calori es

Total F at

Satura ted Fa

Trans Fat

Choles terol

Sodium

Total C arbohy

drate

Dietar y Fibe

Total S ugars

Ad ded S

ugars

Protei n

Vitami n D

Calciu m

Iron

Potass ium

Dry Ro asted

1 oz (2 8g)

170

% Dail y Value

14g 18%

1.5g 7%

�

0mg 0%

190mg 8%

7g 2%

Less t han 1g

0g 0%

0mcg †

20mg †

1.1mg 6%

240m g

Oil Ro asted

1 oz (2 8g)

170

% Dail y Value

15g 19%

2g 10%

0mg 0%

6g 2%

11%

Less t han 1g

0g 0%

0mcg †

30mg †

1.2mg 6%

135m g

H A M

3 o u n ces

PORK CHOP

3 ounces

IT A LI A N S A U S A G E

3 o u n ce s

POR K SA

USAG E 2 link

CARD 11

Italian Sausa ge

Serving Size 3 oz (83g)

Amount Per Serving

Calories 290

% Daily Valu e*

Total Fat 23g 29%

Saturated F at 8g 42%

Trans Fat 0g

Cholesterol 45mg 16%

Sodium 620m g 27%

Total Carboh ydrate 4g 1%

Dietary Fibe r 0g 0%

Total Sugar s 2g

Added S ugars **

Protein 16g

Vitamin D 0.8 mcg 4%

Calcium 20m g†

Iron 1.2mg 6%

Potassium 2 50mg

*The % Dai ly Value (DV

) tells you

how much a nutrient in

a serving

of food con tributes to a

daily diet.

2,000 calori es a day is

used for

general nut rition advice

**See manu facturer’s la

bel.

†Not a signif icant source

of nutrient.

These nutrit ion fact labe

ls and their

serving size s may look

different tha n

the FDA lab els on prod

ucts in store s.

Pork Sausage

Serving Size 2 links (46g)

Amount Per Serving

Calories

150

% Daily Value*

Total Fat13g

16%

Saturated Fat 4g

20%

Trans Fat 0g

Cholesterol 40mg

13%

Sodium 370mg

16%

Total CarbohydrateLess than 1g 0%

Dietary Fiber 0g

Total Sugars Less than 1g

Added Sugars **

Protein9g

Vitamin D0.6mcg

Calcium0mg †

Iron0.6mg

Potassium 160mg

*The % Daily Value (DV) tells you how much a

nutrient in a serving of food contributes to a daily

diet. 2,000 calories a day is used for general

nutrition advice.

**See manufacturer’s label.

†Not a significant source of nutrient.

These nutrition fact labels and their serving

sizes may look different than the FDA labels

on products in stores.

Pork Serving Size

Amount Per Serving

Calories

Total Fat

Saturated Fat

Trans Fat

Cholesterol

Sodium

Total Carbohydrate

Dietary Fiber

Total Sugars

Added Sugars

Protein

Vitamin D

Calcium

Iron

Potassium

Chop Broiled

3 oz (85g)

140

% Daily Value*

3.5g 5%

1g 6%

65mg 22%

55mg 2%

0g 0%

24g

0.5mcg 2%

10mg †

0.8mg 4%

360mg 8%

Roast

3 oz (85g)

150

% Daily Value*

5g 7%

1.5g 8%

65mg 22%

40mg 2%

0g 0%

23g

0.3mcg †

10mg †

0.5mg 4%

300mg 6%

*The % Daily Value (DV)

tells you how much a nutrient

in a serving of food contributes

to a daily diet. 2,000 calories a day

is used for general nutrition advice.

†Not a significant source of nutrient.

These nutrition fact labels and their serving sizes

may look different than the

FDA labels on products in stores.

H a m

S e rv in g S iz e

A m o u n t P e r S e rv in g

C a lo ri e s

T o ta l F a t

S a tu

ra te

d F

a t

T ra

n s F

a t

C h o le s te ro l

S o d iu m

T o ta l C a rb o h y d ra te

D ie

ta ry

F ib

e r

T o

ta l S

u g

a rs

d d

e d

S u g

a rs

P ro te in

V it a m in D

C a lc iu m

Ir o n

P o ta s s iu m

11 % F a t

3 o z ( 8 5 g )

1 4 0

% D a il y V a lu e *

7 g

L e s s t

h a n 1

g 2

0 g 5 0 m

g 1 6

6 9 0 m

g 3 0

3 g

1 g

L e s s t

h a n 1

0 g

1 4 g

0 .6

m c g

2 0 m

g †

0 .9

m g

2 4 0 m

g 6

5 % F a t

3 o z ( 8 5 g )

1 2 0

% D a il y V a lu e *

4 .5

g 6

1 .5

g 8

0 g 4 5 m

g 1 5

1 0 2 0 m

g 4 4

1 g

0 g

0 g 0 g

1 8 g

0 .7

m c g

1 0 m

g †

1 .3

m g

2 4 0 m

g 6

T u rk e y

3 o z ( 8 5 g )

11 0

% D a il y V a lu e *

5 g

L e s s t

h a n 1

g 2

0 g 5 5 m

g 1 9

8 8 0 m

g 3 8

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g †

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D a il y V

a lu

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V ) te

ll s y

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F R IE D C H IC K E N

3 o u n ce s

S A LM

O N

3 o u n ce s

TU R K E Y

3 o u n ces

R O A S T E D C H IC K E N

3 o u n ce s

CARD 12

Sa lm on

Se rvi ng Si ze

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Ca lor ies

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Sa tu

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Pr ote in

Vit am in D

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Po tas siu m

Fre sh

3 o z ( 85 g)

20 0

% Da ily Va lue *

11 g

15 %

2.5 g

14 %

70 mg

24 %

50 mg

0% �

22 g

�

20 mg

†

0.8 mg

43 0m

10 %

Ca nn ed

3 o z ( 85 g)

11 0

% Da ily Va lue *

0.5 g

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16 %

34 0m

15 %

17 g

11 .6m

60 %

18 0m

15 %

0.5 mg

29 0m

*T he

% D

ail y V

alu e (

DV ) te

lls yo

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tri en

Th es

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rit ion

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DA la

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ick en

Se rvi ng Si ze

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Ca lor ies To

tal Fa t Sa

tu ra

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am in D

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n P ota ss ium

Flo ur C oa ted

3 o z ( 85 g)

23 0

% Da ily Va lue *

13 g

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3.5 g

18 %

0g 95

mg 32

75 mg

� �

24 g

�

10 mg

† 1. 7m

g 10

20 0m

g 4%

Ba tte r C oa ted

3 o z ( 85 g)

25 0

% Da ily Va lue *

15 g

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20 %

�

75 mg

25 %

25 0m

11 %

Le ss

th an

1g 1

19 g

0.2 mc

g† 20 mg

† 1. 2m

16 0m

Turkey Serving Size

Amount Per Serving

Calories

Total Fat

Saturated Fat

Trans Fat

Cholesterol

Sodium

Total Carbohydrate

Dietary Fiber

Total Sugars

Added Sugars

Protein

Vitamin D

Calcium

Iron

Potassium

Dark Meat

3 oz (85g)

180

% Daily Value*

8g 11%

2.5g 12%

115mg 38%

90mg 4%

0g 0%

23g

0.3mcg †

10mg †

1.2mg 6%

190mg 4%

White Meat

3 oz (85g)

150

% Daily Value*

4.5g 6%

1.5g 7%

75mg 25%

85mg 4%

0g 0%

25g

0.3mcg †

10mg †

0.7mg 4%

210mg 4%

*The % Daily Value (DV) tells you how much a nutrient in a serving of

food contributes to a daily diet. 2,000 calories a day is used for general

nutrition advice.

†Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may look different than the

FDA labels on products in stores.

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a

daily diet. 2,000 calories a day is used for general nutrition advice.

� Data not available for nutrient.

†Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may look different than

the FDA labels on products in stores.

Roasted ChickenServing Size Amount Per ServingCalories

Total Fat Saturated FatTrans FatCholesterolSodium

Total CarbohydrateDietary FiberTotal Sugars Added SugarsProtein

Vitamin D Calcium Iron Potassium

With Skin3 oz (85g)

190 % Daily Value*11g

15%3g 16%0g

65mg 22%60mg 3%0g 0%0g 0%

�0g 0%20g

�10mg† 1.1mg

6%180mg 4%

Without Skin3 oz (85g)

140 % Daily Value*6g

7%1.5g 8%

�65mg 21%65mg 3%0g 0%0g 0%

�0g 0%21g

�10mg† 1mg

6%190mg 4%

FISH STICKS3 ounces

SHR IMP 3

oun ces

TUNA 3 ounces

WALNUTS 1⁄3 cup

CARD 13

Fish Stic

Serv ing S

ize 3 oz (

84g)

Amo unt P

er S ervin

Calo ries

2 30

% D aily

Valu e*

Tota l Fat

14g

17%

Satu rate

d Fa t 3g

Tran s Fa

t 0g

Chol este

rol 2 5mg

Sodi um 3

40m g

15%

Tota l Car

bohy drat

e 18g 7%

Diet ary F

iber 1g

Tota l Su

gars 1g

A dde

d Su gars

Prot ein 9

Vitam in D

0mc g†

Calc ium

10m g†

Iron 0.7m

Pota ssiu

m 16 0mg

*The % D

aily Valu

e (D V) te

lls y ou h

ow m uch

a nu trien

t in a serv

ing o f foo

d co ntrib

utes

to a dail

y die t. 2,

000 calo

ries a da

y is used

for g ener

al nu tritio

n ad vice

**Se e ma

nufa ctur

er’s labe

† Not a sig

nific ant

sour ce o

f nu trien

Thes e nu

tritio n fac

t lab els a

nd t heir

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size s ma

y loo k dif

fere nt th

an t he F

DA l abel

on p rodu

cts i n sto

res.

Tu na

Se rv in g Si ze

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S at

ur at

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Tr an

s Fa

C ho le st er ol

So di um

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ib er

To ta

l S ug

ar s

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ed S

ug ar

Pr ot ei n

Vi ta m in D

C al ci um

Ir on

Po ta ss iu m

In W at er

3 oz (8 5g )

11 0

% D ai ly V al ue *

2. 5g

0. 5g

35 m

12 %

32 0m

14 %

20 g

1. 7m

10 m

g †

0. 8m

20 0m

In O il

3 oz (8 5g )

17 0

% D ai ly V al ue *

1. 5g

15 m

35 0m

15 %

25 g

5. 7m

30 %

10 m

g †

1. 2m

18 0m

*T he

% D

ai ly V

al ue

(D V)

te lls

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2, 00

0 ca

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s a

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ut rit

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† N ot

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e of

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Walnuts Serving Size 1/3 cup (33g)

Amount Per Serving

Calories 220 % Daily Value*

Total Fat 22g 28%

Saturated Fat 2g 10%

Trans Fat 0g

Cholesterol 0mg 0%

Sodium 0mg 0%

Total Carbohydrate 5g 2%

Dietary Fiber 2g 8%

Total Sugars Less than 1g

Added Sugars 0g 0%

Protein 5g

Vitamin D 0mcg†

Calcium 30mg 2%

Iron 1mg 6%

Potassium 150mg 4%

Almonds Serving Size 1 oz (23 Almonds)

Amount Per Serving

Calories 160 % Daily Value*

Total Fat 14g 18%

Saturated Fat 1g 5%

Trans Fat 0g

Cholesterol 0mg 0%

Sodium 0mg 0%

Total Carbohydrate 6g 2%

Dietary Fiber 4g 13%

Total Sugars 1g

Added Sugars 0g 0%

Protein 6g

Vitamin D 0mcg†

Calcium 80mg 6%

Iron 1.1mg 6%

Potassium 210mg 4%

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

†Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may look different than the FDA labels on products in stores.

*The % Daily

Value (DV) te

lls you how m

uch a nutrie

nt in a servin

g of fo od co

ntribu tes to

a dail y diet.

2,000 calorie

s a da y is us

ed for gener

al nutr ition a

dvice.

�D ata no

t avail able fo

r nutri ent.

**See manuf

acture r’s lab

el. †N

ot a si gnifica

nt sou rce of

nutrie nt.

These nutrit

ion fac t label

s and their s

erving sizes

may l ook d

ifferen t than

the F DA lab

els on produ

cts

in stor es.

Shrimp Servin

g Size

Amoun t Per S

erving Calori

es Total F

at Satura

ted Fa t Tr

ans Fa t Ch

oleste rol S

odium Total C

arbohy drate Die

tary F iber

Total S ugars

Ad ded S

ugars Prote in

Vitami n D

Calciu m

Iron Potass

ium

Boiled 3 oz (8

5g)

80 % Daily

Value* 0 g

0% 0g 0% 0g

160mg 54% 95m

g 4% 0g 0%

�

� 0g 0% 20g

� 60m g

4% 0.4m g

2% 220m g

Breade d and

Fried 3 oz (7 8g) (6

pieces )

240 % Dail

y Value * 15g

19% 3g 15% 0g

45mg 15% 700m

g 30% 22g 8% Less th

an 1g 2% 0g

** 6g 0mcg† 20mg† 0.7mg

4% 65mg†

B LA C K B E A N S

1⁄2 cu p

CHI CKE

N N UGG

ETS

5 pi ece

s (3 oun

ces)

LENTIL S 1

⁄2cup

HUMMUS

1⁄4cup

CARD 14

Chicke n

Nugge ts

Servin g Size

Amoun t Per S

erving

Calori es

Total F at

Satura ted Fa

Trans Fat

Choles terol

Sodium

Total C arbohy

drate

Dietar y Fibe

Total S ugars

Ad ded S

ugars

Protei n

Vitami n D

Calciu m

Iron

Potass ium

Baked

5 piec es (80

250

% Dail y Value

16g 21%

3g 14%

45mg 15%

480m g

21%

12g 4%

Less t han 1g

0g **

13g

0.2mc g†

10mg †

0.7mg 4%

200m g

Fast F ood

5 piec es (80

240

% Dail y Value

16g 20%

2.5g 13%

35mg 12%

450m g

20%

12g 4%

�

0g **

13g �

10mg †

0.7mg 4%

200m g

*The % Daily

Value (DV) te

lls you how m

uch a nutrie

nt in a servin

g of fo od co

ntribu tes

to a d aily di

et. 2,0 00 cal

ories a day is

used for ge

neral n utritio

n advi ce.

� Data n ot ava

ilable for nu

trient.

**See manuf

acture r’s lab

el.

†Not a signifi

cant s ource

of nu trient.

These nutrit

ion fac t label

s and their s

erving sizes

may

look d ifferen

t than the F

DA lab els on

produ cts in

stores .

*T h e %

D a ily

V a lu

e ( D

V ) te

lls y

o u h

o w

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f n u tr

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1 /2 c u p ( 8 6 g )

11 0

% D ai ly V al u e *

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t h a n 1

g 1

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t h a n 1

g 1

0 g

0 m

0 %

0 m

0 %

2 0 g

7 %

8 g

2 7

0 g

0 %

8 g

0 m

c g

† 2 0 m

g †

1. 8 m

10 %

31 0 m

6 %

C an n e d

1 /2 c u p ( 12 0 g )

11 0

% D ai ly V al u e *

0 g

0 %

0 g

0 %

0 g

0 m

0 %

4 6 0 m

g 2 0

2 0 g

7 %

8 g

3 0

0 g

0 %

7 g

0 m

c g

† 4 0 m

4 %

2 .3

m g

15 %

3 7 0 m

8 %

Lentils Serving Size 1/2 cup (99g)

Amount Per Serving

Calories 120

% Daily Value*

Total Fat0g 0%

Saturated Fat 0g 0%

Trans Fat 0g

Cholesterol 0mg 0%

Sodium 0mg 0%

Total Carbohydrate20g 7%

Dietary Fiber 8g 28%

Total Sugars 2g

Added Sugars 0g 0%

Protein9g

Vitamin D0mcg †

Calcium20mg †

Iron3.3mg 20%

Potassium 370mg 8%

*The % Daily Value (DV) tells you how much a nutrient in a

serving of food contributes to a daily diet. 2,000 calories

a day is used for general nutrition advice.

†Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may look

different than the FDA labels on products in stores.

*T he

% D

ail y V

alu e (

DV ) te

lls yo

u h ow

m uc

h a nu

tri en

t in a

se rvi

ng of

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iet . 2

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ed fo

r g en

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dv ice

� Da

ta no

t a va

ila ble

fo r n

ut rie

nt .

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m an

ufa ctu

rer ’s

lab el.

† No

t a si

gn ific

an t s

ou rce

of nu

tri en

Th es

e n ut

rit ion

fa ct

lab els

an d

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els on

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in st

or es

Hu mm

us Se rvi ng Si ze

Am ou nt Pe r S er vin g

Ca lor ies To

tal Fa t Sa

tu ra

ted Fa

Tra ns

Fa t

Ch ole ste rol

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tal C arb oh yd rat e

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ry Fib

To tal

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ar s

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ar s

Pr ote in Vit

am in D

Ca lci um Iro

n P ota ss ium

1/ 4 c up (6 2g )

15 0

% Da ily Va lue *

11 g

14 %

1.5 g

0g 0m

26 0m

g 11

13 %

�

5g 0m

cg† 20

mg † 1.

5m g

19 0m

2 T bs p ( 30 g)

70 % Da ily Va lue *

0g 0m

11 5m

6 %

�

2g 0m

cg† 10

mg † 0.

7m g

95 mg

B R O C C O LI

1 ⁄2

cu p

C A B B A G E

1⁄2 cu

B A B Y C A R R O T S

1⁄2 cu

CAULIFLOW ER

1⁄2 cup

ZUCCHINI 1⁄2 cup

CARD 15

C a u li fl o w e r

S e rv in g S iz e

A m o u n t P e r S e rv in g

C a lo ri e s

T o ta l F a t

S a tu

ra te

d F

a t

T ra

n s F

a t

C h o le s te ro l

S o d iu m

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ta ry

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e r

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l S

u g a rs

d d

e d

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V it a m in D

C a lc iu m

Ir o n

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F re s h

1 /2 c u p ( 5 4 g )

1 5

% D a il y V a lu e *

0 g

% 0 g

0 m

g 0

% 1 5 m

g 1

% 3 g

% 1 g 4

% 1 g

0 g

% 1 g

0 m

c g

†

1 0 m

g †

0 .2

m g

†

1 6 0 m

g 4

C o o k e d

1 /2 c u p ( 6 2 g )

1 5

% D a il y V a lu e *

0 g

% 0 g

0 m

g 0

% 1 0 m

g 0

% 3 g

% 1 g 5

% 1 g

0 g

% 1 g

0 m

c g

†

1 0 m

g †

0 .2

m g

†

9 0 m

g 2

*T h e %

D a ily

V a lu

e ( D

V ) te

lls y

o u h

o w

m u c h a

n u tr

ie n t

in a

s e rv

in g o

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o a

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t. 2

,0 0 0 c

a lo

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a y i s u

s e d

f o r

g e n e ra

l n u tr

it io

n a

d v ic

e .

† N

o t

a s

ig n if ic

a n t

s o u rc

e o

f n u tr

ie n t.

T h e s e n

u tr

it io

n f a c t

la b

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a n d

t h e ir s

e rv

in g

s iz

e s m

a y l o o k d

if fe

re n t

th a n t

h e F

D A

l a b

e ls

o n p

ro d

u c ts

i n s

to re

s .

Zu cc hin

Se rvi ng Si ze

Am ou nt Pe r S er vin g

Ca lor ies

To tal Fa

Sa tur

ate d F

Tra ns

Fa t

Ch ole

ste rol

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oh yd rat e

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ry Fib

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ars

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d S ug

ars

Pr ote

Vit am

in D

Ca lci um

Iro n

Po tas

siu m

Fre sh

1/ 2 c

up (6 2g )

% Da ily Va lue

0m g

5m g

Le ss

th an

Le ss

th an

0m cg

†

10 mg

†

0.2 mg

†

16 0m

Co ok ed

1/ 2 c

up (9 0g )

% Da ily Va lue

0m g

Le ss

th an

0m cg

†

20 mg

†

0.3 mg

†

24 0m

*T he

% D

ail y V

alu e (

DV ) te

lls yo

u h ow

m uc

h a nu

trie nt

in a s

erv ing

of fo

od co

ntr ibu

tes

to a

da ily

di et.

2, 00

0 c alo

rie s a

da y i

s u se

d f or

ge ne

ral nu

trit ion

ad vic

† No t a

si gn

ific an

t s ou

rce of

nu trie

nt.

Th es

e n utr

itio n f

ac t la

be ls

an d t

he ir s

erv ing

si ze

s m ay

lo ok

di ffe

ren t

tha n t

he FD

A lab

els on

pr od

uc ts

in sto

res .

Fresh Cabbage Serving Size 1/2 cup (75g)

Amount Per Serving

Calories 15 % Daily Value*

Total Fat 0g 0%

Saturated Fat 0g 0%

Trans Fat 0g

Cholesterol 0mg 0%

Sodium 5mg 0%

Total Carbohydrate 4g 2%

Dietary Fiber 1g 5%

Total Sugars 2g

Added Sugars 0g 0%

Protein Less than 1g

Vitamin D 0mcg†

Calcium 40mg 2%

Iron 0.1mg†

Potassium 150mg 4%

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

†Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may look different than the FDA labels on products in stores.

F re sh B ro c c o li

S e rvin

g S ize

1 /2 c u p (7 8 g )

A m o u n t P e r S e rvin

C a lo rie s 2

5 % D a ily V

a lu e *

To ta l F a t

0 g

0 %

S a tu

ra te

d F

a t 0

g 0

T ra

n s F

a t 0

C h o le ste

ro l 0

m g

0 %

S o d iu m 3

0 m

g 1

To ta l C a rb o h yd ra te

6 g

2 %

D ie

ta ry

F ib

e r 3

g 9

To ta

l S u g a rs

1 g

A d d e d S

u g a rs

0 g

0 %

P ro te in

2 g

V ita m in D

0 m

c g

†

C a lc iu m

3 0 m

g 2

Iro n

0 .5

m g

2 %

P o ta ssiu

m 2

3 0 m

g 4

*T h e %

D a ily

V a lu

e (D

V ) te

lls y

o u h

o w

m u c h a

n u trie

n t in

s e rv

in g o

f fo o d c

o n trib

u te

s to

a d

a ily

d ie

t. 2 ,0

0 0 c

a lo

rie s

a d

a y is

u s e d fo

r g e n e ra

l n u tritio

n a

d v ic

e .

†N o t a

s ig

n ific

a n t s

o u rc

e o

f n u trie

n t.

T h e s e n

u tritio

n fa

c t la

b e ls

a n d th

e ir s

e rv

in g s

ize s m

a y lo

o k

d iffe

re n t th

a n th

e F

D A

la b e ls

o n p

ro d u c ts

in s

to re

s .

F re s h B a b y C a rr o ts

S e rv in g S iz e 1 /2 c u p ( 6 0 g ) ~ 6 c a rr o ts

A m o u n t P e r S e rv in g

C a lo ri e s

2 5

% D a il y V a lu e *

T o ta l F a t

0 g

0 %

S a tu

ra te

d F

a t

0 g

0 %

T ra

n s F

a t

0 g

C h o le s te ro l

0 m

g 0

S o d iu m 5

0 m

2 %

T o ta l C a rb o h y d ra te

5 g

2 %

D ie

ta ry

F ib

e r

2 g

6 %

T o

ta l S

u g

a rs

3 g

d d

e d

S u g

a rs

0 g

P ro te in

L e s s t

h a n 1

g V it a m in D

0 m

c g

† C a lc iu m

2 0 m

g †

Ir o n

0 .5

m g

4 %

P o ta s s iu m 1

4 0 m

g 4

% *T

h e %

D a il y V

a lu

e ( D

V ) te

ll s y

o u h

o w

m u c h

a n

u tr

ie n t

in a

s e rv

in g

o f

fo o

d c

o n tr

ib u te

to a

d a il y d

ie t.

2 ,0

0 0 c

a lo

ri e s a

d a y i s u

s e d

fo r

g e n e ra

l n u tr

it io

n a

d v ic

e .

† N

o t

a s

ig n if ic

a n t

s o

u rc

e o

f n u tr

ie n t.

T h e s e n

u tr

it io

n f

a c t

la b

e ls

a n d

t h e ir s

e rv

in g

s iz

e s m

a y l o

o k d

if fe

re n t

th a n t

h e F

D A

l a b

e ls

o n p

ro d

u c ts

i n s

to re

s .

C O R N

1 ⁄2 cu

G R EEN

B EA N S

1⁄2cup

GREEN PEAS

1 ⁄2cup

TOM ATO

1 sm all

CARD 16

G re en

B ea ns

Se rv in g Si ze

A m ou nt P er S er vi ng

C al or ie s

To ta l F at Sa tu

ra te

d F

Tr an

s F at

C ho le st er ol

So di um

To ta l C ar bo hy dr at e

D ie

ta ry

F ib

To ta

l S ug

ar s

A d d ed

S ug

ar s

P ro te in

Vi ta m in D

C al ci um

Ir on P ot as si um

Fr es h

1/ 2 cu p (6 3g )

% D ai ly V al ue *

0m g

0m cg

†

30 m

0. 4m

90 m

Fr oz en , C oo ke d

1/ 2 cu p (6 8g )

% D ai ly V al ue *

0m g

0m cg

†

30 m

0. 5m

11 0m

*T he

% D

ai ly V

al ue

(D V ) t

el ls y

o u

ho w

m uc

h a

nu tr ie

nt in

a s

er vi ng

o f fo

o d c

o nt

rib ut

to a

d ai

ly d

ie t. 2

,0 00

c al

o rie

s a

d ay

is u

se d f o r g en

er al

n ut

rit io

n ad

vi ce

† N o t a

si g ni

fic an

t so

ur ce

o f nu

tr ie

nt .

T he

se n

ut rit

io n

fa ct

la b el

s an

d t he

ir se

rv in

g s

iz es

m ay

lo o k

d iff

er en

th an

t he

F D A la

b el

s o n

p ro

d uc

ts in

s to

re s.

*T h e %

D a ily

V a lu

e ( D

V ) te

lls y

o u h

o w

m u c h a

n u tr

ie n t in

a s

e rv

in g o

f fo

o d c

o n tr

ib u te

s to

a d

a ily

d ie

2 ,0

0 0 c

a lo

ri e s

a d

a y

is u

se d f o r g e n e ra

l n u tr

it io

n a

d vi

c e .

† N

o t a s

ig n if ic

a n t so

u rc

e o

f n u tr

ie n t.

T h e se

n u tr

it io

n f a c t la

b e ls

a n d t h e ir s

e rv

in g s

iz e s

m a y

lo o k d

iff e re

n t th

a n t h e F

D A

la b e ls

o n p

ro d u c ts

in s

to re

G re e n P e as

S e rv in g S iz e

A m o u n t P e r S e rv in g

C al o ri e s

To ta l F at

S a tu

ra te

d F

a t

Tr a n s

F a t

C h o le st e ro l

S o d iu m

To ta l C ar b o h yd ra te

D ie

ta ry

F ib

e r

To ta

l S u g a rs

d d e d S

u g a rs

P ro te in

V it am

in D

C al ci u m

Ir o n

P o ta ss iu m

C an n e d

1 /2 c u p ( 8 0 g )

7 0

% D ai ly V al u e *

0 g

0 %

0 g

0 %

0 g 0

m g

0 %

0 m

0 %

13 g

5 %

4 g

5 g 0

0 %

4 g 0

m c g†

2 0 m

g†

1. 2 m

6 %

2 2 0 m

4 %

F ro ze n , C o o ke d

1 /2 c u p ( 8 0 g )

6 0

% D ai ly V al u e *

0 g

0 %

0 g

0 %

0 g 0

m g

0 %

6 0 m

3 %

11 g

4 %

4 g

4 g 0

0 %

4 g 0

m c g†

2 0 m

g†

1. 2 m

6 %

9 0 m

2 %

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet.

2,000 calories a day is used for general nutrition advice.

**See manufacturer’s label.

† Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may look different than the FDA labels on products

in stores.

CornServing Size Amount Per Serving Calories

Total FatSaturated Fat Trans Fat

Cholesterol SodiumTotal Carbohydrate Dietary Fiber

Total Sugars Added Sugars

ProteinVitamin DCalciumIron Potassium

Frozen, Cooked 1/2 cup (75g)

70% Daily Value* 1g

1% 0g

0mg

0% 0mg

0% 16g

6% 2g 6%

3g 0g

0% 3g

0mcg † 0mg †

0.3mg † 160mg

Canned, Creamed

1/2 cup (128g)

90% Daily Value* 0.5g

0g 0mg

330mg

15%

23g

2g 5%

0mcg † 0mg †

0.5mg

170mg

*T he

% D

ail y V

alu e (

DV ) te

lls yo

u h ow

m uc

h a nu

trie nt

in a

se rvi

ng of

fo od

co ntr

ibu tes

to a

da ily

di et.

2, 00

0 c alo

rie s

a d ay

is us

ed fo

r g en

era l n

utr itio

n a dv

ice .

**S ee

m an

ufa ctu

rer ’s

lab el.

† No t a

si gn

ific an

t s ou

rce of

nu trie

nt.

Th es

e n utr

itio n f

ac t la

be ls

an d t

he ir s

erv ing

si ze

s m ay

lo ok

dif fer

en t t

ha n t

he FD

A lab

els on

pr od

uc ts

in sto

res .

To ma

Se rvi ng Si ze

Am ou nt Pe r S er vin g

Ca lor ies

To tal Fa

Sa tur

ate d F

Tra ns

Fa t

Ch ole

ste rol

So diu

To tal C arb

oh yd rat e

Di eta

ry Fib

To tal

S ug

ars

dd ed

S ug

ars

Pr ote

Vit am

in D

Ca lci um

Iro n

Po tas

siu m

Fre sh

1 s ma

ll ( 91 g)

% Da ily Va lue

0m g

5m g

Le ss

th an

0m cg

†

10 mg

†

0.3 mg

†

22 0m

Ca nn ed

1/ 2 c

up (1 21 g)

% Da ily Va lue

0m g

26 0m

11 %

0m cg

†

40 mg

1.6 mg

36 0m

GR EE

N PE

PP ER

1 sm

all p

ep pe

LE T T U C E

1 cu

SNOW PEAS 1 ⁄2cup

CARD 17

Fresh G reen Pepper

Serving Size 1 sm all pepper (74g)

Am ount Per Serving

C alories 15

% D

aily Value*

Total Fat 0g

0 %

S aturated Fat 0g

0 %

Trans Fat 0g

C holesterol 0m

g 0

Sodium 0m

g 0

Total C arbohydrate

3g 1

D ietary Fiber 1g

5 %

Total S ugars 2g

A dded S

ugars 0g 0

Protein Less than 1g

Vitam in D

0m cg

†

C alcium

10m g

†

Iron 0.3m

g †

Potassium 130m

g 2

*The % D

aily Value (D V) tells you how

m uch a nutrient in a

serving of food contributes to a daily diet. 2,000 calories

a day is used for general nutrition advice.

†N ot a significant source of nutrient.

These nutrition fact labels and their serving sizes m ay look

different than the FD A

labels on products in stores.

Snow Peas Frozen, C

ooked Se rving S

ize 1/2 cup (8

0g) Amoun t Per S

erving Calori

es 40 %

Daily Value*

Total F at0g

0% Satura

ted Fa t 0g

0% Trans

Fat 0g Choles

terol 0 mg

0% Sodium

0mg

0% Total C

arbohy drate7

g 3%

Dietar y Fibe

r 3g

9% Total S

ugars 4g

Adde d Sug

ars 0g

0% Protei

n3g Vitami

n D0m cg† Calc

ium50 mg

4% Iron1.9

10% Potass

ium 17 0mg

4% *The %

Daily Value

(DV) te lls you

how m uch a

nutrie nt in a

servin g of fo

od co ntribu

tes to a dail

y diet. 2,000

calori es

a day is use

d for g eneral

nutrit ion ad

vice.

†N ot a si

gnifica nt sou

rce of nutrie

nt.

These nutrit

ion fac t label

s and their s

erving sizes

may l ook

differe nt tha

n the FDA la

bels o n prod

ucts in store

L e tt u c e

S e rv in g S iz e

A m o u n t P e r S e rv in g

C a lo ri e s

T o ta l F a t

S a tu

ra te

d F

a t

T ra

n s F

a t

C h o le s te ro l

S o d iu m

T o ta l C a rb o h y d ra te

D ie

ta ry

F ib

e r

T o

ta l S

u g

a rs

d d

e d

S u g

a rs

P ro te in

V it a m in D

C a lc iu m

Ir o n

P o ta s s iu m

Ic e b e rg

1 c u p ( 7 2 g )

1 0

% D a il y V a lu e *

0 g

% 0 g

0 m

g 0

% 5 m

g 0

% 2 g

% L e s s t

h a n 1

g 3

% 1 g

0 g

% L e s s t

h a n 1

0 m

c g

†

1 0 m

g †

0 .3

m g

†

1 0 0 m

g 2

R o m a in e

1 c u p ( 4 7 g )

1 0

% D a il y V a lu e *

0 g

% 0 g

0 m

g 0

% 0 m

g 0

% 2 g

% 1 g

% L e s s t

h a n 1

g 0 g

% L e s s t

h a n 1

0 m

c g

†

2 0 m

g †

0 .5

m g

% 1 1 5 m

g 2

G re e n le a f

1 c u p ( 3 6 g )

% D a il y V a lu e *

0 g

% 0 g

0 m

g 0

% 1 0 m

g 0

% 1 g

% L e s s t

h a n 1

g 2

% 0 g

0 g

% L e s s t

h a n 1

0 m

c g

†

1 0 m

g †

0 .3

m g

†

7 0 m

g †

*T h e %

D a il y V

a lu

e ( D

V ) te

ll s y

o u h

o w

m u c h a

n u tr

ie n t

in a

s e rv

in g

o f

fo o

d c

o n tr

ib u te

s t

o a

d a il y d

ie t.

2 ,0

0 0 c

a lo

ri e s

a d

a y i s u

s e d

f o

r g

e n e ra

l n u tr

it io

n a

d v ic

e .

† N

o t

a s

ig n if ic

a n t

s o

u rc

e o

f n u tr

ie n t.

T h e s e n

u tr

it io

n f

a c t

la b

e ls

a n d

t h e ir s

e rv

in g

s iz

e s m

a y l o

o k d

if fe

re n t

th a n t

h e F

D A

l a b

e ls

o n p

ro d

u c ts

i n s

to re

s .

BAKED POTATO 1 ⁄2medium

FRE NCH

FR IES

14 s trip

H A S H B R O W N S

1 ⁄2 cu

M A S H E D P O TA T O E S

1 ⁄2

cu p

SWEET POTATO 1 ⁄2cup

CARD 18

French Fries Serving Size 14 strips (70g)

Amount Per Serving Calories

230% Daily Value*

Total Fat 13g

17%

Saturated Fat 4g

21%

Trans Fat

�

Cholesterol 0mg

Sodium 430mg

19%

Total Carbohydrate 28g

10%

Dietary Fiber 2g

Total Sugars

�

Added Sugars **

Protein 2gVitamin D 0mcg † Calcium 10mg † Iron 1.2mg

Potassium 380mg

*The % Daily Value (DV) tells you how much a nutrient in a

serving of food contributes to a daily diet. 2,000 calories

a day is used for general nutrition advice.

� Data not available for nutrient.

**See manufacturer’s label.

† Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may look

different than the FDA labels on products in stores.

Hash B rowns

Servin g Size

1/2 cu p (78g

)

Amoun t Per S

erving

Calori es

21 0

% Dail y Value

Total F at 10g

13%

Satura ted Fa

t 1.5g

Trans Fat

�

Choles terol 0

Sodium 270mg

12 %

Total C arbohy

drate 2 7g

10%

Dietar y Fibe

r 3g

Total S ugars

Add ed Su

gars

Protei n 2g

Vitami n D 0m

cg †

Calciu m 10m

g†

Iron 0. 4mg

Potass ium 45

0mg

10%

*The % Daily

Value (DV) te

lls you how m

uch a nutrie

in a se rving o

f food contr

ibutes to a d

aily di et. 2,0

calorie s a da

y is us ed for

gener al nutr

ition a dvice.

� Data n ot ava

ilable for nu

trient.

**See manuf

acture r’s lab

el.

†Not a signifi

cant s ource

of nu trient.

These nutrit

ion fac t label

s and their s

erving sizes

may lo ok diff

erent than t

he FD A labe

ls on p roduc

in stor es.

S w e e t P o ta to

S e rv in g S iz e 1 /2 c u p ( 1 0 0 g )

A m o u n t P e r S e rv in g

C a lo ri e s

9 0

% D a il y V a lu e *

T o ta l F a t

0 g

0 %

S a tu

ra te

d F

a t

0 g

0 %

T ra

n s F

a t

0 g

C h o le s te ro l

0 m

g 0

% S o d iu m 3

5 m

g 2

% T o ta l C a rb o h y d ra te

2 1 g

8 %

D ie

ta ry

F ib

e r

3 g

1 2

% T o

ta l S

u g

a rs

6 g

d d

e d

S u g

a rs

0 g

% P ro te in

2 g

V it a m in D

0 m

c g

†

C a lc iu m

4 0 m

g 2

% Ir o n

0 .7

m g

4 %

P o ta s s iu m 4

8 0 m

g 1 0

% *T

h e %

D a il y V

a lu

e ( D

V ) te

ll s y

o u h

o w

m u c h a

n u tr

ie n t

in a

s e rv

in g

o f

fo o

d c

o n tr

ib u te

s t

o a

d a il y

d ie

t. 2

,0 0 0 c

a lo

ri e s a

d a y i s u

s e d

f o

r g

e n e ra

l n u tr

it io

n a

d v ic

e .

† N

o t

a s

ig n if ic

a n t

s o

u rc

e o

f n u tr

ie n t.

T h e s e n

u tr

it io

n f

a c t

la b

e ls

a n d

t h e ir s

e rv

in g

s iz

e s

m a y l o

o k d

if fe

re n t

th a n t

h e F

D A

l a b

e ls

o n p

ro d

u c ts

s to

re s .

M a s h e d P o ta to e s

S e rv in g S iz e 1 /2 c u p (1 1 5 g )

A m o u n t P

e r S

e rv in g

C a lo rie

s 1 2 0

% D a ily V a lu e *

T o ta l F a t

6 g

7 %

S a tu

ra te

d F

a t 3

g 1 5

T ra

n s F

a t 0

C h o le s te ro l 1

5 m

g 5

S o d iu m 3

4 0 m

g 1 5

T o ta l C

a rb o h y d ra te

1 5 g

6 %

D ie

ta ry

F ib

e r 2

g 8

T o

ta l S

u g

a rs

2 g

A d

d e d

S u g

a rs

** P ro te in

2 g

V ita m in D

0 .1

m c g

†

C a lc iu m

4 0 m

g 4

Iro n

0 .3

m g

†

P o ta s s iu m 3

2 0 m

g 6

*T h e %

D a ily

V a lu

e (D

V ) te

lls y

o u h

o w

m u c h a

n u trie

n t in

a s e rv

in g

o f fo

o d

c o

n trib

u te

s to

a d

a ily

d ie

t. 2 ,0

0 0 c

a lo

rie s

a d

a y is

u s e d

fo r g

e n e ra

l n u tritio

n a

d v ic

e .

**S e e m

a n u fa

c tu

re r’s

la b

e l.

† N

o t a

s ig

n ific

a n t s

o u rc

e o

f n u trie

n t.

T h e s e n

u tritio

n fa

c t la

b e ls

a n d

th e ir s

e rv

in g

s iz

e s m

a y lo

o k

d iffe

re n t th

a n th

e F

D A

la b

e ls

o n p

ro d

u c ts

in s

to re

s .

Bake d Po

tato Ser ving

Size Amo

unt P er S

ervin g Calo

ries Tota

l Fat Satu

rate d Fa

t Tran s Fa

t Chol este

rol So dium

Tota l Car

bohy drat

e Dieta ry Fi

ber T otal

Sug ars

A dde

d Su gars

Prot ein

Vitam in D

Calc ium

Iron Pota

ssiu m

With out S

kin 1/2 med

ium pota to (7

8g)

70 % D aily

Valu e*

0% 0g

0% 0g 0mg

0% 0mg 0% 17g

6% 1g

4% 1g 0g

0% 2g

0mc g†

0mg† 0.3m

g† 310m

g 6%

With Skin

1/2 med

ium pota to (8

7g)

80 % D aily

Valu e*

0% 0g

0% 0g 0mg

0% 10mg 0% 18g

7% 2g

7% 1g 0g

0% 2g

0mc g†

10m g†

0.9m g†

6% 460m g

10%

*The % D

aily Valu

e (D V) te

lls y ou h

ow m uch

a nu trien

t in

a se rving

of f ood

con tribu

tes t o a d

aily diet.

2,00 0 ca

lorie s

a da y is

used for

gene ral n

utrit ion a

dvic e.

† Not

a sig nific

ant s ourc

e of nutr

ient.

Thes e nu

tritio n fac

t lab els a

nd t heir

serv ing s

izes may

look diffe

rent than

the FDA

labe ls on

pro duct

s in stor

es.

C E LE R Y

1 la

rg e s

ta lk

SPINACH

1 cup

CORN ON THE COB 1 small ear

CARD 19

F re s h C o rn

o n t h e C o b

S e rv in g S iz e 1 s m a ll e a r (6 3 g )

A m o u n t P e r S e rv in g

C a lo ri e s 6 0

% D a il y V a lu e *

T o ta l F a t

L e s s t

h a n 1

g 1

S a tu

ra te

d F

a t

0 g

T ra

n s F

a t

0 g

C h o le s te ro l

0 m

g 0

S o d iu m 0

m g

T o ta l C a rb o h y d ra te

1 4 g

D ie

ta ry

F ib

e r

2 g

T o

ta l S

u g

a rs

2 g

d d

e d

S u g

a rs

0 g

P ro te in 2

V it a m in D

0 m

c g

†

C a lc iu m

0 m

g †

Ir o n

0 .4

m g

P o ta s s iu m

1 6 0 m

g 4

*T h e %

D a il y V

a lu

e ( D

V ) te

ll s y

o u h

o w

m u c h a

n u tr

ie n t

in a

s e rv

in g

o f

fo o

d c

o n tr

ib u te

s t

o a

d a il y

d ie

t. 2

,0 0 0 c

a lo

ri e s a

d a y i s u

s e d

f o

r g

e n e ra

n u tr

it io

n a

d v ic

e .

† N

o t

a s

ig n if ic

a n t

s o

u rc

e o

f n u tr

ie n t.

T h e s e n

u tr

it io

n f

a c t

la b

e ls

a n d

t h e ir s

e rv

in g

s iz

e s

m a y l o

o k d

if fe

re n t

th a n t

h e F

D A

l a b

e ls

o n p

ro d

u c ts

in s

to re

s .

Celery Serving Size

1 large stal k (64g)

11” to 12”

Amount Per Serving

Calories 10

% Daily Valu e*

Total Fat 0g 0%

Saturated F at 0g

Trans Fat 0g

Cholesterol 0mg

Sodium 50m g

Total Carboh ydrate 2g

Dietary Fibe r 1g

Total Sugar s Less than

Added S ugars 0g

Protein Less than 1g

Vitamin D 0m cg†

Calcium 30m g

Iron 0.1mg †

Potassium 1 70mg

*The % Dai ly Value (DV

) tells you h ow much a

nutrient in a

serving of fo od contribu

tes to a dail y diet. 2,000

calories

a day is use d for genera

l nutrition ad vice.

†Not a signif icant source

of nutrient.

These nutrit ion fact labe

ls and their serving size

may look di fferent than

the FDA lab els on prod

ucts

in stores.

Spi nac

h Ser

ving Siz

e A mo

unt Pe

r Se rvin

g Cal

orie s

Tot al F

at Sat

ura ted

Fa t

Tra ns

Fat Ch ole

ste rol Sod

ium Tot

al C arb

ohy dra

te Die

tary Fib

er Tot al S

uga rs A

dde d S

uga rs

Pro tein

Vita min

D Ca lciu

m Ir on

Pot ass

ium

Fre sh

1 c up

(30 g)

5 % Dail

y Va lue

0m g

25m g

Les s th

an 1g

Les s th

an 1g

0m cg†

30m g

0.8 mg

170 mg

Coo ked

1/2 cu

p (9 0g)

2 0 % Dail

y Va lue

0m g

65m g

0m cg†

120 mg

10%

3.2 mg

20%

420 mg

*Th e %

Da ily V

alu e (D

V) t ells

yo u h

ow mu

ch a n

utri ent

in a s

erv ing

of foo

d c ont

ribu tes

to a d

aily die

2,0 00

cal orie

s a da

y is us

ed for

gen era

l nu triti

on adv

ice .

† No

t a sig

nifi can

t so urc

e o f nu

trie nt.

The se

nut ritio

n fa ct l

abe ls a

nd the

ir s erv

ing siz

es ma

y lo ok

diff ere

nt t han

the FD

A la bel

s o n p

rod uct

in s tore

TOSSED SALAD

1 salad

W IN TE R SQ

U A SH

1⁄2 cu p

T O M A T O J U IC E

1 ⁄2

cu p

CARD 20

Winter SquashServing Size 1/2 cup (103g) Amount Per Serving Calories 40

% Daily Value*Total Fat 0g 0% Saturated Fat 0g 0% Trans Fat 0g Cholesterol 0mg 0%Sodium 0mg 0%Total Carbohydrate 9g 3%

Dietary Fiber 3g 10% Total Sugars 3g Added Sugars 0g 0%Protein Less than 1g

Vitamin D 0mcg† Calcium 20mg† Iron 0.5mg 2%Potassium 250mg 6%

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.†Not a significant source of nutrient.These nutrition fact labels and their serving

sizes may look different than the FDA labels on products in stores.

Toss ed S

alad Serv

ing S ize 1

sala d (17

0g) Amo

unt P er S

ervin g Calo

ries

3 0 % Da

ily V alue

Tota l Fat

Satu rate

d Fa t 0g

Tran s Fa

t 0g

Chol este

rol 0 mg

Sodi um 3

0mg

Tota l Car

bohy drat

e6g

Diet ary F

iber 2g

Tota l Su

gars 4g

A dde

d Su gars

Prot ein 2

Vitam in D

�

Calc ium

40m g

Iron 0.7m

g† P otas

sium

�

*The % D

aily Valu

e (D V) te

lls y ou h

ow m uch

a nu trien

t in

a se rving

of f ood

con tribu

tes t o a d

aily diet.

2,00 0 ca

lo-

ries a da

y is used

for gene

ral n utrit

ion a dvic

**Se e ma

nufa ctur

er’s labe

�D ata n

ot a vaila

ble f or n

utrie nt.

† Not

a sig nific

ant s ourc

e of nutr

ient.

Thes e nu

tritio n fac

t lab els a

nd t heir

serv ing s

izes

may look

diffe rent

than the

FDA labe

ls on pro

duct s

in st ores

T o m a to J u ic e

S e rv in g S iz e 1 /2 c u p (1 2 2 g )

A m o u n t P

e r S

e rv in g

C a lo rie

s 2 0

% D a ily V a lu e *

T o ta l F a t

0 g

0 %

S a tu

ra te

d F

a t 0

g 0

% T ra

n s F

a t 0

g C h o le s te ro l 0

m g

0 %

S o d iu m 1

0 m

1 %

T o ta l C

a rb o h y d ra te

4 g

2 %

D ie

ta ry

F ib

e r L

e s s th

a n 1

g 2

% T o

ta l S

u g

a rs

3 g

A d

d e d

S u g

a rs

** P ro te in

1 g

V ita m in D

0 m

c g

† C a lc iu m

1 0 m

g †

Iro n

0 .5

m g

2 %

P o ta s s iu m 2

6 0 m

g 6

% *T

h e %

D a ily

V a lu

e (D

V ) te

lls y

o u h

o w

m u c h a

n u trie

n t

in a

s e rv

in g

o f fo

o d

c o

n trib

u te

s to

a d

a ily

d ie

t. 2 ,0

0 0

c a lo

rie s a

d a y is

u s e d

fo r g

e n e ra

l n u tritio

n a

d v ic

e .

**S e e m

a n u fa

c tu

re r’s

la b

e l.

† N

o t a

s ig

n ific

a n t s

o u rc

e o

f n u trie

n t.

T h e s e n

u tritio

n fa

c t la

b e ls

a n d

th e ir s

e rv

in g

s iz

e s m

a y

lo o

k d

iffe re

n t th

a n th

e F

D A

la b

e ls

o n p

ro d

u c ts

in s

to re

s .

APPLE1 small

APP LES

AUC E

1 ⁄2cu

A V

O C

A D

O 1⁄2m

e d

iu m

D R

IE D

A P

R IC

O TS

1 ⁄4 cu

ST A

R F

R U

1 ⁄2

cu p

CARD 21

*T he

% D

ai ly V

al ue

(D V)

te lls

y ou

h ow

m uc

h a

nu tri

en t i

n a

se rv

in g

of fo

od c

on tri

bu te

s to

a d

ai ly d

ie t.

2, 00

0 ca

lo rie

s a

da y

is u

se d

fo r g

en er

al n

ut rit

io n

ad vi ce

† N ot

a s

ig ni

fic an

t s ou

rc e

of n

ut rie

nt .

Th es

e nu

tri tio

n fa

ct la

be ls a

nd th

ei r s

er vi ng

s iz es

m ay

lo ok

d iff

er en

th an

th e

FD A

la be

ls o

n pr

od uc

ts in

s to

re s.

Av oc ad o

Se rv in g Si ze

Am ou nt P er S er vi ng

Ca lo rie s

To ta l F at

Sa tu

ra te

d Fa

Tr an

s Fa

Ch ol es te ro l

So di um

To ta l C ar bo hy dr at e

D ie

ta ry

F ib

To ta

l S ug

ar s

dd ed

S ug

ar s

Pr ot ei n

Vi ta m in D

Ca lc iu m

Iro n

Po ta ss iu m

Sl ic ed

1/ 2 m ed iu m (1 01 g)

16 0

% D ai ly V al ue *

15 g

19 %

11 %

0m g

5m g

Le ss

th an

1 g

0m cg

†

10 m

g †

0. 6m

49 0m

10 %

Pu re ed

1/ 2 cu p (1 15 g)

18 0

% D ai ly V al ue *

17 g

22 %

2. 5g

12 %

0m g

10 m

10 g

2 8%

Le ss

th an

1 g

0m cg

†

10 m

g †

0. 6m

56 0m

10 %

Ap ple

Se rvi ng Si ze 1 sm all (1 49 g)

Am ou nt Pe r S er vin g

Ca lor ies 80

% Da ily Va lue *

To tal Fa t 0

Sa tur

ate d F

at 0g

Tra ns

Fa t 0

Ch ole ste rol 0m

So diu m

0m g

To tal C arb

oh yd rat e 2

Di eta

ry Fib

er 4g

1 3%

To tal

S ug

ars 15

dd ed

S ug

ars 0g

Pr ote

in Le

ss th

an 1g

Vit am in D 0

mc g †

Ca lci um

10 mg

†

Iro n 0

.2m g †

Po tas siu m

16 0m

4 %

*T he

% D

ail y V

alu e (

DV ) te

lls yo

u h ow

m uc

h a nu

trie nt

in a

se rvi

ng of

fo od

co ntr

ibu tes

to a

da ily

di et.

2, 00

0 c alo

rie s

a d ay

is us

ed fo

r g en

era l n

utr itio

n a dv

ice .

† No t a

si gn

ific an

t s ou

rce of

nu trie

nt.

Th es

e n utr

itio n f

ac t la

be ls

an d t

he ir s

erv ing

si ze

s m ay

lo ok

dif fer

en t t

ha n t

he FD

A lab

els on

pr od

uc ts

in sto

res .

D rie d A p ric o ts

S e rvin

g S ize

1 /4 c u p (3 3 g )

A m o u n t P e r S e rvin

C a lo rie s

8 0

% D a ily V

a lu e *

To ta l F a t

0 g

0 %

S a tu

ra te

d F

a t 0

0 %

T ra

n s F

a t 0

C h o le s te ro l 0

m g

0 %

S o d iu m 0

m g

0 %

To ta l C a rb o h yd ra te

2 1 g

8 %

D ie

ta ry

F ib

e r 2

9 %

To ta

l S u g a rs

1 8 g

A d

d e d

S u g a rs

P ro te in

1 g

V ita m in D

0 m

c g

†

C a lc iu m

2 0 m

g †

Iro n

0 .9

m g

4 %

P o ta s s iu m 3

8 0 m

8 %

*T h e %

D a ily

V a lu

e (D

V ) te

lls y

o u h

o w

m u c h a

n u trie

n t in

a s

e rv

in g o

f fo o d

c o n trib

u te

s to

a d

a ily

d ie

t. 2 ,0

0 0 c

a lo

rie s a

d a y is

u s e d

fo r g

e n e ra

n u tritio

n a

d v ic

e .

**S e e m

a n u fa

c tu

re r’s

la b

e l.

† N

o t a

s ig

n ific

a n t s

o u rc

e o

f n u trie

n t.

T h e s e n

u tritio

n fa

c t la

b e ls

a n d

th e ir s

e rv

in g

s iz

e s m

a y lo

o k d

iffe re

n t th

a n th

e F

D A

la b

e ls

o n p

ro d

u c ts

in s

to re

s .

Applesauce

Serving Size 1/2 cup (122g)

Amount Per Serving

Calories 50

% Daily Value*

Total Fat0g 0%

Saturated Fat 0g 0%

Trans Fat 0g

Cholesterol 0mg 0%

Sodium 0mg 0%

Total Carbohydrate14g 5%

Dietary Fiber 1g 5%

Total Sugars 11g

Added Sugars **

Protein 0g

Vitamin D0mcg †

Calcium10mg †

Iron0.3mg †

Potassium90mg 2%

*The % Daily Value (DV) tells you how much

a nutrient in a serving of food contributes to a

daily diet. 2,000 calories a day is used for general

nutrition advice.

**See manufacturer’s label.

†Not a significant source of nutrient.

These nutrition fact labels and their serving sizes

may look different than the FDA labels on products

in stores.

S ta rfru

it S e rvin

g S ize

1 /2 c u p (6 6 g )

A m o u n t P e r S e rvin

g C a lo rie s

2 0

% D a ily V

a lu e *

To ta l F a t

0 g

0 %

S a tu

ra te

d F

a t 0

0 %

T ra

n s F

a t 0

g C h o le s te ro l 0

m g

0 %

S o d iu m 0

m g

0 %

To ta l C a rb o h yd ra te

4 g

2 %

D ie

ta ry

F ib

e r 2

6 %

To ta

l S u g a rs

3 g

A d

d e d

S u g a rs

0 g

0 %

P ro te in

L e s s th

a n 1

V ita m in D

0 m

c g

†

C a lc iu m

0 m

g †

Iro n

0 .1

m g

† P o ta s s iu m 9

0 m

2 %

*T h e %

D a ily

V a lu

e (D

V ) te

lls y

o u h

o w

m u c h a

n u trie

n t in

s e rv

in g o

f fo o d

c o n trib

u te

s to

a d

a ily

d ie

t. 2 ,0

0 0 c

a lo

rie s

a d

a y is

u s e d

fo r g

e n e ra

l n u tritio

n a

d v ic

e .

†N o t a

s ig

n ific

a n t s

o u rc

e o

f n u trie

n t.

T h e s e n

u tritio

n fa

c t la

b e ls

a n d

th e ir s

e rv

in g s

iz e s m

a y lo

o k

d iffe

re n t th

a n th

e F

D A

la b

e ls

o n p

ro d

u c ts

in s

to re

s .

BANANA

1 m edium

BLUEBERRIES 1⁄2 cup

CA NT

AL OU

1 ⁄4 m elo

FR UIT

CO CK

TA IL

1 ⁄2 c up

CARD 22

Blu ebe

rrie s

Ser ving

Siz e 1/

2 c up

(74 g)

Am oun

t Pe r Se

rvin g

Cal orie

% D aily

Val ue*

Tot al F

at 0 g

Sat ura

ted Fa

t 0g

Tra ns

Fat 0g

Cho lest

ero l 0m

Sod ium

0m g

Tot al C

arb ohy

dra te 1

Die tary

Fib er 2

Tot al S

uga rs 7

ded Su

gar s 0

Pro tein

Les s th

an 1g

Vita min

D 0 mc

g†

Cal ciu

m 0 mg

†

Iron 0.2

mg †

Pot ass

ium 55m

g†

*Th e %

Da ily V

alu e (D

V) t ells

yo u h

ow mu

ch a n

utri ent

in a

ser vin

g o f fo

od con

trib ute

s to a d

aily die

t. 2 ,00

0 c alo

ries

a d ay

is u sed

for ge

ner al n

utri tion

ad vice

† No t a

sig nifi

can t so

urc e o

f nu trie

nt.

The se

nut ritio

n fa ct l

abe ls a

nd the

ir s erv

ing siz

es ma

y lo ok

diff ere

nt t han

the FD

A la bel

s o n p

rod uct

s in sto

res .

*The % Daily Value (DV) tells you how much a nutrient in a

serving of food contributes to a daily diet. 2,000 calories

a day is used for general nutrition advice.

**See manufacturer’s label.

† Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may

look different than the FDA labels on products in stores.

Fruit Cocktail Serving Size

Amount Per Serving

CaloriesTotal FatSaturated Fat Trans Fat

Cholesterol

SodiumTotal Carbohydrate

Dietary Fiber

Total Sugars

Added Sugars

ProteinVitamin D CalciumIronPotassium

In Juice 1/2 cup (119g)

60 % Daily Value*

0g 0mg

5mg

14g

1g 4%

13g **

Less than 1g

0mcg †10mg †0.3mg †115mg

In Heavy Syrup

1/2 cup (124g)

90 % Daily Value*

0g 0mg

5mg

23g

1g 4%

22g

Less than 1g

0mcg †10mg †0.4mg

110mg

C an ta lo up e

S er vi ng S iz e 1 /4 m el on (1 3 8 g)

A m ou nt P er S er vi ng

C al or ie s 4 5

% D ai ly V al ue *

To ta l F at

0 g

0 %

S a tu

ra te

d F

a t 0 g 0

Tr a n s

F a t 0 g

C ho le st er ol 0

m g 0 %

S od iu m 2

0 m

g 1

To ta l C ar bo hy dr at e

11 g

D ie

ta ry

F ib

e r 1 g

4 %

To ta

l S u g a rs

1 1 g

A d d e d S

u g a rs

0 g

P ro te in L

e ss

t h a n 1

Vi ta m in D

0 m

c g

†

C al ci um

10 m

g †

Ir on

0 .3

m g

†

P ot as si um

3 7 0 m

g 8 %

*T h e %

D a ily

V a lu

e ( D

V ) te

lls y

o u h

o w

m u c h a

n u tr ie

n t in

se rv

in g o

f fo

o d c

o n tr ib

u te

s to

a d

a ily

d ie

t. 2

,0 0 0 c

a lo

ri e s

a d

a y

is u

se d f o r g e n e ra

l n u tr it io

n a

d vi

c e .

† N o t a s

ig n ifi

c a n t so

u rc

e o

f n u tr ie

n t.

T h e se

n u tr it io

n f a c t la

b e ls

a n d t h e ir s

e rv

in g s

iz e s

m a y

lo o k

d iff

e re

n t th

a n t h e F

D A la

b e ls

o n p

ro d u c ts

in s

to re

Ba na na

Se rvi ng Si ze 1 me diu m (11 8g )

Am ou nt Pe r S er vin g

Ca lor ies

11 0

% Da ily Va lue *

To tal Fa t0

Sa tur

ate d F

at 0g

Tra ns

Fa t 0

Ch ole ste rol 0m

So diu m

0m g

To tal C arb

oh yd rat e2

10 %

Di eta

ry Fib

er 3g

11 %

To tal

S ug

ars 14

dd ed

S ug

ars 0g

Pr ote

in 1g

Vit am in D0

mc g†

Ca lci um

10 mg

†

Iro n0

.3m g†

Po tas siu m

42 0m

*T he

% D

ail y V

alu e (

DV ) te

lls yo

u h ow

m uc

h a

nu trie

nt in

a s erv

ing of

fo od

co ntr

ibu tes

to a

da ily

die t. 2

,00 0 c

alo rie

s a da

y i s u

se d f

or ge

ne ral

nu trit

ion ad

vic e.

† No

t a si

gn ific

an t s

ou rce

of nu

trie nt.

Th es

e n utr

itio n f

ac t la

be ls

an d t

he ir s

erv ing

siz es

m ay

lo ok

di ffe

ren t t

ha n t

he FD

A lab

els

on pr

od uc

ts in

sto res

GRAPEFRUIT 1⁄2 medium

GRAPES

1⁄2cup

LYCHEE 1⁄2 cup

NE CT

AR INE

1 m ed

ium

CARD 23

Gra pef

ruit

Ser ving

Siz e 1

/2 m edi

um (12

3g)

Am oun

t Pe r Se

rvin g

Cal orie

% D aily

Val ue*

Tot al F

at 0 g

Sat ura

ted Fa

t 0g

Tra ns

Fat 0g

Cho lest

ero l 0m

Sod ium

0m g

Tot al C

arb ohy

dra te 1

Die tary

Fib er 2

Tot al S

uga rs 8

A dde

d S uga

rs 0 g

Pro tein

Les s th

an 1g

Vita min

D 0 mc

g†

Cal ciu

m 3 0m

Iron 0.1

mg †

Pot ass

ium 170

*Th e %

Da ily V

alu e (D

V) t ells

yo u h

ow mu

ch a n

utri ent

in a

ser vin

g o f fo

od con

trib ute

s to a d

aily die

t. 2 ,00

0 c alo

ries

a d ay

is u sed

for ge

ner al n

utri tion

ad vice

† No t a

sig nifi

can t so

urc e o

f nu trie

nt.

The se

nut ritio

n fa ct l

abe ls a

nd the

ir s erv

ing siz

es ma

y lo ok

diff ere

nt t han

the FD

A la bel

s o n p

rod uct

s in sto

res .

Gr ap es

Se rv in g Si ze 1 /2 c up (4 6g )

Am ou nt P er S er vi ng

Ca lo rie s 3 0

% D ai ly V al ue *

To ta l F at

Sa tu

ra te

d Fa

t 0 g

Tr an

s Fa

t 0 g

Ch ol es te ro l 0

m g

So di um 0

m g

0 %

To ta l C ar bo hy dr at e

D ie

ta ry

F ib

er L

es s

th an

1 g

1 %

To ta

l S ug

ar s

dd ed

S ug

ar s

0 %

Pr ot ei n

Le ss

th an

1 g

Vi ta m in D

0m cg

†

Ca lc iu m

10 m

g†

Iro n

0. 1m

g†

Po ta ss iu m 9

0m g

*T he

% D

ai ly V

al ue

(D V)

te lls

y ou

h ow

m uc

h a

nu tri

en t i

n a

se rv

in g

of fo

od c

on tri

bu te

s to

a d

ai ly d

ie t.

2, 00

0 ca

lo rie

a da

y is u

se d

fo r g

en er

al n

ut rit

io n

ad vi ce

† N ot

a s

ig ni

fic an

t s ou

rc e

of n

ut rie

nt .

Th es

e nu

tri tio

n fa

ct la

be ls a

nd th

ei r s

er vi ng

s iz es

m ay

lo ok

di ffe

re nt

th an

th e

FD A

la be

ls o

n pr

od uc

ts in

s to

re s.

Canned Lychee Serving Size 1/2 cup (140g)

Amount Per Serving

Calories 120 % Daily Value*

Total Fat 0.5g 1%

Saturated Fat 0g 0%

Trans Fat 0g

Cholesterol 0mg 0%

Sodium 90mg 4%

Total Carbohydrate 27g 10%

Dietary Fiber 1g 4%

Total Sugars 22g

Added Sugars **

Protein Less than 1g

Vitamin D �

Calcium 20mg†

Iron 1.1mg 6%

Potassium �

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

**See manufacturer’s label. � Data not available for nutrient. †Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may look different than the FDA labels on products in stores.

Nectarine

Serving Size 1medium (142g)

Amount Per Serving

Calories

60 % Daily Value*

Total Fat Less than 1g

Saturated Fat 0g

Trans Fat 0g

Cholesterol 0mg

Sodium 0mg

Total Carbohydrate 15g

Dietary Fiber 2g

Total Sugars 11g

Added Sugars 0g 0%

Protein 2g

Vitamin D 0mcg †

Calcium 10mg †

Iron 0.4mg

Potassium 290mg

*The % Daily Value (DV) tells you how much a nutrient

in a serving of food contributes to a daily diet. 2,000

calories a day is used for general nutrition advice.

† Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may

look different than the FDA labels on products in stores.

ORANGE

1 fruit

ORANG E JUICE 1

⁄2cup

CAN N ED

PEACH ES

1⁄2cup

DRIED APPLE RINGS

5 rings

CARD 24

Dr ie d Ap pl e Ri ng s

Se rv in g Si ze 5 ri ng s (3 2g )

Am ou nt P er S er vi ng

Ca lo rie s

% D ai ly V al ue *

To ta l F at

Sa tu

ra te

d Fa

t 0 g

Tr an

s Fa

t 0 g

Ch ol es te ro l 0

m g

So di um 3

0m g

To ta l C ar bo hy dr at e

21 g

D ie

ta ry

F ib

er 3

10 %

To ta

l S ug

ar s

18 g

dd ed

S ug

ar s

* *

Pr ot ei n

Le ss

th an

1 g

Vi ta m in D

0m cg

†

Ca lc iu m

0m g †

Iro n

0. 5m

Po ta ss iu m 14

0m g

*T he

% D

ai ly V

al ue

(D V)

te lls

y ou

h ow

m uc

h a

nu tri

en t i

n a

se rv

in g

of fo

od c

on tri

bu te

s to

a d

ai ly d

ie t.

2, 00

0 ca

lo rie

a da

y is u

se d

fo r g

en er

al n

ut rit

io n

ad vi ce

** Se

e m

an uf

ac tu

re r’s

la be

† N ot

a s

ig ni

fic an

t s ou

rc e

of n

ut rie

nt .

Th es

e nu

tri tio

n fa

ct la

be ls a

nd th

ei r s

er vi ng

s iz es

m ay

lo ok

di ffe

re nt

th an

th e

FD A

la be

ls o

n pr

od uc

ts in

s to

re s.

C an ne d

P ea ch es

Se rv in g Si ze

A m ou nt P er S er vi ng

C al or ie s

To ta l F at

S at

ur at

ed F

Tr an

s F at

C ho le st er ol

So di um

To ta l C ar bo hy dr at e

D ie

ta ry

F ib

To ta

l S ug

ar s

d d ed

S ug

ar s

P ro te in

Vi ta m in D

C al ci um

Ir on P ot as si um

In J ui ce

1/ 2 cu p (1 25 g)

6 0

% D ai ly V al ue *

0m g

0 %

5m g

0 %

14 g

5 %

13 g

Le ss

t ha

n 1g

0m cg

†

10 m

g† 0. 3m

g†

16 0m

In L ig ht S yr up

1/ 2 cu p (1 26 g)

7 0

% D ai ly V al ue *

0m g

0 %

5m g

0 %

18 g

7 %

17 g

Le ss

t ha

n 1g

0m cg

†

0m g† 0.

5m g

12 0m

In H ea vy S yr up

1/ 2 cu p (1 31 g)

1 00

% D ai ly V al ue *

0m g

0 %

10 m

26 g

9 %

26 g

Le ss

t ha

n 1g

0m cg

†

0m g† 0.

4m g†

12 0m

*T he

% D

ai ly V

al ue

(D V ) t

el ls y

o u

ho w

m uc

h a

nu tr ie

nt in

a s

er vi ng

o f fo

o d c

o nt

rib ut

es t o a

d ai

ly d

ie t. 2

,0 00

c al

o rie

s a

d ay

is u

se d f o r

g en

er al

n ut

rit io

n ad

vi ce

** S ee

m an

uf ac

tu re

r’s la

b el

† N o t a

si g ni

fic an

t so

ur ce

o f nu

tr ie

nt .

T he

se n

ut rit

io n

fa ct

la b el

s an

d t he

ir se

rv in

g s

iz es

m ay

lo o k

d iff

er en

t th

an t he

F D A la

b el

s o n

p ro

d uc

ts in

s to

re s.

Orang e Serving S

ize 1 f ruit (13

1g) Amou nt Per

Servin g Calo

ries 60 %

Daily Value*

Total F at0g

0% Satura

ted Fa t 0g

0% Trans

Fat 0g Choles

terol 0 mg

0% Sodium

0mg

0% Total C

arbohy drate1

5g 6%

Dietar y Fibe

r 3g 11%

Total S ugars

12g Adde

d Sug ars 0g

Protei n1g

Vitami n D0m

cg† Calc ium50

4% Iron0.1

mg† Potass

ium 24 0mg

6% *The %

Daily Value

(DV) te lls you

how m uch a

nutrie nt in a

servin g of fo

od co ntribu

tes to a dail

y diet. 2,000

calori es

a day is use

d for g eneral

nutrit ion ad

vice.

†N ot a si

gnifica nt sou

rce of nutrie

nt.

These nutrit

ion fac t label

s and their s

erving sizes

may l ook

differe nt tha

n the FDA la

bels o n prod

ucts in store

Orange Juice

Serving Size 1/2 cup (125g)

Amount Per Serving

Calories 60

% Daily Value*

Total Fat0g

Saturated Fat 0g

Trans Fat 0g

Cholesterol 0mg

Sodium 0mg

Total Carbohydrate14g 5%

Dietary Fiber Less than 1g 1%

Total Sugars 11g

Added Sugars **

ProteinLess than 1g

Vitamin D0mcg †

Calcium10mg †

Iron0.2mg †

Potassium 220mg

*The % Daily Value (DV) tells you how much a nutrient

in a serving of food contributes to a daily diet. 2,000

calories a day is used for general nutrition advice.

**See manufacturer’s label.

†Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may

look different than the FDA labels on products in stores.

PEAR 1 medi

CA NN

ED PE

AR S

1 ⁄2c

P IN

E A

P P

LE 1⁄2

cu p

K IW

IF R

U IT

1 f

ru it

CARD 25

*The % Daily

Value (DV) te

lls you how m

uch a nutrie

nt in a

servin g of fo

od co ntribu

tes to a dail

y diet. 2,000

calori es

a day is use

d for g eneral

nutrit ion ad

vice.

**See manuf

acture r’s lab

el.

†Not a signifi

cant s ource

of nu trient.

These nutrit

ion fac t label

s and their s

erving sizes

may l ook

differe nt tha

n the FDA la

bels o n prod

ucts in store

Pineap ple

Servin g Size

Amoun t Per S

erving

Calori es

Total F at

Satura ted Fa

Trans Fat

Choles terol

Sodium

Total C arbohy

drate

Dietar y Fibe

Total S ugars

Ad ded S

ugars

Protei n

Vitami n D

Calciu m

Iron

Potass ium

Fresh

1/2 cu p (83g

)

% Dail y Value

0g 0%

0mg 0%

11g 4%

0g 0%

Less t han 1g

0mcg †

10mg †

0.2mg †

90mg 2%

Canne d

1/2 cu p (127

100

% Dail y Value

0g 0%

0mg 0%

26g 9%

21g **

Less t han 1g

0mcg †

20mg †

0.5mg 2%

130mg 2%

Kiwi Serving Size 1 fruit (69g)

Amount Per Serving

Calories 40 % Daily Value*

Total Fat 0g 0% Saturated Fat 0g 0% Trans Fat 0g

Cholesterol 0mg 0% Sodium 0mg 0% Total Carbohydrate 10g 4%

Dietary Fiber 2g 8% Total Sugars 6g

Added Sugars 0g 0% Protein Less than 1g

Vitamin D 0mcg†

Calcium 20mg†

Iron 0.2mg†

Potassium 220mg 4%

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

†Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may look different than the FDA labels on products in stores.

Pear Serving Size 1 medium (178g)

Amount Per Serving

Calories 100

% Daily Value*

Total Fat0g

Saturated Fat 0g 0%

Trans Fat 0g

Cholesterol 0mg 0%

Sodium 0mg

Total Carbohydrate27g 10%

Dietary Fiber 6g 20%

Total Sugars 17g

Added Sugars 0g 0%

ProteinLess than 1g

Vitamin D0mcg †

Calcium20mg †

Iron0.3mg †

Potassium 210mg 4%

*The % Daily Value (DV) tells you how much a nutrient in a

serving of food contributes to a daily diet. 2,000 calories

a day is used for general nutrition advice.

†Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may look

different than the FDA labels on products in stores.

Canned

Pears

Serving Size

Amount Per Serving

Calories

Total Fat

Saturated Fat

Trans Fat

Cholesterol

Sodium

Total Carbohydrate

Dietary Fiber

Total Sugars

Added Sugars

Protein

Vitamin D

Calcium

Iron

Potassium

In Water

1/2 cup (122g)

% Daily Value*

0g 0%

0mg 0%

10g 3%

2g 7%

0mcg †

10mg †

0.3mg †

65mg 1%

In Light Syrup

1/2 cup (125.5g)

% Daily Value*

0g 0%

0mg 0%

5mg 0%

19g 7%

2g 7%

15g

0mcg †

10mg †

0.4mg †

85mg 2%

In Heavy Syrup

1/2 cup (133g)

100

% Daily Value*

0g 0%

0mg 0%

5mg 0%

26g 9%

2g 8%

20g

0mcg †

10mg †

0.3mg †

85mg 2%

*The % Daily Value (DV) tells you how much a nutrient in a serving

of food contributes to a daily diet. 2,000 calories a day is used for

general nutrition advice.

**See manufacturer’s label.

†Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may look

different than the FDA labels on products in stores.

STRAWBERRIES

1⁄2 cup

RA IS

IN S

1 ⁄4 cu

W A TE

R M

E LO

1 ⁄2

cu p

M A

N G

1⁄2 cu p

CARD 26

Raisins

Serving Size 1/4 cup (36g)

Am ount Per Serving

C alories

110

% D aily Value*

Total Fat 0g

0 %

S aturated Fat 0g

0 %

Trans Fat 0g

C holesterol 0m

0 %

Sodium 0m

0 %

Total C arbohydrate

29g

10 %

D ietary Fiber 2g

6 %

Total S ugars 23g

A dded S

ugars **

Protein 1g

Vitam in D

0m cg †

C alcium

20m g †

Iron 0.6m

4 %

Potassium 270m

6 %

*The % D

aily Value (D V) tells you how

m uch a nutrient in a

serving of food contributes to a daily diet. 2,000 calories

a day is used for general nutrition advice.

**S ee m

anufacturer’s label.

† N ot a significant source of nutrient.

These nutrition fact labels and their serving sizes m ay look

different than the FD A labels on products in stores.

M an g o

S e rv in g S iz e 1 /2 c u p ( 8 3 g )

A m o u n t P e r S e rv in g

C al o ri e s

5 0

% D ai ly V al u e *

To ta l F at

0 g

0 %

S a tu

ra te

d F

a t 0 g

0 %

Tr a n s

F a t 0 g

C h o le st e ro l

0 m

0 %

S o d iu m 0

m g

0 %

To ta l C ar b o h yd ra te

12 g

4 %

D ie

ta ry

F ib

e r 1 g

5 %

To ta

l S u g a rs

1 1 g

d d e d S

u g a rs

0 g

P ro te in

L e ss

t h a n 1

V it am in D

0 m

c g

†

C al ci u m

10 m

g †

Ir o n

0 .1

m g

†

P o ta ss iu m 1

4 0 m

2 %

*T h e %

D a ily

V a lu

e ( D

V ) te

lls y

o u h

o w

m u c h a

n u tr

ie n t in

se rv

in g o

f fo

o d c

o n tr

ib u te

s to

a d

a ily

d ie

t. 2

,0 0 0 c

a lo

ri e s

a d

a y

is u

se d f o r g e n e ra

l n u tr

it io

n a

d vi

c e .

† N o t a s

ig n if ic

a n t so

u rc

e o

f n u tr

ie n t.

T h e se

n u tr

it io

n f a c t la

b e ls

a n d t h e ir s

e rv

in g s

iz e s

m a y

lo o k

d iff

e re

n t th

a n t h e F

D A

la b e ls

o n p

ro d u c ts

in s

to re

St raw

be rri es

Se rvi ng Si ze 1/ 2 c up (7 7g )

Am ou nt Pe r S er vin g

Ca lor ies

% Da ily Va lue *

To tal Fa t 0

Sa tur

ate d F

at 0g

Tra ns

Fa t 0

Ch ole ste rol 0m

So diu m

0m g

To tal C arb

oh yd rat e 6

Di eta

ry Fib

er 2g

To tal

S ug

ars 4g

dd ed

S ug

ars 0g

Pr ote

in Le

ss th

an 1g

Vit am in D 0

mc g †

Ca lci um

10 mg

†

Iro n 0

.3m g †

Po tas siu m

12 0m

*T he

% D

ail y V

alu e (

DV ) te

lls yo

u h ow

m uc

h a nu

trie nt

in a

se rvi

ng of

fo od

co ntr

ibu tes

to a

da ily

di et.

2, 00

0 c alo

rie s

a d ay

is us

ed fo

r g en

era l n

utr itio

n a dv

ice .

† No t a

si gn

ific an

t s ou

rce of

nu trie

nt.

Th es

e n utr

itio n f

ac t la

be ls

an d t

he ir s

erv ing

si ze

s m ay

lo ok

dif fer

en t t

ha n t

he FD

A lab

els on

pr od

uc ts

in sto

res .

W a te rm e lo n

S e rvin

g S ize 1 /2 c u p (7 6 g )

A m o u n t P e r S e rvin

C a lo rie s

2 5

% D a ily V

a lu e *

To ta l F a t

0 g

0 %

S a tu

ra te

d F

a t 0

0 %

Tra n s F

a t 0

C h o le ste

ro l 0

m g

0 %

S o d iu m 0

m g

0 %

To ta l C a rb o h yd ra te

6 g

2 %

D ie

ta ry

F ib

e r L

e s s th

a n 1

g 1

To ta

l S u g a rs

5 g

A d d e d S

u g a rs

0 g

0 %

P ro te in

L e s s th

a n 1

V ita m in D

0 m

c g

†

C a lc iu m

10 m

g †

Iro n

0 .2

m g

† P o ta ssiu

m 8

5 m

2 %

*T h e %

D a ily

V a lu

e (D

V ) te

lls y

o u h

o w

m u c h a

n u trie

n t in

s e rv

in g o

f fo o d c

o n trib

u te

s to

a d

a ily

d ie

t. 2 ,0

0 0 c

a lo

rie s

a d

a y is

u s e d fo

r g e n e ra

l n u tritio

n a

d v ic

e .

†N o t a

s ig

n ific

a n t s

o u rc

e o

f n u trie

n t.

T h e s e n

u tritio

n fa

c t la

b e ls

a n d th

e ir s

e rv

in g s

ize s m

a y lo

o k

d iffe

re n t th

a n th

e F

D A

la b e ls

o n p

ro d u c ts

in s

to re

s .

BAGEL 1⁄2 bage

B IS C U IT

1 b iscu

it PITA

BR EAD 1⁄

2pit a

GRITS

1⁄2cup

CARD 27

B is c u it

S e rv in g S iz e 1 b is c u it ( 6 0 g )

A m o u n t P e r S e rv in g

C a lo ri e s

2 1 0

% D a il y V a lu e *

T o ta l F a t

1 0 g

1 3

S a tu

ra te

d F

a t

2 .5

g 1 3

T ra

n s F

a t

0 g

C h o le s te ro l

L e s s t

h a n 5

m g

1 %

S o d iu m 3

5 0 m

g 1 5

T o ta l C a rb o h y d ra te

2 7 g

1 0

D ie

ta ry

F ib

e r

L e s s t

h a n 1

g 3

T o

ta l S

u g

a rs

1 g

A d

d e d

S u g

a rs

P ro te in

4 g

V it a m in D

�

C a lc iu m

1 4 0 m

g 1 0

Ir o n

1 .7

m g

1 0

P o ta s s iu m 7

5 m

g 2

*T h e %

D a il y V

a lu

e ( D

V ) te

ll s y

o u h

o w

m u c h a

n u tr

ie n t

in a

s e rv

in g

o f

fo o

d c

o n tr

ib u te

s t

o a

d a il y d

ie t.

2 ,0

0 0

c a lo

ri e s a

d a y i s u

s e d

f o

r g

e n e ra

l n u tr

it io

n a

d v ic

e .

** S

e e m

a n u fa

c tu

re r’ s l a b

e l.

� D

a ta

n o

t a v a il a b

le f

o r

n u tr

ie n t.

T h e s e n

u tr

it io

n f

a c t

la b

e ls

a n d

t h e ir s

e rv

in g

s iz

e s m

a y

lo o

k d

if fe

re n t

th a n t

h e F

D A

l a b

e ls

o n p

ro d

u c ts

i n s

to re

s .

BagelServing Size 1/2 bagel (43g)Amount Per ServingCalories 110 % Daily Value*

Total Fat 0g 0% Saturated Fat 0g 0% Trans Fat 0g

Cholesterol 0mg 0% Sodium 160mg 7% Total Carbohydrate 23g 9%

Dietary Fiber 2g 7% Total Sugars 4g Added Sugars **

Protein 4g Vitamin D 0mcg†Calcium 40mg 4% Iron 1.8mg 10% Potassium 75mg 2%

*The % Daily Value (DV) tells you how much

a nutrient in a serving of food contributes

to a daily diet. 2,000 calories a day is used

for general nutrition advice. **See manufacturer’s label. †Not a significant source of nutrient.

These nutrition fact labels and their serving

sizes may look different than the FDA labels

on products in stores.

P it a B re ad

S e rv in g S iz e 1 /2 p it a (3 0 g )

A m o u n t P e r S e rv in g

C al o ri e s 8 0

% D ai ly V al u e *

To ta l F at

0 g 0

S a tu

ra te

d F

a t 0 g

Tr a n s

F a t 0 g

C h o le st e ro l

0 m

g 0

S o d iu m 1

6 0 m

g 7

To ta l C ar b o h yd ra te

17 g 6

D ie

ta ry

F ib

e r L e ss

t h a n 1

g 3

To ta

l S u g a rs

0 g

d d e d S

u g a rs

* *

P ro te in 3

V it am in D

0 m

c g†

C al ci u m

3 0 m

g 2

Ir o n

0 .8

m g 4

P o ta ss iu m

3 5 m

g 0

*T h e %

D a ily

V a lu

e ( D

V ) te

lls y

o u h

o w

m u c h a

n u tr

ie n t in

a s

e rv

in g o

f fo

o d c

o n tr

ib u te

s to

a d

a ily

d ie

t. 2

,0 0 0 c

a lo

ri e s

a d

a y

is u

se d f o r g e n e ra

n u tr

it io

n a

d vi

c e .

** S

e e m

a n u fa

c tu

re r’ s

la b e l.

† N

o t a s

ig n if ic

a n t so

u rc

e o

f n u tr

ie n t.

T h e se

n u tr

it io

n f a c t la

b e ls

a n d t h e ir s

e rv

in g

si ze

s m

a y

lo o k d

iff e re

n t th

a n t h e F

D A

la b e ls

o n p

ro d u c ts

in s

to re

s.Gr its

Se rv in g Si ze 1 /2 c up (1 29 g)

Am ou nt P er S er vi ng

Ca lo rie s 90

% D ai ly V al ue *

To ta l F at

Le ss

th an

1 g

Sa tu

ra te

d Fa

t 0 g

Tr an

s Fa

t 0 g

Ch ol es te ro l 0

m g

0 %

So di um 0

m g

0 %

To ta l C ar bo hy dr at e

19 g

D ie

ta ry

F ib

er 1

To ta

l S ug

ar s

dd ed

S ug

ar s

Pr ot ei n

Vi ta m in D

0m cg

†

Ca lc iu m

0m g†

Iro n

0. 7m

Po ta ss iu m

35 m

g†

*T he

% D

ai ly V

al ue

(D V)

te lls

y ou

h ow

m uc

h a

nu tri

en t i

n a

se rv

in g

of fo

od c

on tri

bu te

s to

a d

ai ly

di et

. 2 ,0

00 c

al or

ie s

a da

y is u

se d

fo r g

en er

nu tri

tio n

ad vi ce

** Se

e m

an uf

ac tu

re r’s

la be

† N ot

a s

ig ni

fic an

t s ou

rc e

of n

ut rie

nt .

Th es

e nu

tri tio

n fa

ct la

be ls a

nd th

ei r s

er vi ng

si ze

s m

ay lo

ok d

iff er

en t t

ha n

th e

FD A

la be

on p

ro du

ct s

in s

to re

RY E B

RE AD

1 s lic e

W HITE BREAD

1 slice

GRAH AM CR

ACKE RS 2 cr

acke rs

SN A CK C R A CK ER S

5 cr ac ke rs

CARD 28

Graham Crackers

Serving Size 2 crackers (30g)

Am ount Per Serving

Calories

130

% Daily Value*

Total Fat 3g

Saturated Fat Less than 1g 2%

Trans Fat 0g

Cholesterol 0m g

Sodium 160m

Total Carbohydrate 23g

D ietary Fiber 1g

Total Sugars 7g

Added Sugars **

Protein 2g

Vitam in D

0m cg

†

Calcium 20m

g †

Iron 1.1m

Potassium 50m

g †

*The % D

aily Value (D V) tells you how

m uch a nutrient

in a serving of food contributes to a daily diet. 2,000

calories a day is used for general nutrition advice.

**See m anufacturer’s label.

†N ot a significant source of nutrient.

These nutrition fact labels and their serving sizes m ay

look different than the FD A labels on products in stores.

Rye Bre

Ser ving

Siz e

Am oun

t Pe r Se

rvin g

Cal orie

Tot al F

Sat ura

ted Fa

Tra ns

Fat

Cho lest

ero l

Sod ium

Tot al C

arb ohy

dra te

Die tary

Fib er

Tot al S

uga rs

A dde

d S uga

Pro tein

Vita min

Cal ciu m

Iron

Pot ass

ium

Rye

1 s lice

(32 g)

% D aily

Val ue*

Les s th

an 1g

0m g

190 mg

15g

0m cg

†

20m g†

0.9 mg

55m g†

Pum per

nic kel

1 s lice

(32 g)

% D aily

Val ue*

Les s th

an 1g

0m g

190 mg

15g

0m cg

†

20m g†

0.9 mg

65m g†

*Th e %

Da ily V

alu e (D

V) t ells

yo u h

ow mu

ch a n

utri ent

in a s

erv ing

of foo

d c ont

ribu tes

to a da

ily d iet.

2,0 00

cal orie

s a da

y is us

ed for

gen era

l nu triti

on adv

ice .

**S ee

ma nuf

act ure

r’s lab

el.

† No t a

sig nifi

can t so

urc e o

f nu trie

nt.

The se

nut ritio

n fa ct l

abe ls a

nd the

ir s erv

ing siz

es ma

y lo ok

diff ere

nt t han

the FD

A la bel

on pro

duc ts i

n s tore

White Bread Serving Size 1 slice (28g)

Amount Per Serving

Calories 70 % Daily Value*

Total FatLess than 1g 1%

Saturated Fat Less than 1g 1%

Trans Fat 0g

Cholesterol 0mg 0%

Sodium 135mg 6%

Total Carbohydrate12g 4%

Dietary Fiber 3g 9%

Total Sugars 1g

Added Sugars **

Protein 3g

Vitamin D0mcg†

Calcium190mg 15%

Iron1.4mg 8%

Potassium35mg†

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

**See manufacturer’s label. †Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may look different than the FDA labels on products in stores.

Snack Crackers

Serving Size 5 crackers (16g)

Am ount Per Serving

Calories

% Daily Value*

Total Fat 4g

Saturated Fat 1g

Trans Fat 0g

Cholesterol 0m g

Sodium 115m

Total Carbohydrate 10g

D ietary Fiber Less than 1g

Total Sugars 1g

Added Sugars **

Protein 1g

Vitam in D

0m cg †

Calcium 20m

g †

Iron 0.6m

Potassium 20m

g †

*The % D

aily Value (D V) tells you how

m uch a nutrient

in a serving of food contributes to a daily diet. 2,000

calories a day is used for general nutrition advice.

**See m anufacturer’s label.

† N ot a significant source of nutrient.

These nutrition fact labels and their serving sizes m ay

look different than the FD A labels on products in stores.

B R A N F LA K ES

1 cu p

CH ED DA R CH EE SE

CR AC KE RS

55 cr ac ke rs

H A M B U R G E R B U N

1⁄2 ro ll

CARD 29

Cheddar Cheese

Crackers

Serving Size 55 crackers (29g)

Am ount Per Serving

Calories

130

% Daily Value*

Total Fat 4.5g

Saturated Fat

�

Trans Fat

�

Cholesterol

�

Sodium 250m

11%

Total Carbohydrate 19g

D ietary Fiber

�

Total Sugars 0g

Added Sugars **

Protein 3g

Vitam in D

�

Calcium 30m

Iron 1.2m

Potassium 55m

g †

*The % D

aily Value (D V) tells you how

m uch a nutrient

in a serving of food contributes to a daily diet. 2,000

calories a day is used for general nutrition advice.

� D ata not available for nutrient.

**See m anufacturer’s label.

† N ot a significant source of nutrient.

These nutrition fact labels and their serving sizes m ay

look different than the FD A labels on products in stores.

Hamburger Bun

Serving Size 1/2 roll (22g)

Amount Per Serving Calories

60% Daily Value*

Total Fat 1g

Saturated Fat Less than 1g 1%

Trans Fat 0g Cholesterol 0mg

Sodium 110mg

Total Carbohydrate 11g 4%

Dietary Fiber Less than 1g 1%

Total Sugars 2g Added Sugars **

Protein 2gVitamin D 0mcg † Calcium 30mg

Iron 0.8mg

Potassium 25mg † *The % Daily Value (DV) tells you how much a

nutrient in a serving of food contributes to a daily

diet. 2,000 calories a day is used for general

nutrition advice. **See manufacturer’s label.

† Not a significant source of nutrient.

These nutrition fact labels and their serving

sizes may look different than the FDA labels

on products in stores.

B ran

Flakes

S erving S

ize

A m ount P

er S erving

C alories

Total Fat

S a tu

ra te

d F

a t

Tra n s F

a t

C holesterol

S odium

Total C arbohydrate

D ie

ta ry F

ib e r

To ta

l S u g a rs

A d d e d S

u g a rs

P rotein

Vitam in D

C alcium

IronPotassium

B ran Flakes

1 cup (4

0 g)

13 0

% D aily Value*

1 g 1

L e ss th

a n 1

g 1

0 g

0 m

g 0

2 2 0 m

g 9

3 2 g 12

7 g

2 6 %

7 g

4 g

1.3 m

c g

6 %

2 0 m

g †

11.2 m

g 6

0 %

210 m

g 4

R aisin B

ran

1 cup (5

9 g)

19 0

% D aily Value*

1 g 1

L e ss th

a n 1

g 1

0 g

0 m

g 0

2 3 0 m

g 10

4 7 g 17

8 g

2 9 %

19 g **

4 g

1 m

c g 6

3 0 m

g 2

10 .8

m g 6

0 %

310 m

g 6

*T h e %

D a ily V

a lu

e (D

V ) te

lls yo u h

o w

m u c h a

n u trie

n t in

a se

rvin g o

f fo o d c

o n trib

u te

to a

d a ily d

ie t. 2

,0 0 0 c

a lo

rie s a

d a y is u

se d fo

r g e n e ra

l n u tritio

n a

d vic

e .

**S e e m

a n u fa

c tu

re r’s la

b e l.

† N

o t a

sig n ific

a n t so

u rc

e o

f n u trie

n t.

T h e se

n u tritio

n fa

c t la

b e ls a

n d th

e ir se

rvin g size

s m a y lo

o k d

iffe re

n t th

a n th

e F

D A la

b e ls

o n p

ro d u c ts in

sto re

SALTINE CRACKERS

5 crackers

C O R N F LA

K E S

1 cu

RYE CRACKER 1 cracker

CARD 30

Saltine Crackers Serving Size 5 crackers (15g)Amount Per ServingCalories 60

% Daily Value*

Total Fat 1.5g 2% Saturated Fat Less than 1g 1% Trans Fat 0g

Cholesterol 0mg 0% Sodium 140mg 6% Total Carbohydrate 11g 4%

Dietary Fiber Less than 1g 1% Total Sugars 0g Added Sugars **

Protein 1g Vitamin D 0mcg†Calcium 0mg†Iron 0.8mg 4%

Potassium 25mg†*The % Daily Value (DV) tells you how much

a nutrient in a serving of food contributes to a

daily diet. 2,000 calories a day is used for general

nutrition advice.**See manufacturer’s label. †Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may

look different than the FDA labels on products in stores.

C o rn

F la k e s

S e rv in g S iz e

A m o u n t P e r S e rv in g

C a lo ri e s

T o ta l F a t

S a tu

ra te

d F

a t

T ra

n s F

a t

C h o le s te ro l

S o d iu m

T o ta l C a rb o h y d ra te

D ie

ta ry

F ib

e r

T o

ta l S

u g

a rs

d d

e d

S u g

a rs

P ro te in

V it a m in D

C a lc iu m

Ir o n

P o ta s s iu m

C o rn F la k e s

1 c u p ( 2 8 g )

1 0 0

% D a il y V a lu e *

0 g

% 0 g

0 m

g 0

% 1 6 0 m

g 7

% 2 5 g

% L e s s t

h a n 1

g 3

% 2 g

2 g

2 m

c g

1 0

% 0 m

g †

5 .4

m g

3 0

% 3 0 m

g †

F ro s te d C o rn F la k e s

1 c u p ( 4 0 g )

1 6 0

% D a il y V a lu e *

0 g

% 0 g

0 m

g 0

% 1 5 0 m

g 7

% 3 7 g

1 4

% 1 g

% 1 7 g

1 g

1 .3

m c g

% 0 m

g †

6 m

g 3 5

% 4 0 m

g †

*T h e %

D a il y V

a lu

e ( D

V ) te

ll s y

o u h

o w

m u c h a

n u tr

ie n t

in a

s e rv

in g

o f

fo o

d c

o n tr

ib u te

s t

o a

d a il y d

ie t.

2 ,0

0 0 c

a lo

ri e s a

d a y i s u

s e d

f o

r g

e n e ra

l n u tr

it io

n a

d v ic

e .

** S

e e m

a n u fa

c tu

re r’ s l a b

e l.

† N

o t

a s

ig n if ic

a n t

s o

u rc

e o

f n u tr

ie n t.

T h e s e n

u tr

it io

n f

a c t

la b

e ls

a n d

t h e ir s

e rv

in g

s iz

e s m

a y l o

o k d

if fe

re n t

th a n t

h e F

D A

l a b

e ls

o n p

ro d

u c ts

in s

to re

s .

Cra cke

Se rvi ng Si ze

Am ou nt Pe r

Se rvi ng

Ca lor ies

Tot al F

Sa tur

ate d F

Tra ns

Fa t

Ch ole ste rol

So diu m

Tot al C

arb oh ydr

ate

Die tar

y F ibe

To tal

Su ga

A dd

ed Su

ga rs

Pro tei n

Vit am in D

Ca lciu

Iro n

Po tas siu m

Ry e

1 c rac

ker (2 5g )

% Da ily Val ue *

0m g

140 mg

20 g

20 %

0m cg

†

10m g †

1.5 mg

125 mg

Wh ole Wh

eat

6 c rac

ker s (2

8g )

120

% Da ily Val ue *

Le ss

tha n 1

g 3%

0m g

22 0m

10%

19g

10%

0m cg

†

10m g †

0.9 mg

95 mg

*Th e %

Da ily

Va lue

(D V)

tel ls y

ou ho

w mu

ch a

nu trie

nt in

a s erv

ing of

foo d c

on trib

ute s t

o a da

ily die

t. 2 ,00

0 c alo

rie s a

da y is

us ed

fo r g

en era

nu trit

ion ad

vic e.

**S ee

m an

ufa ctu

rer ’s l

ab el.

† No t a

sig nif

ica nt

so urc

e o f n

utr ien

Th es

e n utr

itio n f

ac t la

be ls a

nd th

eir se

rvi ng

siz es

m ay

lo ok

di ffe

ren t

tha n t

he FD

A l ab

els on

pr od

uc ts

in sto

res .

G R A N O LA

1 ⁄4 cu p

D IN N E R R O LL

1 sm

all

B R A N M U F F IN

1 sm all

E N G LI SH

M U F F IN

1 ⁄2 m u ff in

CARD 31

G ra n o la

S e rvin

g S ize 1 /4 c u p (1 o z) (2

8 g )

A m o u n t P e r S e rvin

g C a lo rie s 1

4 0

% D a ily V

a lu e *

To ta l F a t

7 g

9 %

S a tu

ra te

d F

a t 1

g 6

T ra

n s F

a t 0

g C h o le s te ro l 0

m g

0 %

S o d iu m 5

m g

0 %

To ta l C a rb o h yd ra te

1 5 g

5 %

D ie

ta ry

F ib

e r 3

g 9

To ta

l S u g a rs

6 g

A d

d e d

S u g a rs

P ro te in 4

V ita m in D

0 m

c g

†

C a lc iu m

2 0 m

g †

Iro n

1 .1

m g

6 %

P o ta s s iu m

1 5 0 m

g 4

*T h e %

D a ily

V a lu

e (D

V ) te

lls y

o u h

o w

m u c h a

n u trie

n t in

s e rv

in g o

f fo o d

c o n trib

u te

s to

a d

a ily

d ie

t. 2 ,0

0 0 c

a lo

rie s

a d

a y is

u s e d

fo r g

e n e ra

l n u tritio

n a

d v ic

e .

**S e e m

a n u fa

c tu

re r’s

la b

e l.

†N o t a

s ig

n ific

a n t s

o u rc

e o

f n u trie

n t.

T h e s e n

u tritio

n fa

c t la

b e ls

a n d

th e ir s

e rv

in g s

iz e s m

a y lo

o k

d iffe

re n t th

a n th

e F

D A

la b

e ls

o n p

ro d

u c ts

in s

to re

s .

B ra n M u ff in

S e rv in g S iz e 1 s m a ll ( 6 6 g )

A m o u n t P e r S e rv in g

C a lo ri e s

18 0

% D a il y V a lu e *

To ta l F a t

5 g

6 %

S a tu

ra te

d F

a t L e s s t h a n 1

g 4

Tr a n s F

a t 0 g

C h o le st e ro l

0 m

0 %

S o d iu m 2

6 0 m

11 %

To ta l C a rb o h yd ra te

3 2 g

12 %

D ie

ta ry

F ib

e r 3 g

11 %

To ta

l S

u g a rs

5 g

d d e d S

u g a rs

P ro te in

5 g

V it a m in D

0 m

c g

†

C a lc iu m

4 0 m

4 %

Ir o n

2 .8

m g

15 %

P o ta ss iu m 3

4 0 m

8 %

*T h e %

D a ily

V a lu

e ( D

V ) te

lls y

o u h

o w

m u c h a

n u tr

ie n t

in a

s e rv

in g o

f fo

o d c

o n tr

ib u te

s t o a

d a ily

d ie

t. 2

,0 0 0

c a lo

ri e s a

d a y i s u

s e d f o r g e n e ra

l n u tr

it io

n a

d v ic

e .

** S

e e m

a n u fa

c tu

re r’ s l a b e l.

† N o t a s

ig n if ic

a n t s o u rc

e o

f n u tr

ie n t.

T h e s e n

u tr

it io

n f a c t la

b e ls

a n d t h e ir s

e rv

in g s

iz e s m

a y

lo o k d

if fe

re n t th

a n t h e F

D A

l a b e ls

o n p

ro d u c ts

i n s

to re

s .

D in n e r R o ll

S e rv in g S iz e 1 s m a ll ( 2 8 g )

A m o u n t P e r S e rv in g

C a lo ri e s

9 0

% D a il y V a lu e *

T o ta l F a t

2 g

2 %

S a tu

ra te

d F

a t

L e s s t

h a n 1

g 2

T ra

n s F

a t

0 g

C h o le s te ro l

0 m

0 %

S o d iu m 1

3 0 m

6 %

T o ta l C a rb o h y d ra te

1 5 g

5 %

D ie

ta ry

F ib

e r

L e s s t

h a n 1

g 2

T o

ta l S

u g

a rs

2 g

d d

e d

S u g

a rs

P ro te in

3 g

V it a m in D

0 m

c g

† C a lc iu m

5 0 m

4 %

Ir o n

1 m

6 %

P o ta s s iu m 4

0 m

g †

*T h e %

D a il y V

a lu

e ( D

V ) te

ll s y

o u h

o w

m u c h a

n u tr

ie n t

in a

s e rv

in g

o f

fo o

d c

o n tr

ib u te

s t

o a

d a il y d

ie t.

2 ,0

0 0

c a lo

ri e s a

d a y i s u

s e d

f o

r g

e n e ra

l n u tr

it io

n a

d v ic

e .

** S

e e m

a n u fa

c tu

re r’ s l a b

e l.

† N

o t

a s

ig n if ic

a n t

s o

u rc

e o

f n u tr

ie n t.

T h e s e n

u tr

it io

n f

a c t

la b

e ls

a n d

t h e ir s

e rv

in g

s iz

e s m

a y l o

o k

d if fe

re n t

th a n t

h e F

D A

l a b

e ls

o n p

ro d

u c ts

i n s

to re

s .

E n g lis h M u ffin

S e rvin

g S ize 1 /2 m u ffin

(2 6 g )

A m o u n t P e r S e rvin

g C a lo rie s

7 0

% D a ily V

a lu e *

To ta l F a t

L e s s th

a n 1

1 %

S a tu

ra te

d F

a t L

e s s th

a n 1

g 1

T ra

n s F

a t 0

g C h o le s te ro l 0

m g

0 %

S o d iu m 1

2 5 m

5 %

To ta l C a rb o h yd ra te

1 4 g

5 %

D ie

ta ry

F ib

e r L

e s s th

a n 1

g 3

To ta

l S u g a rs

L e s s th

a n 1

A d

d e d

S u g a rs

P ro te in

3 g

V ita m in D

0 m

c g

†

C a lc iu m

5 0 m

4 %

Iro n

1 .2

m g

6 %

P o ta s s iu m 3

5 m

g †

*T h e %

D a ily

V a lu

e (D

V ) te

lls y

o u h

o w

m u c h a

n u trie

n t

in a

s e rv

in g o

f fo o d

c o n trib

u te

s to

a d

a ily

d ie

t. 2 ,0

0 0

c a lo

rie s a

d a y is

u s e d

fo r g

e n e ra

l n u tritio

n a

d v ic

e .

**S e e m

a n u fa

c tu

re r’s

la b

e l.

†N o t a

s ig

n ific

a n t s

o u rc

e o

f n u trie

n t.

T h e s e n

u tritio

n fa

c t la

b e ls

a n d

th e ir s

e rv

in g s

iz e s m

a y

lo o k d

iffe re

n t th

a n th

e F

D A

la b

e ls

o n p

ro d

u c ts

in s

to re

s .

PA NC

AK E

4” p anc

ake

HOT DO

G B UN

1 ⁄2 ro ll

O A T M E A L

1 ⁄2 cu p

CARD 32

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet.

2,000 calories a day is used for general nutrition advice.

**See manufacturer’s label.

† Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may look different than the FDA labels on products

in stores.

Pancake Serving Size

Amount Per Serving

CaloriesTotal FatSaturated Fat Trans Fat

Cholesterol SodiumTotal Carbohydrate

Dietary Fiber Total Sugars

Added Sugars

ProteinVitamin D CalciumIron

Potassium

4” pancake (38g)

80 % Daily Value*

0g 25mg

190mg

11g

Less than 1g 3%

0g **

3g 0mcg †80mg

0.5mg

75mg

Buckwheat 4” pancake (28g)

100 % Daily Value*

Less than 1g 1%

0g 0mg

190mg

20g

2g 9%

2g **

3g 0mcg †130mg

10%

1.3mg

90mg

Hot Dog Bun Serving Size 1/2 roll (22g)

Amount Per Serving Calories

60% Daily Value*

Total Fat 1g

Saturated Fat Less than 1g 1%

Trans Fat 0g Cholesterol 0mg

Sodium 110mg

Total Carbohydrate 11g 4%

Dietary Fiber Less than 1g 1%

Total Sugars 2g Added Sugars **

Protein 2gVitamin D 0mcg † Calcium 30mg

Iron 0.8mg

Potassium 25mg † *The % Daily Value (DV) tells you how much a nutrient

in a serving of food contributes to a daily diet. 2,000

calories a day is used for general nutrition advice.

**See manufacturer’s label.

† Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may

look different than the FDA labels on products in stores.

O a tm e a l

S e rv in g S iz e

A m o u n t P e r S e rv in g

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a t

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ta ry

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e r

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ta l S

u g

a rs

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d e d

S u g

a rs

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V ita m in D

C a lc iu m

Iro n

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O a tm e a l

1 /2 c u p (4 1 g )

1 6 0

% D a ily V a lu e *

2 .5

g 3

L e s s th

a n 1

g 2

0 g

0 m

g 0

0 m

g 0

2 8

g 1

0 %

4 g

1 5

0 g

5 g

0 m

c g

†

2 0

m g

†

1 .7

m g

1 0

1 5 0 m

g 4

C re a m o f W

h e a t

1 /2 c u p (8 9 g )

3 3 0

% D a ily V a lu e *

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g 2

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a n 1

g 1

0 g

0 m

g 0

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m g

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6 7

g 2

4 %

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1 0

0 g

9 g

0 m

c g

†

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0 m

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.4 m

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1 0 0 m

g 2

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V a lu

e (D

V ) te

lls y

o u h

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t. 2 ,0

0 0 c

a lo

rie s a

d a y is

u s e d

fo r g

e n e ra

l n u tritio

n a

d v ic

e .

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a n u fa

c tu

re r’s

la b

e l.

† N

o t a

s ig

n ific

a n t s

o u rc

e o

f n u

trie n t.

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u tritio

n fa

c t la

b e ls

a n d

th e ir s

e rv

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D A

la b

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p ro

d u c ts

in s

to re

s .

PASTA 1⁄2 cup

SOBA NOODLES 1⁄2 cup

RICE

1⁄2cup

E G G N O O D LE S

1⁄2 cu p

CARD 33

Egg No odles

Servin g Size

1/2 cu p (80g

)

Amoun t Per S

erving

Calori es

110

% Dail y Value

Total F at 1.5g

Satura ted Fa

t Less than

Trans Fat 0g

Choles terol 2

5mg

Sodium 0mg

Total C arbohy

drate 2 0g

Dietar y Fibe

r 1g

Total S ugars

Add ed Su

gars

Protei n 4g

Vitami n D 0.1

mcg †

Calciu m 10m

g†

Iron 1.2 mg

Potass ium 30

mg †

*The % Daily

Value (DV) te

lls you how m

uch a nutrie

nt in a

servin g of fo

od co ntribu

tes to a dail

y diet. 2,000

calori es

a day is use

d for g eneral

nutrit ion ad

vice.

**See manuf

acture r’s lab

el.

†Not a signifi

cant s ource

of nu trient.

These nutrit

ion fac t label

s and their

servin g size

s may look d

ifferen t

than t he FD

A labe ls on p

roduc ts

in stor es.

Pa sta

Se rvi ng Si ze

Am ou nt Pe r S er vin g

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Tra ns

Fa t

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Di eta

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ars

dd ed

S ug

ars

Pr ote in

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Ca lci um

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Pla in

1/ 2 c up (6 0g )

10 0

% Da ily Va lue *

Le ss

th an

1g 1%

Le ss

th an

1g 1%

0m g

19 g

0m cg

†

0m g †

0.8 mg

25 mg

†

Ve ge tab le

1/ 2 c up (6 7g )

% Da ily Va lue *

0m g

18 g

10 %

Le ss

th an

1g **

0m cg

†

10 mg

†

0.3 mg

†

20 mg

†

*T he

% D

ail y V

alu e (

DV ) te

lls yo

u h ow

m uc

h a nu

trie nt

in a s

erv ing

of fo

od co

ntr ibu

tes

to a

da ily

di et.

2, 00

0 c alo

rie s a

da y i

s u se

d f or

ge ne

ral nu

trit ion

ad vic

**S ee

m an

ufa ctu

rer ’s

lab el.

† No t a

si gn

ific an

t s ou

rce of

nu trie

nt.

Th es

e n utr

itio n f

ac t la

be ls

an d t

he ir s

erv ing

si ze

ma y l

oo k d

iffe ren

t t ha

n t he

FD A

lab els

on pr

od uc

in sto

res .

R ic e

S e rv in g S iz e

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C a lo ri e s

T o ta l F a t

S a tu

ra te

d F

a t

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n s F

a t

C h o le s te ro l

S o d iu m

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D ie

ta ry

F ib

e r

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ta l S

u g

a rs

d d

e d

S u g

a rs

P ro te in

V it a m in D

C a lc iu m

Ir o n

P o ta s s iu m

W h it e

1 /2 c u p ( 7 9 g ) 1 0 0

% D a il y V a lu e *

0 g

0 %

0 g

0 %

0 g

0 m

g 0

0 m

g 0

2 2 g

8 %

L e s s t

h a n 1

g 1

0 g

0 %

2 g

0 m

c g

†

1 0 m

g †

1 m

g 6

3 0 m

g †

L o n g G ra in B ro w n

1 /2 c u p ( 1 0 1 g ) 1 2 0

% D a il y V a lu e *

1 g

1 %

L e s s t

h a n 1

g 1

0 g

0 m

g 0

0 m

g 0

2 6 g

9 %

2 g

6 %

0 g

0 %

3 g

0 m

c g

†

0 m

g †

0 .6

m g

4 %

8 5 m

g 2

W il d

1 /2 c u p ( 8 2 g )

8 0

% D a il y V a lu e *

0 g

0 %

0 g

0 %

0 g

0 m

g 0

0 m

g 0

1 8 g

6 %

2 g

5 %

L e s s t

h a n 1

0 g

0 %

3 g

0 m

c g

†

0 m

g †

0 .5

m g

2 %

8 5 m

g 2

*T h e %

D a il y V

a lu

e ( D

V ) te

ll s y

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m u c h a

n u tr

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s e rv

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d a il y d

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2 ,0

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a lo

ri e s a

d a y i s u

s e d

f o

r g

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l n u tr

it io

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d v ic

e .

† N

o t

a s

ig n if ic

a n t

s o

u rc

e o

f n u tr

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T h e s e n

u tr

it io

n f

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D A

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to re

s .

Soba Noodles Serving Size 1/2 cup (57g)

Amount Per Serving

Calories 60 % Daily Value*

Total Fat 0g 0% Saturated Fat 0g 0% Trans Fat 0g

Cholesterol 0mg 0% Sodium 35mg 1% Total Carbohydrate 12g 4%

Dietary Fiber 0g 0% Total Sugars 0g

Added Sugars ** Protein 3g

Vitamin D 0mcg†

Calcium 0mg†

Iron 0.3mg†

Potassium 20mg†

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

**See manufacturer’s label. †Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may look different than the FDA labels on products in stores.

B R O W N R IC E

1⁄2 cu p

COU SCO

1 ⁄2 cu p

POLENTA 1⁄2 cup

WHOLE WHEAT DINNER ROLL

1 small

CARD 34

M e d iu m G ra in

B ro w n R ic e

S e rv in g S iz e 1 /2 c u p ( 9 7 g )

A m o u n t P e r S e rv in g

C al o ri e s

11 0

% D ai ly V al u e *

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1 g

1 %

S a tu

ra te

d F

a t L e ss

t h a n 1

g 1

Tr a n s

F a t 0 g

C h o le st e ro l

0 m

0 %

S o d iu m 0

m g

0 %

To ta l C ar b o h yd ra te

2 3 g

8 %

D ie

ta ry

F ib

e r 2 g

6 %

To ta

l S u g a rs

0 g

d d e d S

u g a rs

0 g

P ro te in

2 g

V it am in D

0 m

c g

†

C al ci u m

10 m

g †

Ir o n

0 .5

m g

2 %

P o ta ss iu m 7

5 m

2 %

*T h e %

D a ily

V a lu

e ( D

V ) te

lls y

o u h

o w

m u c h a

n u tr

ie n t in

se rv

in g o

f fo

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o n tr

ib u te

s to

a d

a ily

d ie

t. 2

,0 0 0 c

a lo

ri e s

a d

a y

is u

se d f o r g e n e ra

l n u tr

it io

n a

d vi

c e .

† N o t a s

ig n if ic

a n t so

u rc

e o

f n u tr

ie n t.

T h e se

n u tr

it io

n f a c t la

b e ls

a n d t h e ir s

e rv

in g s

iz e s

m a y

lo o k

d iff

e re

n t th

a n t h e F

D A

la b e ls

o n p

ro d u c ts

in s

to re

Polenta Serving Size 1/2 cup (31g)

Amount Per Serving

Calories 50 % Daily Value*

Total Fat 0g 0%

Saturated Fat 0g 0%

Trans Fat 0g

Cholesterol Less than 5mg 1%

Sodium 180mg 8%

Total Carbohydrate 11g 4%

Dietary Fiber Less than 1g 3%

Total Sugars 0g

Added Sugars 0g 0%

Protein 1g

Vitamin D �

Calcium 10mg†

Iron 0.2mg†

Potassium �

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

� Data not available for nutrient. †Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may look different than the FDA labels on products in stores.

Plain Couscous

Serving Size 1/2 cup (79g)

Amount Per Serving Calories

90% Daily Value*

Total Fat 0g

Saturated Fat 0g

Trans Fat 0g Cholesterol 0mg

Sodium 0mg

Total Carbohydrate 18g 7%

Dietary Fiber 1g

Total Sugars 0g Added Sugars 0g 0%

Protein 3gVitamin D 0mcg † Calcium 10mg † Iron 0.3mg †Potassium 45mg †

*The % Daily Value (DV) tells you how much a nutrient in a

serving of food contributes to a daily diet. 2,000 calories

a day is used for general nutrition advice.

† Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may look

different than the FDA labels on products in stores.

Whole Wheat Dinner Roll Serving Size 1 small (28g)

Amount Per Serving

Calories 70 % Daily Value*

Total Fat 1.5g 2% Saturated Fat Less than 1g 1% Trans Fat 0g

Cholesterol 0mg 0% Sodium 150mg 6% Total Carbohydrate 14g 5%

Dietary Fiber 2g 8% Total Sugars 2g

Added Sugars ** Protein 2g

Vitamin D 0mcg†

Calcium 30mg 2% Iron 0.7mg 4% Potassium 75mg 2%

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

**See manufacturer’s label. †Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may look different than the FDA labels on products in stores.

TO R TI LL A

6” t o rt ill a

WH OLE

WH EAT

BRE AD

1 sli ce

CARD 35

W h e a t B re a d

S e rvin

g S ize

A m o u n t P e r S e rvin

C a lo rie s

To ta l F a t

S a tu

ra te

d F

a t

T ra

n s F

a t

C h o le s te ro l

S o d iu m

To ta l C a rb o h yd ra te

D ie

ta ry

F ib

e r

T o ta

l S u g a rs

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d e d

S u g a rs

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V ita m in D

C a lc iu m

Iro n

P o ta s s iu m

W h o le W h e a t

1 s lic e (3 2 g )

8 0

% D a ily V

a lu e *

1 g

1 %

L e s s th

a n 1

g 1

0 g0 m

g 0

1 5 0 m

g 6

1 4 g

5 %

2 g

7 %

1 g **

4 g

0 m

c g

†

5 0 m

g 4

0 .8

m g

4 %

8 0 m

g 2

C ra c k e d W h e a t

1 s lic e (2 5 g )

7 0

% D a ily V

a lu e *

1 g

1 %

L e s s th

a n 1

g 1

0 g0 m

g 0

1 3 5 m

g 6

1 2 g

5 %

1 g

5 %

�

2 g

0 m

c g

†

1 0 m

g †

0 .7

m g

4 %

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g †

*T h e %

D a ily

V a lu

e (D

V ) te

lls y

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m u c h a

n u trie

n t in

a s

e rv

in g o

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s to

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2 ,0

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rie s a

d a y is

u s e d

fo r g

e n e ra

l n u tritio

n a

d v ic

e .

� D

a ta

n o t a

v a ila

b le

fo r n

u trie

n t.

**S e e m

a n u fa

c tu

re r’s

la b

e l.

† N

o t a

s ig

n ific

a n t s

o u rc

e o

f n u trie

n t.

T h e s e n

u tritio

n fa

c t la

b e ls

a n d

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in g s

iz e s m

a y lo

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e F

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la b

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to re

s .

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S e rvin

g S ize

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S a tu

ra te

d F

a t

Tra n s F

a t

C h o le ste ro l

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ta ry

F ib

e r

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l S u g a rs

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u g a rs

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V ita m in D

C a lc iu m

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C o rn

6 ” to

rtilla (2 6 g )

6 0

% D a ily V

a lu e *

L e s s th

a n 1

g 1

0 g

0 %

0 g0

m g

0 %

0 m

g 0

12 g

4 %

1 g

5 %

0 g **

1 g

0 m

c g †

5 0 m

g 4

0 .4

m g

2 %

4 0 m

g †

F lo u r

6 ” to

rtilla (3 0 g )

9 0

% D a ily V

a lu e *

2 .5

g 3

1 g

4 %

0 g0

m g

0 %

2 2 0 m

g 10

15 g

5 %

1 g

4 %

1 g **

2 g

0 m

c g †

4 0 m

g 4

1.1 m

g 6

4 0 m

g †

*T h e %

D a ily

V a lu

e (D

V ) te

lls y

o u h

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m u c h a

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n t in

a s

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2 ,0

0 0 c

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d a y is

u s e d fo

r g e n e ra

l n u tritio

n a

d v ic

e .

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a n u fa

c tu

re r’s

la b e l.

† N

o t a

s ig

n ific

a n t s

o u rc

e o

f n u trie

n t.

T h e s e n

u tritio

n fa

c t la

b e ls

a n d th

e ir s

e rv

in g s

ize s m

a y lo

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iffe re

n t th

a n th

e F

D A

la b e ls

o n p

ro d u c ts

in s

to re

s .

TA CO S HE LL

1 sh ell

W HOLE W

HEAT

W AFFLE

1, 7” waffle

CARD 36

Taco S h e ll

S e rvin

g S ize 1 sh e ll (13

g )

A m o u n t P e r S e rvin

C alo rie s 6

% D aily Valu

e *

To tal F

at 3 g

4 %

S a tu

ra te

d F

a t 1

g 5

Tra n s F

a t 0

C h o le ste ro l 0

m g

0 %

S o d iu m 4

0 m

g 2

To tal C

arb o h yd rate

8 g 3

D ie

ta ry F

ib e r L

e ss th

a n 1

g 3

To ta

l S u g a rs 0

A d d e d S

u g a rs 0

g 0

P ro te in L

e ss th

a n 1

V itam

in D

0 m

c g †

C alciu

m 10

m g †

Iro n

0 .2

m g †

P o tassiu

m 3 0 m

g †

*T h e %

D a ily V

a lu

e (D

V ) te

lls yo u h

o w

m u c h a

n u trie

n t in

a se

rvin g o

f fo o d

c o n trib

u te

s to a

d a ily d

ie t. 2

,0 0 0

c a lo

rie s a

d a y is u

se d fo

r g e n e ra

n u tritio

n a

d vic

e .

† N

o t a

sig n ific

a n t so

u rc

e o

f n u trie

n t.

T h e se

n u tritio

n fa

c t la

b e ls a

n d th

e ir

se rvin

g size

s m a y lo

o k d

iffe re

n t th

a n

th e F

D A

la b e ls o

n p

ro d u c ts in

sto re

*T he

% D

ail y

Va lu

e (D

V) te

lls y

ou h

ow m

uc h

a nu

tri en

t i n

a se

rv in

g of

fo od

c on

tri bu

te s

to a

d ail

y di

et .

2, 00

0 ca

lo rie

s a

da y

is us

ed fo

r g en

er al

nu tri

tio n

ad vic

**S ee

m an

uf ac

tu re

r’s la

be l.

� Da

ta n

ot a

va ila

bl e

fo r n

ut rie

nt .

† No

t a s

ig ni

fic an

t s ou

rc e

of n

ut rie

nt .

Th es

e nu

tri tio

n fa

ct la

be ls

an d

th eir

s er

vin g

siz es

m ay

lo ok

d iff

er en

t t ha

n th

e FD

A lab

els o

n pr

od uc

in s

to re

W ho le W he at W af fle

Se rv in g Si ze

Am ou nt P er S er vin g

Ca lo rie s

To ta l F at Sa

tu ra

te d

Fa t

Tr an

s Fa

Ch ol es te ro l

So di um To

ta l C ar bo hy dr at e

Di et

ar y

Fi be

To ta

l S ug

ar s

dd ed

S ug

ar s

Pr ot ei n Vi

ta m in D

Ca lci um Iro

n P ot as siu m

1, 7 ” w af fle (6 4g )

2 20

% D ail y V alu e*

0g 0m

80 0m

49 g

1 8%

12 g

* *

�

10 0m

8 %

1.8 m

10 %

�

2, 4 ” w af fle s ( 70 g)

1 80

% D ail y V alu e*

2. 5g

Le ss

th an

1 g

3 %

0g 0m

39 0m

34 g

1 3%

1 1%

* *

0m cg†

10 0m

8 %

4. 5m

2 5%

11 5m

C H IC K E N

C H O W M E IN

1 cu p

V E G E TA

B LE

F R IE D R IC E

1 cu p

V E G E TA

B LE

S P R IN G R O LL

1 r o ll

CARD 37

C h icke

C h o w M e in

S e rvin

g S ize 1 cu p (2 5 0 g )

A m o u n t P e r S e rvin

C alo rie s 210 % D aily Valu

e *

To tal F

at 7 g 9

S a tu

ra te

d F

a t 1

g 6

Tra n s F

a t 0

C h o le ste ro l 4

0 m

g 13

S o d iu m 8

0 m

g 3

To tal C

arb o h yd rate

21 g 8

D ie

ta ry F

ib e r 3

g 9

To ta

l S u g a rs 4

A d d e d S

u g a rs

P ro te in 17

V itam

in D

�

C alciu

m 5 0 m

g 4

Iro n

1.7 m

g 10

P o tassiu

m 310

m g

6 %

*T h e %

D a ily V

a lu

e (D

V ) te

lls yo u h

o w

m u c h a

n u trie

n t in

a se

rvin g o

f fo o d c

o n trib

u te

s to a

d a ily

d ie

t. 2 ,0

0 0 c

a lo

rie s a

d a y is u

se d fo

r g e n e ra

n u tritio

n a

d vic

e .

**S e e m

a n u fa

c tu

re r’s la

b e l.

� D

a ta

n o t a

va ila

b le

fo r n

u trie

n t.

T h e se

n u tritio

n fa

c t la

b e ls a

n d th

e ir se

rvin g

size s m

a y lo

o k d

iffe re

n t th

a n th

e F

D A

la b e ls

o n p

ro d u c ts in

sto re

V e g e ta b le F ri e d R ic e

S e rv in g S iz e 1 c u p ( 1 2 9 g )

A m o u n t P e r S e rv in g

C a lo ri e s

1 5 0

% D a il y V a lu e *

T o ta l F a t

1 g

1 %

S a tu

ra te

d F

a t

0 g

0 %

T ra

n s F

a t

0 g

C h o le s te ro l

0 m

g 0

S o d iu m 5

7 0 m

g 2 5

T o ta l C a rb o h y d ra te

3 0 g

11 %

D ie

ta ry

F ib

e r

2 g

8 %

T o

ta l S

u g

a rs

2 g

d d

e d

S u g

a rs

P ro te in

4 g

V it a m in D

� C a lc iu m

2 0 m

g †

Ir o n

0 .7

m g

4 %

P o ta s s iu m 2

0 m

g †

*T h e %

D a il y V

a lu

e ( D

V ) te

ll s y

o u h

o w

m u c h a

n u tr

ie n t

in a

s e rv

in g

o f

fo o

d c

o n tr

ib u te

s t

o a

d a il y d

ie t.

2 ,0

0 0

c a lo

ri e s a

d a y i s u

s e d

f o

r g

e n e ra

l n u tr

it io

n a

d v ic

e .

** S

e e m

a n u fa

c tu

re r’ s l a b

e l.

� D

a ta

n o

t a v a il a b

le f

o r

n u tr

ie n t.

† N

o t

a s

ig n if ic

a n t

s o

u rc

e o

f n u tr

ie n t.

T h e s e n

u tr

it io

n f

a c t

la b

e ls

a n d

t h e ir s

e rv

in g

s iz

e s m

a y

lo o

k d

if fe

re n t

th a n t

h e F

D A

l a b

e ls

o n p

ro d

u c ts

i n s

to re

s .

Vegetable Spring Roll

Serving Size 1roll (68g)

Amount Per Serving

Calories

150 % Daily Value*

Total Fat 4.5g

Saturated Fat 1g

Trans Fat 0g

Cholesterol 0mg

Sodium 330mg

14%

Total Carbohydrate 22g 8%

Dietary Fiber 2g

Total Sugars 4g

Added Sugars **

Protein 4gVitamin D 0mcg †

Calcium 30mg

Iron 1.3mg

Potassium 150mg

*The % Daily Value (DV) tells you how much

a nutrient in a serving of food contributes

to a daily diet. 2,000 calories a day is used

for general nutrition advice.

**See manufacturer’s label.

† Not a significant source of nutrient.

These nutrition fact labels and their serving

sizes may look different than the FDA labels

on products in stores.

C H IC K E N

S T IR -F R Y

1 c u p

C A LIF

O R N IA R O LL

3 p ieces

LASAGNA

1 piece

C H E E S E

E N C H ILA

D A

1 e n ch ilad a

CARD 38

C h ic k e n S tir F

ry S e rv in g S iz e 1 c u p (2 2 5 g )

A m o u n t P e r S e rv in g

C a lo rie s 1

4 0

% D a ily V a lu e *

T o ta l F a t

6 g

8 %

S a tu

ra te

d F

a t 1

g 5

T ra

n s F

a t 0

g C h o le s te ro l 3

0 m

g 1

0 %

S o d iu m 6

4 0 m

g 2

8 %

T o ta l C a rb o h y d ra te

1 4 g

5 %

D ie

ta ry

F ib

e r 4

g 1

4 %

T o ta

l S u g a rs

5 g

A d

d e d

S u g a rs

P ro te in 11

g V ita m in D

�

C a lc iu m

6 0 m

g 4

Iro n

0 .9

m g

6 %

P o ta s s iu m

�

*T h e %

D a ily

V a lu

e (D

V ) te

lls y

o u h

o w

m u c h a

n u trie

n t in

s e rv

in g o

f fo o d

c o n trib

u te

s to

a d

a ily

d ie

t. 2 ,0

0 0 c

a lo

rie s

a d

a y is

u s e d

fo r g

e n e ra

l n u tritio

n a

d v ic

e .

**S e e m

a n u fa

c tu

re r’s

la b

e l.

� D

a ta

n o t a

v a ila

b le

fo r n

u trie

n t.

T h e s e n

u tritio

n fa

c t la

b e ls

a n d

th e ir s

e rv

in g s

iz e s m

a y lo

o k

d iffe

re n t th

a n th

e F

D A

la b

e ls

o n p

ro d

u c ts

in s

to re

s .

Cheese Enchilada Serving Size 1 enchilada (137g)

Amount Per Serving

Calories370 % Daily Value*

Total Fat25g32% Saturated Fat 11g57% Trans Fat 0.5g

Cholesterol 60mg19% Sodium 720mg31% Total Carbohydrate21g8%

Dietary Fiber 3g9% Total Sugars 4g

Added Sugars ** Protein15g

Vitamin D�

Calcium430mg35% Iron0.9mg6% Potassium 190mg4%

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

**See manufacturer’s label.

�Data not available for nutrient.

These nutrition fact labels and their serving sizes may look different than the FDA labels on products in stores.

Lasa gna Serving

Size

Amo unt P

er S ervin

g Calo ries

Tota l Fat

Satu rate

d Fa t Tran

s Fa t Chol

este rol Sod

ium Tota

l Car bohy

drat e

Diet ary F

iber T otal

Sug ars

A dde

d Su gars

Prot ein

Vitam in D

Calc ium

Iron Pota

ssiu m

Chee se 1

piec e (22

5g)

290 % Daily

Valu e*

12g

15% 4.5g 24% 0g

30m g

10% 640m g

28% 31g 11% 4g

14% 10g

** 15g

0.1m cg†

250m g

20% 2.9m g

15% 410m g

Mea t

1 pie ce (2

55g)

340 % Daily

Valu e*

13g

16% 6g 30% 0.5g

45m g

14% 950m g

41% 39g 14% 4g

15% 8g

** 19g

0mc g†

220m g

15% 1.8m g

10% 500m g

10%

*The % D

aily Valu

e (D V) te

lls y ou h

ow m uch

a nu trien

t in a serv

ing o f foo

d co ntrib

utes

to a dail

y die t. 2,

000 calo

ries a da

y is used

for gene

ral n utrit

ion a dvic

**Se e ma

nufa ctur

er’s labe

† Not

a sig nific

ant s ourc

e of nutr

ient.

Thes e nu

tritio n fac

t lab els a

nd t heir

serv ing s

izes may

look diffe

rent than

the FDA

labe ls on

pro duct

s in stor

es.

C al if o rn ia R o ll

S e rv in g S iz e 6 o z (1 7 0 g ) (3 p ie ce s)

A m o u n t P e r S e rv in g

C al o ri e s

19 0

% D ai ly V al u e *

To ta l F at

8 g

10 %

S a tu

ra te

d F

a t 1 g

5 %

Tr a n s

F a t 0 g

C h o le st e ro l

L e ss

t h a n 5

m g 2

S o d iu m 1

0 2 0 m

4 4

To ta l C ar b o h yd ra te

2 6 g

9 %

D ie

ta ry

F ib

e r 1 g

4 %

To ta

l S u g a rs

1 5 g

d d e d S

u g a rs

P ro te in

3 g

V it am in D

�

C al ci u m

2 0 m

g †

Ir o n

0 .3

m g

†

P o ta ss iu m

�

*T h e %

D a ily

V a lu

e ( D

V ) te

lls y

o u h

o w

m u c h

a n

u tr

ie n t in

a s

e rv

in g o

f fo

o d c

o n tr

ib u te

to a

d a ily

d ie

t. 2

,0 0 0 c

a lo

ri e s

a d

a y

is u

se d

fo r g e n e ra

l n u tr

it io

n a

d vi

c e .

** S

e e m

a n u fa

c tu

re r’ s

la b e l.

� D

a ta

n o t a va

ila b le

f o r n u tr

ie n t.

† N o t a s

ig n if ic

a n t so

u rc

e o

f n u tr

ie n t.

T h e se

n u tr

it io

n f a c t la

b e ls

a n d t h e ir s

e rv

in g

si ze

s m

a y

lo o k d

iff e re

n t th

a n t h e F

D A

la b e ls

o n p

ro d u c ts

in s

to re

PIZZA2 slices

TA CO

1 t ac o

BAKED BEANS 1 ⁄2cups

CARD 39

Che ese

Piz za

Ser ving

Siz e 2

slic es (

138 g)

Am oun

t Pe r Se

rvin g

Cal orie

% D aily

Val ue*

Tot al F

at 1 5g

20%

Sat ura

ted Fa

t 8g

Tra ns

Fat 0g

Cho lest

ero l 30

Sod ium

650 mg

Tot al C

arb ohy

dra te 4

14%

Die tary

Fib er 4

15%

Tot al S

uga rs 5

A dde

d S uga

Pro tein

16g

Vita min

D 0 mc

g†

Cal ciu m 3

10m g

2 5%

Iron 3m

15%

Pot ass

ium 280

*Th e %

Da ily V

alu e (D

V) t ells

yo u h

ow mu

ch a n

utri ent

in a

ser vin

g o f fo

od con

trib ute

s to a d

aily die

t. 2 ,00

0 c alo

ries

a d ay

is u sed

for ge

ner al n

utri tion

ad vice

**S ee

ma nuf

act ure

r’s lab

el.

† No t a

sig nifi

can t so

urc e o

f nu trie

nt.

The se

nut ritio

n fa ct l

abe ls a

nd the

ir s erv

ing siz

es ma

y lo ok

diff ere

nt t han

the FD

A la bel

s o n p

rod uct

s in sto

res .

Tac o

Se rvi ng Si ze 1 t aco

(13 4g )

Am ou nt Pe r S erv

ing

Ca lor ies

29 0

% Da ily Val ue *

Tot al F

at 14g

19%

Sa tur

ate d F

at 6g

30 %

Tra ns

Fa t 1

Ch ole ste rol 45

15%

So diu m

68 0m

30 %

Tot al C

arb oh ydr

ate 24

Die tar

y F ibe

r 2 g

To tal

Su ga

rs 3g

de d S

ug ars

Pro tei n 1

Vit am in D

�

Ca lciu

m 1 60

10%

Iro n 2

.5m g

15%

Po tas siu m

33 0m

*Th e %

Da ily

Va lue

(D V)

tel ls y

ou ho

w mu

ch a

nu trie

in a s

erv ing

of fo

od co

ntr ibu

tes to

a da

ily die

t. 2 ,00

ca lor

ies a

da y is

us ed

fo r g

en era

l n utr

itio n a

dv ice

**S ee

m an

ufa ctu

rer ’s l

ab el.

� Da ta

no t a

va ilab

le for

nu trie

nt.

Th es

e n utr

itio n f

ac t la

be ls a

nd th

eir se

rvi ng

siz es

m ay

loo k d

iffe ren

t th an

th e F

DA la

be ls o

n p rod

uc ts

in sto

res .

B ak e d B e an s

S e rv in g S iz e

A m o u n t P e r S e rv in g

C al o ri e s

To ta l F at

S a tu

ra te

d F

a t

Tr a n s

F a t

C h o le st e ro l

S o d iu m

To ta l C ar b o h yd ra te

D ie

ta ry

F ib

e r

To ta

l S u g a rs

d d e d S

u g a rs

P ro te in

V it am in D

C al ci u m

Ir o n P o ta ss iu m

C an n e d w it h P o rk

1 /2 c u p ( 12 6 g )

13 0

% D ai ly V al u e *

2 g

3 %

1 g

4 %

0 g 1

0 m

3 %

5 2 0 m

2 3

2 5 g

9 %

7 g

2 5

0 g

7 g 0

m c g†

7 0 m

6 %

2 .2

m g

10 %

3 9 0 m

8 %

C an n e d

1 /2 c u p ( 12 7 g )

12 0

% D ai ly V al u e *

L e ss

t h a n 1

g 1

0 g

0 %

0 g 0

m g

0 %

4 4 0 m

19 %

2 7 g

10 %

5 g

19 %

10 g

6 g 0

m c g†

4 0 m

4 %

1. 5 m

8 %

2 8 0 m

6 %

*T h e %

D a ily

V a lu

e ( D

V ) te

lls y

o u h

o w

m u c h a

n u tr

ie n t in

a s

e rv

in g o

f fo

o d c

o n tr

ib u te

s to

a d

a ily

d ie

t. 2

,0 0 0 c

a lo

ri e s

a d

a y

is u

se d f o r g e n e ra

l n u tr

it io

n a

d vi

c e .

** S

e e m

a n u fa

c tu

re r’ s

la b e l.

† N

o t a s

ig n if ic

a n t so

u rc

e o

f n u tr

ie n t.

T h e se

n u tr

it io

n f a c t la

b e ls

a n d t h e ir s

e rv

in g s

iz e s

m a y

lo o k d

iff e re

n t th

a n t h e F

D A

la b e ls

o n p

ro d u c ts

in s

to re

SP AG H ET TI

W IT H M EA T BA LL S

1 cu p

BUR RITO

1 bu rrito

CARD 40

Spaghetti

and M eatballs

Serving Size

A m ount P

er Serving

C alories

Total Fat S aturated

F at

Trans F at

C holesterol

Sodium Total C

arbohydrate

D ietary F

ib er

To tal S

ug ars

A d d ed

S ug

ars

P rotein

Vitam in D

C alcium

Iron P otassium

H om em ade

1 cup (134g) 230 % D aily Value*

11g 15

4g 21

0g 25m

g 8

470m g

20 %

21g 8

2g 7

3g **

11g �

60m g 4

1.7m g 10

280m g 6

C anned

1 cup (246g) 250 % D aily Value*

10g 13

3.5g 18

0g 15m

g 6

690m g

30 %

28g 10

7g 24

11g 0.5m

cg 2

70m g 6

2.5m g 15

530m g 10

*T he %

D aily Value (D

V ) tells yo

u ho w

m uch a nutrient in a serving

o f fo

o d co

ntrib utes to

a d aily d

iet.

2,000 calo ries a d

ay is used fo

r g eneral nutritio

n ad vice.

**S ee m

anufacturer’s lab el.

� D ata no

t availab le fo

r nutrient.

T hese nutritio

n fact lab els and

their serving sizes m

ay lo o k d

ifferent than the F D A lab

els o n p

ro d ucts

in sto res.

*T h e %

D a ily

V a lu

e ( D

V ) te

lls y

o u h

o w

m u c h a

n u tr ie

n t in

a s

e rv

in g o

f fo

o d c

o n tr ib

u te

s to

a d

a ily

d ie

2 ,0

0 0 c

a lo

ri e s

a d

a y

is u

se d f o r g e n e ra

l n u tr it io

n a

d vi

c e .

� D

a ta

n o t a va

ila b le

f o r n u tr ie

n t.

** S e e m

a n u fa

c tu

re r’ s

la b e l.

T h e se

n u tr it io

n f a c t la

b e ls

a n d t h e ir s

e rv

in g s

iz e s

m a y

lo o k

d iff

e re

n t th

a n t h e F

D A la

b e ls

o n p

ro d u c ts

in s

to re

B ur ri to

S er vi ng S iz e

A m ou nt P er S er vi ng

C al or ie s

To ta l F at

S a tu

ra te

d F

a t

Tr a n s

F a t

C ho le st er ol

S od iu m

To ta l C ar bo hy dr at e

D ie

ta ry

F ib

e r

To ta

l S u g a rs

d d e d S

u g a rs

P ro te in

Vi ta m in D

C al ci um

Ir on

P ot as si um

B ea n

1 b ur ri to (1 0 9 g)

2 2 0

% D ai ly V al ue *

7 g

9 %

3 .5

17 %

�

L e ss

t h a n 5

m g 1 %

4 9 0 m

2 2 %

3 6 g

13 %

�

� **

7 g

�

6 0 m

4 %

2 .3

m g

15 %

3 3 0 m

6 %

B ee f

1 b ur ri to (1 16 g)

3 5 0

% D ai ly V al ue *

14 g

18 %

4 .5

2 4 %

�

10 m

3 %

7 6 0 m

3 3 %

4 5 g

16 %

8 g 2 9 %

2 g

10 g

�

5 0 m

4 %

3 .6

m g

2 0 %

31 0 m

6 %

C H ILI

1 cu p

PE AN UT B UT TE R AN D

JE LL Y SA ND W IC H

1 sa nd wi ch

T U R K E Y S A N D W IC H

1 s an d w ic h

CARD 41

C h il i

S e rv in g S iz e 1 c u p ( 2 5 6 g )

A m o u n t P e r S e rv in g

C al o ri e s 2 6 0

% D ai ly V al u e *

To ta l F at

10 g 1 2

S a tu

ra te

d F

a t 3 g 1 5

Tr a n s

F a t 0 g

C h o le st e ro l

4 5 m

g 15

S o d iu m 1

0 8 0 m

g 4 7

To ta l C ar b o h yd ra te

3 4 g

1 2

D ie

ta ry

F ib

e r 8 g 3 0

To ta

l S u g a rs

4 g

d d e d S

u g a rs

* *

P ro te in 1

6 g

V it am in D

0 m

c g†

C al ci u m

12 0 m

g 10

Ir o n

8 .8

m g 5 0

P o ta ss iu m

9 3 0 m

g 2 0

*T h e %

D a ily

V a lu

e ( D

V ) te

lls y

o u h

o w

m u c h a

n u tr

ie n t in

se rv

in g o

f fo

o d c

o n tr

ib u te

s to

a d

a ily

d ie

t. 2

,0 0 0 c

a lo

ri e s

a d

a y

is u

se d f o r g e n e ra

l n u tr

it io

n a

d vi

c e .

** S

e e m

a n u fa

c tu

re r’ s

la b e l.

† N

o t a s

ig n if ic

a n t so

u rc

e o

f n u tr

ie n t.

T h e se

n u tr

it io

n f a c t la

b e ls

a n d t h e ir s

e rv

in g s

iz e s

m a y

lo o k

d iff

e re

n t th

a n t h e F

D A

la b e ls

o n p

ro d u c ts

in s

to re

Turkey Sandwich

Serving Size 1 sandwich (180g)

Amount Per Serving Calories

250% Daily Value*

Total Fat 1g

Saturated Fat 0g

Trans Fat 0g Cholesterol 20mg

Sodium 580mg

25%

Total Carbohydrate 40g 15%

Dietary Fiber 3g

Total Sugars 7g Added Sugars **

Protein 20gVitamin D

�

Calcium 0mg † Iron 2.1mg

10%

Potassium

�

*The % Daily Value (DV) tells you how much a nutrient

in a serving of food contributes to a daily diet. 2,000

calories a day is used for general nutrition advice.

**See manufacturer’s label.

� Data not available for nutrient.

† Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may

look different than the FDA labels on products in stores.

Peanut Butter and

Jelly Sandw ich

Serving Size 1 sandw ich (105g)

Am ount Per Serving

Calories

300

% Daily Value*

Total Fat 15g

19%

Saturated Fat 3g

15%

Trans Fat 0g

Cholesterol 0m g

Sodium 380m

17%

Total Carbohydrate 32g

12%

D ietary Fiber 4g

14%

Total Sugars 8g

Added Sugars **

Protein 10g

Vitam in D

�

Calcium 40m

Iron 2.4m

15%

Potassium

�

*The % D

aily Value (D V) tells you how

m uch a nutrient

in a serving of food contributes to a daily diet. 2,000

calories a day is used for general nutrition advice.

**See m anufacturer’s label.

� D ata not available for nutrient.

These nutrition fact labels and their serving sizes m ay

look different than the FD A labels on products in stores.

B E E F A N D

V E G E TA B LE S TE W

1 cu p

TUNA SALAD1⁄2 cup

RO AST

BE EF

SAN DW

ICH 1 s and wic h

CARD 42

B e e f an

Ve g e tab le S te w

S e rvin

g S ize 1 cu p (19

6 g )

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C alo rie s 19

0 % D aily Valu

e *

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at 11

g 14

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ra te

d F

a t 4

.5 g 21

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a t �

C h o le ste ro l 2

5 m

g 8

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6 0 m

g 3

3 %

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arb o h yd rate

15 g

6 %

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ta ry F

ib e r 2

g 6

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l S u g a rs 3

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g V itam

in D

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c g

†

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m 2 0 m

g †

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m g 2

5 %

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m 3 2 0 m

g 6

*T h e %

D a ily V

a lu

e (D

V ) te

lls yo u h

o w

m u c h a

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se rvin

g o

f fo o d c

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ie t. 2

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a ta

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b le

fo r n

u trie

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**S e e m

a n u fa

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re r’s la

b e l.

†N o t a

sig n ific

a n t so

u rc

e o

f n u trie

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Tuna Sala

Serv ing S

ize 1 /2 cu

p (10 3g)

Amo unt P

er S ervin

Calo ries

1 90

% D aily

Valu e*

Tota l Fat

12%

Satu rate

d Fa t 1.5

Tran s Fa

�

Chol este

rol 1 5mg

Sodi um 4

10m g

18%

Tota l Car

bohy drat

e 10g 4%

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iber 0g

Tota l Su

gars

�

A dde

d Su gars

Prot ein 1

Vitam in D

�

Calc ium

20m g†

Iron 1mg

Pota ssiu

m 18 0mg

*The % D

aily Valu

e (D V) te

lls y ou h

ow m uch

a nu trien

t in a serv

ing o f foo

d co ntrib

utes

to a dail

y die t. 2,

000 calo

ries a da

y is used

for g ener

al nu tritio

n ad vice

� Data not

ava ilabl

e for nut

rient .

**Se e ma

nufa ctur

er’s labe

† Not a sig

nific ant s

ourc e of

nutr ient.

Thes e nu

tritio n fac

t lab els a

nd t heir

serv ing

size s ma

y loo k dif

feren t tha

n th e FD

A lab els

on p rodu

cts i n sto

res.

Roast Beef Sandwich

Serving Size 1 sandwich (149g)

Amount Per Serving

Calories

360

% Daily Value*

Total Fat15g

20%

Saturated Fat 5g

25%

Trans Fat 0.5g

Cholesterol 45mg

15%

Sodium 970mg

42%

Total Carbohydrate33g 12%

Dietary Fiber 2g

Total Sugars 6g

Added Sugars **

Protein23g

Vitamin D 0mcg

†

Calcium 80mg

Iron3.9mg

20%

Potassium 330mg

*The % Daily Value (DV) tells you how much a nutrient in a

serving of food contributes to a daily diet. 2,000 calories

a day is used for general nutrition advice.

**See manufacturer’s label.

†Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may look

different than the FDA labels on products in stores.

C H E F ’S S A LA D

1 sa la d

C H E E S E B U R G E R

1 san

d w ich

CARD 43

C h e f’s S

a la d

S e rvin

g S ize 1 sa la d (3 2 6 g )

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C a lo rie s 2

7 0

% D a ily V

a lu e *

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13 g 17

S a tu

ra te

d F

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g 3

7 %

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a t �

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9 5 m

g 9

9 %

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8 0 m

g 3

0 %

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10 g

4 %

D ie

ta ry

F ib

e r 3

g 10

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l S u g a rs

4 g

A d d e d S

u g a rs

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7 g

V ita m in D

�

C a lc iu m

2 2 0 m

g 15

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1.7 m

g 10

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m �

*T h e %

D a ily

V a lu

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V ) te

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s e rv

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D a ily

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** S

e e m

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† N

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ig n if ic

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S e rv in g S iz e

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a t

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a t

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ta ry

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C a lc iu m

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P o ta ss iu m

1 s a n d w ic h ( 91 g )

2 8 0

% D a il y V a lu e *

13 g

17 %

6 g

2 9

0 .5

4 0 m

13 %

4 7 0 m

2 0

2 6 g

9 %

2 g

4 g

* *

15 g 0 .1

m c g†

11 0 m

8 %

2 .5

m g

15 %

18 0 m

4 %

L a rg e

1 s a n d w ic h ( 19 9 g )

5 4 0

% D a il y V a lu e *

2 9 g

3 7

14 g

7 0

% �

9 5 m

3 2

11 8 0 m

51 %

3 9 g

14 %

2 g

7 g

* *

3 0 g 0 .2

m c g†

3 6 0 m

2 5

2 m

10 %

4 4 0 m

10 %

MACARONI AND CHEESE1 cup

CH EE SE OM

EL ET

1 o me let

SMOOTHIE 1 cup

CARD 44

Smoothie Serving Size 1 cup (227g)

Amount Per Serving

Calories 110 % Daily Value*

Total Fat 1g 1% Saturated Fat Less than 1g 1% Trans Fat 0g

Cholesterol 0mg 0% Sodium 5mg 0% Total Carbohydrate 26g 10%

Dietary Fiber 1g 5% Total Sugars 23g

Added Sugars ** Protein 1g

Vitamin D 0mcg†

Calcium 20mg†

Iron 0.9mg 4% Potassium 330mg 8%

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

**See manufacturer’s label. †Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may look different than the FDA labels on products in stores.

C h e e s e O m e le t

S e rv in g S iz e 1 o m e le t (1

7 0 g )

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C a lo rie s

2 0 0

% D a ily V a lu e *

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7 g

9 %

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d F

a t 3

g 1 5

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n s F

a t 0

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5 m

g 3 2

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g 1 8

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2 0 g

7 %

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ta ry

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g 1 5

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u g

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�

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�

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� D

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M ac ar on i a nd

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Am ou nt P er S er vi ng

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% D ai ly V al ue *

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1 2%

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d Fa

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1 5%

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44 g

1 6%

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er 2

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l S ug

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S ug

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* *

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13 g

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�

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1 0%

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15 0m

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*T he

% D

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te lls

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a no

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ei r s

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s iz es

m ay

lo ok

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er en

th an

th e

FD A

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FISH SA NDWIC

H 1 sand wich

SU B M A R IN E

SA N D W IC H

6 ” sa n d w ic h

CHICKEN CAESAR

WRAP1 wrap

CARD 45

S u b m a rin e S a n d w ic h

S e rv in g S iz e 6 ” s a n d w ic h (1 4 8 g )

A m o u n t P e r S e rv in g

C a lo rie s 3

0 0

% D a ily V a lu e *

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9 g

1 2

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d F

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g 1

4 %

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0 m

g 6

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3 %

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3 9 g

1 4

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ta ry

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ta l S

u g

a rs

5 g

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d e d

S u g

a rs

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5 g

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0 m

c g

†

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3 1 0 m

g 2

5 %

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m g

2 0

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g 6

*T h

e %

D a ily

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e (D

V ) te

lls y

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s ig

n ific

a n

t s o

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f n u

trie n

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n fa

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V ) te

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a s

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ra te

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a t

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W ith o u t C h e e s e

1 s a n d w ic h (2 2 0 g )

5 7 0

% D a ily V a lu e *

2 7 g

3 5

4 .5

2 1

0 g75

m g

2 6

1 3 2 0 m

g 5 8

5 9 g

2 1

2 g

8 %

8 g

2 3 g

0 .4

m c g

2 %

8 0 m

6 %

3 .3

m g

2 0

4 5 0 m

g 1 0

W ith C h e e s e

1 s a n d w ic h (1 3 4 g )

3 7 0

% D a ily V a lu e *

2 0 g

2 5

4 g

1 9

0 g50

m g

1 7

5 8 0 m

g 2 5

3 5 g

1 3

1 g

4 %

5 g

1 5 g

1 .2

m c g

6 %

1 6 0 m

g 1 0

2 .1

m g

1 0

3 0 0 m

g 6

Chicken Caeser Wrap

Serving Size 1 wrap (255g)

Amount Per Serving

Calories

660 % Daily Value*

Total Fat 36g

46%

Saturated Fat 11g

55%

Trans Fat 0g

Cholesterol 85mg

28%

Sodium 1640mg

71%

Total Carbohydrate 54g

20%

Dietary Fiber 3g

11%

Total Sugars 4g

Added Sugars **

Protein 29g

Vitamin D

�

Calcium 350mg

25%

Iron 3mg

15%

Potassium

�

*The % Daily Value (DV) tells you how much a nutrient in a

serving of food contributes to a daily diet. 2,000 calories

a day is used for general nutrition advice.

**See manufacturer’s label.

� Data not available for nutrient.

These nutrition fact labels and their serving sizes may look

different than the FDA labels on products in stores.

C H IC K E N N O O D LE

SO U P

1 cu p

CHICKEN POT PIE 1 pot pie

CARD 46

*T h e %

D a ily

V a lu

e ( D

V ) te

lls y

o u h

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m u c h a

n u tr

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e rv

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2 ,0

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l n u tr

it io

n a

d vi

c e .

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e e m

a n u fa

c tu

re r’ s

la b e l.

� D

a ta

n o t a va

ila b le

f o r n u tr

ie n t.

† N o t a s

ig n if ic

a n t so

u rc

e o

f n u tr

ie n t.

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n u tr

it io

n f a c t la

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C h ic ke n

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S e rv in g S iz e

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l S u g a rs

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C an n e d

1 c u p ( 2 4 8 g )

12 0

% D ai ly V al u e *

4 g

5 %

1 g

5 %

0 g

2 0 m

7 %

16 9 0 m

7 3

15 g

5 %

2 g

0 g

6 g

0 m

c g

† 10

m g

† 1.

7 m

10 %

12 0 m

2 %

D e h yd ra te d

1 c u p ( 2 4 5 g )

6 0

% D ai ly V al u e *

1. 5 g

2 %

L e ss

t h a n 1

g 1

% �

10 m

3 %

5 6 0 m

2 4

9 g

3 %

L e ss

t h a n 1

g 1

L e ss

t h a n 1

2 g

0 m

c g

† 10

m g

† 0 .5

m g

2 %

3 0 m

g †

Ready Made Chicken Pot Pie Serving Size 1 pot pie (302g)

Amount Per Serving

Calories 620 % Daily Value*

Total Fat 36g 46% Saturated Fat 13g 66% Trans Fat 0g

Cholesterol 45mg 15% Sodium 1190mg 52% Total Carbohydrate 58g 21%

Dietary Fiber 3g 12% Total Sugars 7g

Added Sugars ** Protein 15g

Vitamin D 0.3mg†

Calcium 60mg 4% Iron 2.3mg 15% Potassium 330mg 8%

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

**See manufacturer’s label. †Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may look different than the FDA labels on products in stores.

C LA

M C H O W D E R

1 cu p

TO M A TO S O U P

1 cu p

CARD 47

C la m

C h o w d e r

S e rv in g S iz e

A m o u n t P e r S e rv in g

C a lo ri e s

To ta l F a t

S a tu

ra te

d F

a t

T ra

n s F

a t

C h o le s te ro l

S o d iu m

To ta l C a rb o h yd ra te

D ie

ta ry

F ib

e r

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l S

u g a rs

d d

e d

S u g a rs

P ro te in

V it a m in D

C a lc iu m

Ir o n

P o ta s s iu m

W it h 2 % M il k

1 c u p ( 2 5 2 g )

1 5 0

% D a il y V a lu e *

5 g

3 g

1 4

�

2 0 m

g 6

6 9 0 m

g 3 0

1 9 g

L e s s t

h a n 1

g 3

7 g **

8 g 1

.5 m

c g

1 8 0 m

g 1 5

3 .1

m g

1 5

4 5 0 m

g 1 0

W it h W a te r

1 c u p ( 2 4 8 g )

9 0

% D a il y V a lu e *

2 .5

g 3

1 g

0 g 5 m

g 2

6 3 0 m

g 2 7

1 3 g

L e s s t

h a n 1

g 3

0 g

* *

4 g 0

m c g

†

2 0 m

g †

3 m

g 1 5

2 7 0 m

g 6

*T h e %

D a ily

V a lu

e ( D

V ) te

lls y

o u h

o w

m u c h a

n u tr

ie n t

in a

s e rv

in g o

f fo

o d

c o n tr

ib u te

s t

o a

d a ily

d ie

t. 2

,0 0 0 c

a lo

ri e s a

d a y i s u

s e d

f o r

g e n e ra

l n u tr

it io

n a

d v ic

e .

� D

a ta

n o t

a v a ila

b le

f o r

n u tr

ie n t.

** S

e e m

a n u fa

c tu

re r’ s l a b

e l.

† N

o t

a s

ig n if ic

a n t

s o u rc

e o

f n u tr

ie n t.

T h e s e n

u tr

it io

n f a c t

la b

e ls

a n d

t h e ir s

e rv

in g s

iz e s m

a y l o o k d

if fe

re n t

th a n t

h e F

D A

l a b

e ls

o n p

ro d

u c ts

i n s

to re

s .

Tomato SoupServing Size Amount Per ServingCalories

Total Fat Saturated Fat Trans Fat

Cholesterol Sodium Total CarbohydrateDietary Fiber

Total Sugars Added SugarsProtein

Vitamin D Calcium Iron Potassium

With 2% Milk1 cup (252g)

140 % Daily Value*3g 4%2g 9% �10mg 3%520mg 23%25g 9%1g 5%17g

**6g

1.5mcg 8%170mg 15%0.8mg 4%860mg 20%

With Water1 cup (248g)

80 % Daily Value*0.5g 1%Less than 1g 1% �0mg 0%460mg 20%19g 7%1g 4%10g **2g

0mcg†

20mg†

0.7mg 4%680mg 15%

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet.

2,000 calories a day is used for general nutrition advice.

� Data not available for nutrient. **See manufacturer’s label. †Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may look different than the FDA labels on products

in stores.

P O P C O R N

3 cu

p s*

*1 cu

p o f p

o p co rn is sh

o w n ,

a fu ll se

rvin g is 3

cu p s

B U TTE

1 tab lesp

o o n

IC E D T E A

12 f lu id o u n ce s

CARD 48

Ic e T e a

S e rv in g S iz e

A m o u n t P e r S e rv in g

C a lo rie s

T o ta l F a t

S a tu

ra te

d F

a t

T ra

n s F

a t

C h o le s te ro l

S o d iu m

T o ta l C a rb o h y d ra te

D ie

ta ry

F ib

e r

T o

ta l S

u g

a rs

A d

d e d

S u g

a rs

P ro te in

V ita m in D

C a lc iu m

Iro n

P o ta s s iu m

S w e e te n e d

1 2 fl o

1 8 0

% D a ily V a lu e *

1 g

1 %

0 g

0 %

0 g0m

g 0

1 0 m

g 1

4 4 g

1 6

0 g

0 %

3 9 g

0 g

0 m

c g

†

2 0 m

g †

0 m

g †

5 5 m

g †

U n s w e e te n e d

1 2 fl o

0 % D a ily V a lu e *

0 g

0 %

0 g

0 %

0 g0m

g 0

1 0 m

g 1

0 g

0 %

0 g

0 %

0 g **

0 g

0 m

c g

†

0 m

g †

0 m

g †

0 m

g †

*T h e %

D a ily

V a lu

e (D

V ) te

lls y

o u h

o w

m u c h a

n u trie

n t in

a s

e rv

in g

o f

fo o

d c

o n trib

u te

s to

a d

a ily

d ie

t. 2 ,0

0 0 c

a lo

rie s a

d a y is

u s e d

fo r g

e n e ra

n u tritio

n a

d v ic

e .

**S e e m

a n u fa

c tu

re r’s

la b

e l.

† N

o t a

s ig

n ific

a n t s

o u rc

e o

f n u trie

n t.

T h e s e n

u tritio

n fa

c t la

b e ls

a n d

th e ir s

e rv

in g

s iz

e s m

a y lo

o k d

iffe re

n t th

a n th

e F

D A

la b

e ls

o n p

ro d

u c ts

in s

to re

s .

*T h e %

D a ily

V a lu

e ( D

V ) te

lls y

o u h

o w

m u c h a

n u tr

ie n t

in a

s e rv

in g

o f

fo o

d c

o n tr

ib u te

s t

o a

d a ily

d ie

t. 2

,0 0 0 c

a lo

ri e s a

d a y

is u

s e d

f o

r g

e n e ra

l n u tr

it io

n a

d v ic

e .

� D

a ta

n o

t a v a ila

b le

f o

r n u tr

ie n t.

** S

e e m

a n u fa

c tu

re r’ s l a b

e l.

† N

o t

a s

ig n if ic

a n t

s o

u rc

e o

f n u tr

ie n t.

T h e s e n

u tr

it io

n f

a c t

la b

e ls

a n d

t h e ir s

e rv

in g

s iz

e s m

a y l o

o k d

if fe

re n t

th a n t

h e F

D A

l a b

e ls

o n p

ro d

u c ts

i n s

to re

s .

P o p c o rn

S e rv in g S iz e

A m o u n t P e r S e rv in g

C a lo ri e s

T o ta l F a t

S a tu

ra te

d F

a t

T ra

n s F

a t

C h o le s te ro l

S o d iu m

T o ta l C a rb o h y d ra te

D ie

ta ry

F ib

e r

T o

ta l S

u g

a rs

d d

e d

S u g

a rs

P ro te in

V it a m in D

C a lc iu m

Ir o n

P o ta s s iu m

B u tt e re d

a n d S a lt e d

3 c u p s ( 2 4 g )

1 3 0

% D a il y V a lu e *

8 g

1 0

1 .5

g 9

2 .5

0 m

g 0

1 8 0 m

g 8

13 g

5 %

2 g

0 g

** 2 g

0 m

c g

†

0 m

g †

0 .4

m g

2 %

6 0 m

g †

O il P o p p e d

S a lt e d

3 c u p s ( 3 3 g )

1 7 0

% D a il y V a lu e *

9 g

1 2

1 .5

g 8

% �

0 m

g 0

2 9 0 m

g 1 3

1 9 g

7 %

3 g

1 2

� ** 3 g

�

0 m

g †

0 .9

m g

6 %

7 5 m

g 2

A ir P o p p e d

w it h o u t S a lt

3 c u p s ( 2 4 g )

9 0

% D a il y V a lu e *

1 g

1 %

L e s s t

h a n 1

g 1

% �

0 m

g 0

0 m

g 0

1 9 g

7 %

4 g

1 3

0 g

3 g

�

0 m

g †

0 .6

m g

4 %

7 0 m

g 2

B u tt e r

S e rv in g S iz e 1 T b s p ( 1 2 g )

A m o u n t P e r S e rv in g

C a lo ri e s

1 0 0

% D a il y V a lu e *

To ta l F a t

12 g

1 5

S a tu

ra te

d F

a t

7 g

3 6

T ra

n s F

a t

0 g

C h o le s te ro l

3 0 m

1 0

S o d iu m 0

m g

0 %

To ta l C a rb o h yd ra te

0 g

0 %

D ie

ta ry

F ib

e r

0 g

0 %

To ta

l S

u g a rs

0 g

d d

e d

S u g a rs

0 g

P ro te in

0 g

V it a m in D

0 m

c g

†

C a lc iu m

0 m

g †

Ir o n

0 m

g †

P o ta s s iu m 0

m g

† *T

h e %

D a ily

V a lu

e ( D

V ) te

lls y

o u h

o w

m u c h a

n u tr

ie n t

in a

s e rv

in g o

f fo

o d

c o n tr

ib u te

s t

o a

d a ily

d ie

t. 2

,0 0 0

c a lo

ri e s a

d a y i s u

s e d

f o r

g e n e ra

l n u tr

it io

n a

d v ic

e .

† N o t

a s

ig n if ic

a n t

s o u rc

e o

f n u tr

ie n t.

T h e s e n

u tr

it io

n f a c t

la b

e ls

a n d

t h e ir s

e rv

in g s

iz e s m

a y

lo o k d

if fe

re n t

th a n t

h e F

D A

l a b

e ls

o n p

ro d

u c ts

i n s

to re

s .

KETCHUP 1 tablespoon

M U S TA

R D

1 tab

le sp o o n

T O R T IL LA

C H IP S

1 o u n ce

D ILL P

IC K LE

1 p ickle

CARD 49

M u s ta rd

S e rv in g S iz e 1 T b s p ( 1 5 g )

A m o u n t P e r S e rv in g

C a lo ri e s

1 0

% D a il y V a lu e *

T o ta l F a t

0 .5

g 1

S a tu

ra te

d F

a t

0 g

0 %

T ra

n s F

a t

0 g

C h o le s te ro l

0 m

g 0

S o d iu m 1

7 0 m

g 7

T o ta l C a rb o h y d ra te

L e s s t

h a n 1

g 0

D ie

ta ry

F ib

e r

L e s s t

h a n 1

g 2

T o

ta l S

u g

a rs

0 g

d d

e d

S u g

a rs

* *

P ro te in

L e s s t

h a n 1

V it a m in D

�

C a lc iu m

1 0 m

g †

Ir o n

0 .2

m g

†

P o ta s s iu m 2

5 m

g †

*T h e %

D a ily

V a lu

e ( D

V ) te

lls y

o u h

o w

m u c h a

n u tr

ie n t

in a

s e rv

in g

o f

fo o

d c

o n tr

ib u te

s t

o a

d a ily

d ie

t. 2

,0 0 0

c a lo

ri e s a

d a y i s u

s e d

f o

r g

e n e ra

l n u tr

it io

n a

d v ic

e .

** S

e e m

a n u fa

c tu

re r’ s l a b

e l.

� D

a ta

n o

t a v a ila

b le

f o

r n u tr

ie n t.

† N

o t

a s

ig n if ic

a n t

s o

u rc

e o

f n u tr

ie n t.

T h e s e n

u tr

it io

n f

a c t

la b

e ls

a n d

t h e ir s

e rv

in g

s iz

e s m

a y

lo o

k d

if fe

re n t

th a n t

h e F

D A

l a b

e ls

o n p

ro d

u c ts

i n s

to re

s .

Ketchup Serving Size 1 Tbsp (17g)

Amount Per Serving

Calories 15 % Daily Value*

Total Fat 0g 0%

Saturated Fat 0g 0%

Trans Fat 0g

Cholesterol 0mg 0%

Sodium 150mg 7%

Total Carbohydrate 5g 2%

Dietary Fiber 0g 0%

Total Sugars 4g

Added Sugars **

Protein 0g

Vitamin D 0mcg†

Calcium 0mg†

Iron 0.1mg†

Potassium 50mg†

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

**See manufacturer’s label. †Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may look different than the FDA labels on products in stores.

D ill P

ic k le

S e rvin

g S ize 1 p ic k le (6 5 g )

A m o u n t P e r S e rvin

C a lo rie s

1 0

% D a ily V

a lu e *

To ta l F a t

0 g

0 %

S a tu

ra te

d F

a t 0

0 %

T ra

n s F

a t 0

C h o le s te ro l 0

m g

0 %

S o d iu m 5

3 0 m

2 3

To ta l C a rb o h yd ra te

2 g

1 %

D ie

ta ry

F ib

e r L

e s s th

a n 1

3 %

To ta

l S u g a rs

L e s s th

a n 1

A d

d e d

S u g a rs

P ro te in

0 g

V ita m in D

0 m

c g

†

C a lc iu m

4 0 m

2 %

Iro n

0 .2

m g

†

P o ta s s iu m 7

5 m

2 %

*T h e %

D a ily

V a lu

e (D

V ) te

lls y

o u h

o w

m u c h a

n u trie

n t in

s e rv

in g o

f fo o d

c o n trib

u te

s to

a d

a ily

d ie

t. 2 ,0

0 0 c

a lo

rie s

a d

a y is

u s e d

fo r g

e n e ra

l n u tritio

n a

d v ic

e .

**S e e m

a n u fa

c tu

re r’s

la b

e l.

† N

o t a

s ig

n ific

a n t s

o u rc

e o

f n u trie

n t.

T h e s e n

u tritio

n fa

c t la

b e ls

a n d

th e ir s

e rv

in g s

iz e s m

a y lo

o k

d iffe

re n t th

a n th

e F

D A

la b

e ls

o n p

ro d

u c ts

in s

to re

s .

Tortilla Chips Serving Size

Amount Per Serving

CaloriesTotal FatSaturated Fat Trans Fat

Cholesterol SodiumTotal Carbohydrate

Dietary Fiber

Total Sugars Added Sugars

ProteinVitamin D CalciumIron

Potassium

Flour1 oz (28g)

140 % Daily Value*

6g 8%

1g 4%

0g 0mg 0%

100mg 4%

19g 7%

1g 5%

0g 0g 0%

0mcg †30mg 2%

0.4mg 2%

60mg †

Corn1 oz (28g)

130 % Daily Value*

6g 8%

1g 4%

0g 0mg 0%

95mg 4%

19g 7%

2g 5%

0g 0g 0%

0mcg †30mg 2%

0.4mg 2%

50mg †

*The % Daily Value (DV) tells you how much a nutrient in a serving of

food contributes to a daily diet. 2,000 calories a day is used for general

nutrition advice.

† Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may look different than the FDA

labels on products in stores.

PRETZELS

1 ounce

LIGHT R ANCH

DRESS ING 2 t

ablespo ons

ITALIAN DRESSING

2 tablespoons

P O TA T O C H IP S

1 o u n ce

CARD 50

P o ta to C h ip s

S e rv in g S iz e 1 o z (2 8 g )

A m o u n t P e r S e rv in g

C a lo rie s 1

5 0

% D a ily V a lu e *

T o ta l F a t

1 0 g

1 3

% S

a tu

ra te

d F

a t 2

.5 g

1 2

% T ra

n s F

a t 0

g C h o le s te ro l 0

m g

0 %

S o d iu m 1

5 0 m

g 6

T o ta l C a rb o h y d ra te

1 6 g

6 %

D ie

ta ry

F ib

e r L

e s s th

a n 1

g 3

% T o

ta l S

u g

a rs

0 g

A d

d e d

S u g

a rs

** P ro te in 1

V ita m in D

0 m

c g

† C a lc iu m

1 0 m

g †

Iro n

0 .2

m g

† P o ta s s iu m

1 8 0 m

g 4

*T h e %

D a ily

V a lu

e (D

V ) te

lls y

o u h

o w

m u c h a

n u trie

n t in

s e rv

in g

o f fo

o d

c o

n trib

u te

s to

a d

a ily

d ie

t. 2 ,0

0 0 c

a lo

rie s

a d

a y is

u s e d

fo r g

e n e ra

l n u tritio

n a

d v ic

e .

**S e e m

a n u fa

c tu

re r’s

la b

e l.

† N

o t a

s ig

n ific

a n t s

o u rc

e o

f n u trie

n t.

T h e s e n

u tritio

n fa

c t la

b e ls

a n d

th e ir s

e rv

in g

s iz

e s m

a y lo

o k

d iffe

re n t th

a n th

e F

D A

la b

e ls

o n p

ro d

u c ts

in s

to re

s .

Italian Dress

ing Servin

g Size 2 Tbs

p (29g ) Amou

nt Per Servin

g Calori es

70 % Dail

y Value *

Total F at6g

8% Satura

ted Fa t 1g

4% Trans

Fat 0g Choles

terol 0 mg

Sodium 290mg

13%

Total C arbohy

drate4 g

1% Dietar

y Fibe r 0g

0% Total S

ugars 3g

A dded S

ugars

Protei n0g

Vitami n D0m

cg† Ca lcium

0mg† Iron0.1

mg† Potass

ium 25 mg†

*The % Daily

Value (DV) te

lls you how m

uch a nutrien

in a se rving o

f food contri

butes to a da

ily diet . 2,000

calorie s a da

y is us ed for

gener al nutr

ition a dvice.

**See manuf

acture r’s lab

el. †N

ot a si gnifica

nt sou rce of

nutrien t.

These nutriti

on fac t label

s and their s

erving sizes

may

look d ifferen

t than the FD

A labe ls on p

roduct s in st

ores.

Light Ranch

Dressing Serving Size 2 Tbsp (28g)

Amount Per Serving

Calories 35

% Daily Value*

Total Fat0.5g

Saturated Fat Less than 1g 1%

Trans Fat

�

Cholesterol Less than 5mg 1%

Sodium 250mg

11%

Total Carbohydrate7g 3%

Dietary Fiber 0g

Total Sugars 2g

Added Sugars **

Protein0g

Vitamin D

�

Calcium10mg †

Iron0.3mg †

Potassium 30mg †

*The % Daily Value (DV) tells you how much a nutrient

in a serving of food contributes to a daily diet. 2,000

calories a day is used for general nutrition advice.

�Data not available for nutrient.

**See manufacturer’s label.

†Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may

look different than the FDA labels on products in stores.

P re tz el s

Se rv in g Si ze 1 o z (2 8g )

A m ou nt P er S er vi ng

C al or ie s 11 0

% D ai ly V al ue *

To ta l F at

1 %

S at

ur at

ed F

at 0

Tr an

s Fa

t 0g

C ho le st er ol 0

m g

So di um 3

50 m

To ta l C ar bo hy dr at e

23 g

D ie

ta ry

F ib

er L

es s

th an

1 g

To ta

l S ug

ar s

Le ss

t ha

n 1g

d d ed

S ug

ar s

* *

P ro te in 3

Vi ta m in D

0m cg

†

C al ci um

10 m

g†

Ir on

1. 3m

P ot as si um

65 m

g†

*T he

% D

ai ly V

al ue

(D V ) t

el ls y

ou h

ow m

uc h

a nu

tr ie

nt in

se rv

in g

of fo

od c

on tr ib

ut es

t o

a d ai

ly d

ie t. 2

,0 00

c al

or ie

a d ay

is u

se d fo

r ge

ne ra

l n ut

rit io

n ad

vi ce

** S ee

m an

uf ac

tu re

r’s la

b el

† N ot

a s

ig ni

fic an

t so

ur ce

o f n

ut rie

nt .

Th es

e nu

tr iti

on fa

ct la

b el

s an

d t he

ir se

rv in

si ze

s m

ay lo

ok d

iff er

en t th

an t he

F D A la

b el

on p

ro d uc

ts in

s to

re s.

AN GEL FO

O D CAKE

1⁄12 of cake

S O F T D R IN K

12 flu

id o u n ce s

MAYONNAISE 1 tablespoon

B R O W N IE

1 o u n ce

CARD 51

Angel Food Cake Serving Size 1/12 of cake (30g)

Amount Per Serving

Calories 90 % Daily Value*

Total Fat 0g 0%

Saturated Fat 0g 0%

Trans Fat 0g

Cholesterol 0mg 0%

Sodium 90mg 4%

Total Carbohydrate 20g 7%

Dietary Fiber Less than 1g 2%

Total Sugars 14g

Added Sugars **

Protein 2g

Vitamin D �

Calcium 0mg†

Iron 0mg†

Potassium �

*T he

% D

ai ly V

al ue

(D V ) t

el ls y

ou h

ow m

uc h

a nu

tr ie

nt in

a s

er vi ng

o f f

oo d c

on tr ib

ut es

to a

d ai

ly d

ie t. 2

,0 00

c al

or ie

s a

d ay

is u

se d

fo r ge

ne ra

l n ut

rit io

n ad

vi ce

** S ee

m an

uf ac

tu re

r’s la

b el

� D at

a no

t av

ai la

b le

fo r nu

tr ie

nt .

† N ot

a s

ig ni

fic an

t so

ur ce

o f n

ut rie

nt .

Th es

e nu

tr iti

on fa

ct la

b el

s an

d t he

ir se

rv in

si ze

s m

ay lo

ok d

iff er

en t th

an t he

F D A la

b el

on p

ro d uc

ts in

s to

re s.

B ro w n ie

S e rv in g S iz e 1 o z ( 2 8 g ) (1 -3 /4 ”x 1 -3 /4 ”x 3 /4 ”)

A m o u n t P e r S e rv in g

C a lo ri e s

1 1 0

% D a il y V a lu e *

T o ta l F a t

4 .5

g 6

S a tu

ra te

d F

a t

1 g

6 %

T ra

n s F

a t

0 .5

C h o le s te ro l

L e s s t

h a n

5 m

g 2

S o d iu m 8

0 m

g 3

T o ta l C a rb o h y d ra te

1 8

g 7

D ie

ta ry

F ib

e r

L e s s t

h a n

1 g

2 %

T o

ta l S

u g

a rs

1 0

d d

e d

S u

g a rs

P ro te in

1 g

V it a m in D

0 m

c g

†

C a lc iu m

1 0

m g

†

Ir o n

0 .6

m g

4 %

P o ta s s iu m 4

0 m

g †

*T h e %

D a ily

V a lu

e ( D

V ) te

lls y

o u h

o w

m u c h a

n u tr

ie n t

in a

s e rv

in g

o f

fo o

d c

o n tr

ib u te

s t

o a

d a ily

d ie

t. 2

,0 0 0

c a lo

ri e s a

d a y i s u

s e d

f o

r g

e n e ra

l n u tr

it io

n a

d v ic

e .

** S

e e m

a n u fa

c tu

re r’ s l a b

e l.

† N

o t

a s

ig n if ic

a n t

s o

u rc

e o

f n u tr

ie n t.

T h e s e n

u tr

it io

n f

a c t

la b

e ls

a n d

t h e ir s

e rv

in g

s iz

e s m

a y l o

o k

d if fe

re n t

th a n t

h e F

D A

l a b

e ls

o n p

ro d

u c ts

i n s

to re

s .

Mayonnaise Serving Size 1 Tbsp (14g)

Amount Per Serving

Calories 100 % Daily Value*

Total Fat 10g 13%

Saturated Fat 1.5g 8%

Trans Fat 0g

Cholesterol 5mg 2%

Sodium 90mg 4%

Total Carbohydrate 0g 0%

Dietary Fiber 0g 0%

Total Sugars 0g

Added Sugars **

Protein 0g

Vitamin D 0mcg†

Calcium 0mg†

Iron 2.9mg 15%

Potassium 0mg†

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

**See manufacturer’s label.

†Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may look different than the FDA labels on products in stores.

S o ft D ri n k

S e rv in g S iz e

A m o u n t P e r S e rv in g

C a lo ri e s

T o ta l F a t

S a tu

ra te

d F

a t

T ra

n s F

a t

C h o le s te ro l

S o d iu m

T o ta l C a rb o h y d ra te

D ie

ta ry

F ib

e r

T o

ta l S

u g

a rs

d d

e d

S u g

a rs

P ro te in

V it a m in D

C a lc iu m

Ir o n

P o ta s s iu m

R e g u la r

1 2 f l o z ( 3 7 0 g )

1 6 0

% D a il y V a lu e *

1 g

% 0 g

0 m

g 0

% 1 0 m

g 0

% 3 8 g

1 4

% 0 g

% 3 7 g

0 g

0 m

c g

†

0 m

g †

0 .1

m g

†

2 0 m

g †

L o w C a lo ri e

1 2 f l o z ( 3 5 5 g )

% D a il y V a lu e *

0 g

% 0 g

0 m

g 0

% 3 0 m

g 1

% 1 g

% 0 g

% 0 g **

0 g

0 m

c g

†

1 0 m

g †

0 .4

m g

% 3 0 m

g †

*T h e %

D a ily

V a lu

e ( D

V ) te

lls y

o u h

o w

m u c h a

n u tr

ie n t

in a

s e rv

in g

o f

fo o

d c

o n tr

ib u te

s t

o a

d a ily

d ie

t. 2

,0 0 0 c

a lo

ri e s a

d a y i s u

s e d

f o

r g

e n e ra

n u tr

it io

n a

d v ic

e .

** S

e e m

a n u fa

c tu

re r’ s l a b

e l.

† N

o t

a s

ig n if ic

a n t

s o

u rc

e o

f n u tr

ie n t.

T h e s e n

u tr

it io

n f

a c t

la b

e ls

a n d

t h e ir s

e rv

in g

s iz

e s m

a y l o

o k d

if fe

re n t

th a n t

h e F

D A

la b

e ls

o n p

ro d

u c ts

i n s

to re

s .

CH OC OL AT E CA KE

1 ⁄12 of ca ke

CHOCOLATE

CANDY BAR

1 bar

C H O C O LA T E

C H IP C O O K IE

1 co

o kie

2 1⁄4”

GRAVY 1 ⁄4cup

CARD 52

B ee f G ra vy

Se rv in g Si ze 1 /4 c up (5 9g )

A m ou nt P er S er vi ng

C al or ie s

% D ai ly V al ue *

To ta l F at

1. 5g

S at

ur at

ed F

at 0

.5 g

Tr an

s Fa

�

C ho le st er ol L

es s

th an

5 m

So di um 3

70 m

16 %

To ta l C ar bo hy dr at e

D ie

ta ry

F ib

er L

es s

th an

1 g 1%

To ta

l S ug

ar s

d d ed

S ug

ar s

* *

P ro te in

Vi ta m in D

�

C al ci um

0m g†

Ir on

0. 4m

P ot as si um 4

7m g†

*T he

% D

ai ly V

al ue

(D V ) t

el ls y

ou h

ow m

uc h

a nu

tr ie

in a

s er

vi ng

o f f

oo d c

on tr ib

ut es

t o

a d ai

ly d

ie t. 2

,0 00

ca lo

rie s

a d ay

is u

se d fo

r ge

ne ra

l n ut

rit io

n ad

vi ce

** S ee

m an

uf ac

tu re

r’s la

b el

� D at

a no

t av

ai la

b le

fo r nu

tr ie

nt .

† N ot

a s

ig ni

fic an

t so

ur ce

o f n

ut rie

nt .

Th es

e nu

tr iti

on fa

ct la

b el

s an

d t he

ir se

rv in

g si ze

s m

lo ok

d iff

er en

t th

an t he

F D A la

b el

s on

p ro

d uc

ts in

s to

re s.

C h o c o la te C a k e

S e rv in g S iz e 1 p ie c e (1 3 8 g ) (1

/1 2 o f c a k e )

A m o u n t P e r S e rv in g

C a lo rie s 5

4 0

% D a ily V a lu e *

T o ta l F a t

2 8 g

3 5

S a tu

ra te

d F

a t 8

g 4

1 %

T ra

n s F

a t 2

C h o le s te ro l 3

0 m

g 1

0 %

S o d iu m 4

8 0 m

g 2

1 %

T o ta l C a rb o h y d ra te

7 3 g

2 7

D ie

ta ry

F ib

e r 3

g 1

1 %

T o

ta l S

u g

a rs

5 5 g

A d

d e d

S u g

a rs

P ro te in 5

V ita m in D

0 m

c g

†

C a lc iu m

4 0 m

g 4

Iro n

4 .2

m g

2 5

P o ta s s iu m

3 7 0 m

g 8

*T h e %

D a ily

V a lu

e (D

V ) te

lls y

o u h

o w

m u c h

a n

u trie

n t in

s e rv

in g

o f fo

o d

c o

n trib

u te

s to

a d

a ily

d ie

t. 2 ,0

0 0 c

a lo

rie s

a d

a y is

u s e d

fo r g

e n e ra

l n u tritio

n a

d v ic

e .

**S e e m

a n u fa

c tu

re r’s

la b

e l.

† N

o t a

s ig

n ific

a n t s

o u rc

e o

f n u trie

n t.

T h e s e n

u tritio

n fa

c t la

b e ls

a n d

th e ir s

e rv

in g

s iz

e s m

a y lo

o k

d iffe

re n t th

a n th

e F

D A

la b

e ls

o n p

ro d

u c ts

in s

to re

s .

C h o c o la te

C a n d y B a r

S e rv in g S iz e

A m o u n t P e r

S e rv in g

C a lo ri e s

T o ta l F a t

S a tu

ra te

d F

a t

T ra

n s F

a t

C h o le s te ro l

S o d iu m

T o ta l C a rb o h y d ra te

D ie

ta ry

F ib

e r

T o

ta l S

u g

a rs

d d

e d

S u g

a rs

P ro te in

V it a m in D

C a lc iu m

Ir o n

P o ta s s iu m

M il k C h o c o la te

1 b a r (4 4 g ) 2 4 0

% D a il y V a lu e *

1 3 g

1 7

8 g

4 1

0 g

1 0 m

g 3

3 5 m

g 2

2 6 g

1 0

2 g

5 %

2 3 g

3 g

0 m

c g

†

8 0 m

g 6

1 m

g 6

1 6 0 m

g 4

D a rk C h o c o la te

1 b a r (4 1 g ) 2 3 0

% D a il y V a lu e *

1 3 g

1 7

% �

0 g

L e s s t

h a n 5

m g 1

0 m

g 0

2 5 g

9 %

3 g

1 0

2 0 g

2 g

0 m

c g

†

1 0 m

g †

0 .9

m g

4 %

2 1 0 m

g 4

*T h e %

D a ily

V a lu

e ( D

V ) te

lls y

o u h

o w

m u c h a

n u tr

ie n t

in a

s e rv

in g

o f

fo o

d c

o n tr

ib u te

s t

o a

d a ily

d ie

t. 2

,0 0 0 c

a lo

ri e s a

d a y i s u

s e d

f o

r g

e n e ra

n u tr

it io

n a

d v ic

e .

� D

a ta

n o

t a v a ila

b le

f o

r n u tr

ie n t.

** S

e e m

a n u fa

c tu

re r’ s l a b

e l.

† N

o t

a s

ig n if ic

a n t

s o

u rc

e o

f n u tr

ie n t.

T h e s e n

u tr

it io

n f

a c t

la b

e ls

a n d

t h e ir s

e rv

in g

s iz

e s m

a y l o

o k d

if fe

re n t

th a n t

h e F

D A

l a b

e ls

o n p

ro d

u c ts

i n s

to re

s .

C h o c o la te C h ip

C o o k ie

S e rv in g S iz e

A m o u n t P e r

S e rv in g

C a lo ri e s

T o ta l F a t

S a tu

ra te

d F

a t

T ra

n s F

a t

C h o le s te ro l

S o d iu m

T o ta l C a rb o h y d ra te

D ie

ta ry

F ib

e r

T o

ta l S

u g

a rs

d d

e d

S u g

a rs

P ro te in

V it a m in D

C a lc iu m

Ir o n

P o ta s s iu m

H o m e m a d e

1 c o o k ie

2 -1 /4 ” (1 6 g )

8 0

% D a il y V a lu e *

4 .5

g 6

% 2 .5

g 11

% � 1 0 m

g 4

% 5 5 m

g 2

% 9 g

3 %

0 g

0 % � **

L e s s t

h a n 1

g 0 m

c g

†

1 0 m

g †

0 .4

m g

2 %

3 5 m

g †

C o m m e rc ia l

1 c o o k ie

2 -1 /4 ” (1 0 g )

5 0

% D a il y V a lu e *

2 .5

g 3

% 1 g

4 %

0 g

0 m

g 0

% 3 0 m

g 1

% 7 g

2 %

L e s s t

h a n 1

g 1

% 3 g

** L e s s t

h a n 1

g 0 m

c g

†

0 m

g †

0 .6

m g

4 %

1 5 m

g †

*T h e %

D a ily

V a lu

e ( D

V ) te

lls y

o u h

o w

m u c h a

n u tr

ie n t

in a

s e rv

in g

o f

fo o

d c

o n tr

ib u te

s t

o a

d a ily

d ie

t. 2

,0 0 0 c

a lo

ri e s a

d a y i s u

s e d

f o

r g

e n e ra

n u tr

it io

n a

d v ic

e .

� D

a ta

n o

t a v a ila

b le

f o

r n u tr

ie n t.

** S

e e m

a n u fa

c tu

re r’ s l a b

e l.

† N

o t

a s

ig n if ic

a n t

s o

u rc

e o

f n u tr

ie n t.

T h e s e n

u tr

it io

n f

a c t

la b

e ls

a n d

t h e ir s

e rv

in g

s iz

e s m

a y l o

o k d

if fe

re n t

th a n t

h e F

D A

l a b

e ls

o n p

ro d

u c ts

i n s

to re

s .

DOUGHNUT 1 doughnut

PI E

1 ⁄8 of p ie

SWEET ROLL

1ROLL

SOUR CREAM 1 tablespoon

GR AN O LA B AR

1 ba r

CARD 53

P ie

S e rv in g S iz e

A m o u n t P e r S e rv in g

C a lo rie s

T o ta l F a t

S a tu

ra te

d F

a t

T ra

n s F

a t

C h o le s te ro l

S o d iu m

T o ta l C a rb o h y d ra te

D ie

ta ry

F ib

e r

T o

ta l S

u g

a rs

A d

d e d

S u g

a rs

P ro te in

V ita m in D

C a lc iu m

Iro n

P o ta s s iu m

A p p le

1 /8 p ie (1 5 5 g )4 1 0

% D a ily V a lu e *

1 9 g

2 5

% 4 .5

g 2 4

%� 0 m

g 0

% 3 3 0 m

g 1 4

% 5 8 g

2 1

% 0 g

0 %�**

4 g

� 1 0 m

g †

1 .7

m g

1 0

% 1 2 0 m

g 2

P e c a n

1 /8 p ie (1 2 2 g )50 0

% D a ily V a lu e *

2 7 g

3 5

% 5 g

2 4

%� 1 0 5 m

g 3 5

% 3 2 0 m

g 1 4

% 6 4 g

2 3

%��** 6 g

� 4 0 m

g 4

% 1 .8

m g

1 0

% 1 6 0 m

g 4

% *T

h e %

D a ily

V a lu

e (D

V ) te

lls y

o u h

o w

m u c h a

n u trie

n t in

a s

e rv

in g

o f fo

o d

c o

n trib

u te

s to

a d

a ily

d ie

t. 2 ,0

0 0 c

a lo

rie s a

d a y is

u s e d

fo r g

e n e ra

l n u tritio

n a

d v ic

e .

� D

a ta

n o

t a v a ila

b le

fo r n

u trie

n t.

**S e e m

a n u fa

c tu

re r’s

la b

e l.

† N

o t a

s ig

n ific

a n t s

o u rc

e o

f n u trie

n t.

T h e s e n

u tritio

n fa

c t la

b e ls

a n d

th e ir s

e rv

in g

s iz

e s m

a y lo

o k d

iffe re

n t th

a n th

e F

D A

la b

e ls

o n p

ro d

u c ts

in s

to re

s .

G ra n o la B a r

S e rvin

g S ize 1 b a r (1

o z) (2

8 g )

A m o u n t P e r S e rvin

C a lo rie s

13 0

% D a ily Va

lu e *

To ta l F a t

6 g

7 %

S a tu

ra te

d F

a t 0

.5 g

3 %

Tra n s F

a t 0

C h o le ste ro l 0

m g

0 %

S o d iu m 8

0 m

4 %

To ta l C a rb o h yd ra te

18 g

7 %

D ie

ta ry F

ib e r 2

5 %

To ta

l S u g a rs 8

A d d e d S

u g a rs

P ro te in

3 g

V ita m in D

0 m

c g †

C a lc iu m

2 0 m

g †

Iro n

0 .8

m g

4 %

P o ta ssiu

m 9

5 m

2 %

*T h e %

D a ily V

a lu

e (D

V ) te

lls yo u h

o w

m u c h

a n

u trie

n t in

a se

rvin g o

f fo o d c

o n trib

u te

to a

d a ily d

ie t. 2

,0 0 0 c

a lo

rie s a

d a y is u

se d

fo r g

e n e ra

l n u tritio

n a

d vic

e .

**S e e m

a n u fa

c tu

re r’s la

b e l.

† N

o t a

sig n ific

a n t so

u rc

e o

f n u trie

n t.

T h e se

n u tritio

n fa

c t la

b e ls a

n d th

e ir se

rvin g

size s m

a y lo

o k d

iffe re

n t th

a n th

e F

D A

la b e ls

o n p

ro d u c ts in

sto re

Sour Cream Serving Size 1 Tbsp (12g)

Amount Per Serving

Calories 25 % Daily Value*

Total Fat 2.5g 3% Saturated Fat 1g 6% Trans Fat 0g

Cholesterol 5mg 2% Sodium 0mg 0% Total Carbohydrate Less than 1g 0%

Dietary Fiber 0g 0% Total Sugars 0g

Added Sugars ** Protein Less than 1g

Vitamin D 0mcg†

Calcium 10mg†

Iron 0mg†

Potassium 15mg†

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

**See manufacturer’s label. †Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may look different than the FDA labels on products in stores.

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

�Data not available for nutrient.

**See manufacturer’s label. †Not a significant source of nutrient.

These nutrition fact labels and their serving sizes may look different than the FDA labels on products in stores.

Sweet Roll Serving Size

Amount Per Serving

Calories

Total Fat Saturated Fat

Trans Fat

Cholesterol Sodium Total Carbohydrate

Dietary Fiber

Total Sugars

Added Sugars

Protein

Vitamin D Calcium Iron Potassium

Fruit 1 roll (71g)

260 % Daily Value*

13g17% 3.5g17%

�

80mg27% 320mg14% 34g12% 1g 5% 20g

** 4g

0mcg†

30mg2% 1.3mg8% 60mg†

Cinnamon 1 large (83g)

260 % Daily Value*

15g19% 3.5g18% 0g

15mg5% 270mg12% 29g11% Less than 1g 3% 13g

** 5g

0mcg†

50mg4% 1.3mg8% 80mg2%

D ou gh nu t

Se rv in g Si ze

Am ou nt P er S er vi ng

C al or ie s

To ta l F at

S at

ur at

ed F

Tr an

s Fa

C ho le st er ol

So di um

To ta l C ar bo hy dr at e

D ie ta

ry F

ib er

To ta

l S ug

ar s

A dd

ed S

ug ar

Pr ot ei n

Vi ta m in D

C al ci um

Ir on

Po ta ss iu m

C ak e- Ty pe D ou gh nu t

1 do ug hn ut (4 0g )

17 0

% D ai ly V al ue *

10 g

13 %

4. 5g

22 %

Le ss

th an

5 m

g 1%

19 0m

19 g

Le ss

th an

1 g 3%

0m cg

†

20 m

g †

1m g

55 m

g †

Ye as t D ou gh nu t

1 do ug hn ut (6 0g )

24 0

% D ai ly V al ue *

14 g

18 %

3. 5g

17 %

�

Le ss

th an

5 m

g 1%

21 0m

27 g

10 %

Le ss

th an

1 g 3% �

�

30 m

0. 4m

65 m

g †

*T he

% D

ai ly V

al ue

(D V)

te lls

y ou

h ow

m uc

h a

nu tr ie nt

in a

s er

vi ng

o f f

oo d

co nt

rib ut

to a

d ai ly d

ie t.

2, 00

0 ca

lo rie

s a

da y is u

se d

fo r g

en er

al n

ut rit

io n

ad vi ce

� D at

a no

t a va

ila bl

e fo

r n ut

rie nt

** S ee

m an

uf ac

tu re

r’s la

be l.

† N ot

a s ig

ni fic

an t s

ou rc

e of

n ut

rie nt

Th es

e nu

tr iti on

fa ct

la be

ls a

nd th

ei r s

er vi ng

s iz es

m ay

lo ok

d iff

er en

th an

th e

FD A la

be ls o

n pr

od uc

ts in

s to

re s.

1 0 % J U IC E D R IN K

6 f lu id o u n ce s

F LA V O R E D G E LA T IN

1 ⁄2 cu p

JE LLY

1 te

asp o o n

MAPLE SYRUP

1 tablespoon

SU G A R

1 te asp

o o n

C R E A M C H E E S E

1 o u n ce

CARD 54

F la v o re d G e la tin

S e rv in g S iz e 1 /2 c u p (1 3 5 g )

A m o u n t P e r S e rv in g

C a lo rie s 8

% D a ily V a lu e *

T o ta l F a t

0 g

0 %

S a tu

ra te

d F

a t 0

g 0

T ra

n s F

a t 0

C h o le s te ro l 0

m g

0 %

S o d iu m 1

0 0 m

g 4

T o ta l C a rb o h y d ra te

1 9 g

7 %

D ie

ta ry

F ib

e r 0

g 0

T o

ta l S

u g

a rs

1 8 g

A d

d e d

S u g

a rs

P ro te in 2

V ita m in D

0 m

c g

†

C a lc iu m

0 m

g †

Iro n

0 m

g †

P o ta s s iu m

0 m

g †

*T h e %

D a ily

V a lu

e (D

V ) te

lls y

o u h

o w

m u c h

a n

u trie

n t in

a s

e rv

in g

o f fo

o d

c o

n trib

u te

s to

d a ily

d ie

t. 2 ,0

0 0 c

a lo

rie s a

d a y is

u s e d

fo r g

e n e ra

n u tritio

n a

d v ic

e .

**S e e m

a n u fa

c tu

re r’s

la b

e l.

† N

o t a

s ig

n ific

a n t s

o u rc

e o

f n u trie

n t.

T h e s e n

u tritio

n fa

c t la

b e ls

a n d

th e ir s

e rv

in g

s iz

e s

m a y lo

o k d

iffe re

n t th

a n th

e F

D A

la b

e ls

o n p

ro d

u c ts

in s

to re

s .

Ma ple Sy ru p

Se rvi ng Si ze 1 Tb sp (2 0g )

Am ou nt Pe r S er vin g

Ca lor ies

50 % Da ily Va lue *

To tal Fa t0

Sa tur

ate d F

at 0g

Tra ns

Fa t 0

Ch ole ste rol 0m

So diu m

0m g

To tal C arb oh yd rat e1

Di eta

ry Fib

er 0g

To tal

S ug

ars 12

dd ed

S ug

ars

Pr ote in

0g Vit am in D0

mc g†

Ca lci um

20 mg

†

Iro n0

mg †

Po tas siu m

40 mg

†

*T he

% D

ail y V

alu e (

DV ) te

lls yo

u h ow

m uc

h a nu

trie nt

in a s

erv ing

of fo

od co

ntr ibu

tes to

a da

ily di

et. 2,

00 0

ca lor

ies a

da y i

s u se

d f or

ge ne

ral nu

trit ion

ad vic

**S ee

m an

ufa ctu

rer ’s

lab el.

† No

t a si

gn ific

an t s

ou rce

of nu

trie nt.

Th es

e n utr

itio n f

ac t la

be ls

an d t

he ir s

erv ing

si ze

s m ay

lo ok

dif fer

en t t

ha n t

he FD

A lab

els on

pr od

uc ts

in sto

res .

S u g a r

S e rv in g S iz e 1 t s p ( 4 g )

A m o u n t P e r S e rv in g

C a lo ri e s

1 5

% D a il y V a lu e *

To ta l F a t

0 g

0 %

S a tu

ra te

d F

a t

0 g

0 %

T ra

n s F

a t

0 g

C h o le s te ro l

0 m

0 %

S o d iu m 0

m g

0 %

To ta l C a rb o h yd ra te

4 g

1 %

D ie

ta ry

F ib

e r

0 g

0 %

To ta

l S

u g a rs

4 g

d d

e d

S u g a rs

4 g

P ro te in

0 g

V it a m in D

0 m

c g

†

C a lc iu m

0 m

g †

Ir o n

0 m

g †

P o ta s s iu m 0

m g

†

*T h e %

D a ily

V a lu

e ( D

V ) te

lls y

o u h

o w

m u c h a

n u tr

ie n t

in a

s e rv

in g o

f fo

o d

c o n tr

ib u te

s t

o a

d a ily

d ie

t. 2

,0 0 0

c a lo

ri e s a

d a y i s u

s e d

f o r

g e n e ra

l n u tr

it io

n a

d v ic

e .

† N

o t

a s

ig n if ic

a n t

s o u rc

e o

f n u tr

ie n t.

T h e s e n

u tr

it io

n f a c t

la b

e ls

a n d

t h e ir s

e rv

in g s

iz e s m

a y

lo o k d

if fe

re n t

th a n t

h e F

D A

l a b

e ls

o n p

ro d

u c ts

i n s

to re

s .

1 0 % J u ic e D rin k

S e rv in g S iz e 6 fl o

A m o u n t P e r S e rv in g

C a lo rie s 9

0 % D a ily V a lu e *

T o ta l F a t

0 g

0 %

S a tu

ra te

d F

a t 0

g 0

T ra

n s F

a t 0

C h o le s te ro l 0

m g

0 %

S o d iu m 1

5 m

g 1

T o ta l C a rb o h y d ra te

2 5

g 9

D ie

ta ry

F ib

e r 0

g 0

T o

ta l S

u g

a rs

2 5 g

A d

d e d

S u

g a rs

P ro te in 0

V ita m in D

0 m

c g

†

C a lc iu m

0 m

g †

Iro n

0 m

g †

P o ta s s iu m

0 m

g †

*T h e %

D a ily

V a lu

e (D

V ) te

lls y

o u

h o

w m

u c h a

n u

trie n t in

s e rv

in g

o f fo

o d

c o

n trib

u te

s to

a d

a ily

d ie

t. 2 ,0

0 0 c

a lo

rie s

a d

a y is

u s e d

fo r g

e n e ra

l n u

tritio n

a d

v ic

e .

**S e e m

a n

u fa

c tu

re r’s

la b

e l.

† N

o t a

s ig

n ific

a n t s

o u rc

e o

f n u trie

n t.

T h

e s e n

u tritio

n fa

c t la

b e ls

a n

d th

e ir s

e rv

in g

s iz

e s m

a y lo

o k

d iffe

re n

t th a n

th e F

D A

la b

e ls

o n

p ro

d u

c ts

in s

to re

s .

J e ll y

S e rv in g S iz e 1 t s p ( 7 g )

A m o u n t P e r S e rv in g

C a lo ri e s

2 0

% D a il y V a lu e *

T o ta l F a t

0 g

0 %

S a tu

ra te

d F

a t

0 g

0 %

T ra

n s F

a t

0 g

C h o le s te ro l

0 m

g 0

S o d iu m 0

m g

0 %

T o ta l C a rb o h y d ra te

5 g

2 %

D ie

ta ry

F ib

e r

0 g

0 %

T o

ta l S

u g

a rs

4 g

d d

e d

S u g

a rs

* *

P ro te in

0 g

V it a m in D

0 m

c g

†

C a lc iu m

0 m

g †

Ir o n

0 m

g †

P o ta s s iu m 0

m g

†

*T h

e %

D a ily

V a lu

e ( D

V ) te

lls y

o u

h o

w m

u c h

a n

u tr

ie n

t in

a s

e rv

in g

o f

fo o

c o

n tr

ib u

te s t

o a

d a ily

d ie

t. 2

,0 0

0 c

a lo

ri e s a

d a y i s u

s e d

f o

r g

e n

e ra

l n

u tr

it io

n a

d v ic

e .

** S

e e m

a n

u fa

c tu

re r’ s l a b

e l.

† N

o t

a s

ig n

if ic

a n

t s o

u rc

e o

f n

u tr

ie n

T h

e s e n

u tr

it io

n f

a c t

la b

e ls

a n

d t

h e ir s

e rv

in g

s iz

e s m

a y l o

o k d

if fe

re n

t th

a n

t h

F D

A l a b

e ls

o n

p ro

d u

c ts

i n

s to

re s .

C re a m C h e e s e

S e rv in g S iz e 1 o z ( 2 8 g )

A m o u n t P e r S e rv in g

C a lo ri e s

1 0 0

% D a il y V a lu e *

T o ta l F a t

1 0 g

1 3

S a tu

ra te

d F

a t

6 g

2 9

T ra

n s F

a t

0 g

C h o le s te ro l

3 0 m

g 1 0

S o d iu m 9

0 m

g 4

T o ta l C a rb o h y d ra te

2 g

1 %

D ie

ta ry

F ib

e r

0 g

0 %

T o

ta l S

u g

a rs

1 g

d d

e d

S u g

a rs

* *

P ro te in

2 g

V it a m in D

0 m

c g

†

C a lc iu m

3 0 m

g 2

Ir o n

0 m

g †

P o ta s s iu m 3

5 m

g †

*T h e %

D a ily

V a lu

e ( D

V ) te

lls y

o u h

o w

m u c h a

n u tr

ie n t

in a

s e rv

in g

o f

fo o

d c

o n tr

ib u te

s t

o a

d a ily

d ie

t. 2

,0 0 0

c a lo

ri e s a

d a y i s u

s e d

f o

r g

e n e ra

l n u tr

it io

n a

d v ic

e .

** S

e e m

a n u fa

c tu

re r’ s l a b

e l.

† N

o t

a s

ig n if ic

a n t

s o

u rc

e o

f n u tr

ie n t.

T h e s e n

u tr

it io

n f

a c t

la b

e ls

a n d

t h e ir s

e rv

in g

s iz

e s m

a y

lo o

k d

if fe

re n t

th a n t

h e F

D A

l a b

e ls

o n p

ro d

u c ts

i n s

to re

s .