N U T R I T I O N F A C T S | |
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Serving Size | 1/2 cup (31g/1.1 oz) |
Servings per Package | About 17 |
Amount per serving | Cereal |
Calories | 80 |
Calories from Fat | 10 |
% Daily value** | |
Total Fat 1.0g | 2% |
Saturated Fat 0g | 0% |
Cholesterol 0 mg | 0% |
Sodium 65 mg | 3% |
Potassium 390 mg | 11% |
Total Carbohydrate 24g | 8% |
Dietary Fiber 10g | 40% |
Sugars | 6g |
Other Carbohydrate | 7g |
Protein | 4g |
Vitamin A | 15% |
Vitamin C | 25% |
Calcium | 15% |
Iron | 25% |
Vitamin D | 10% |
Thiamin | 25% |
Riboflavin | 25% |
Niacin | 25% |
Vitamin B-6 | 25% |
Folate | 25% |
Vitamin B-12 | 25% |
Phosphorus | 35% |
Magnesium | 30% |
Zinc | 25% |
Copper | 15% |
** Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: | |
Total Fat Less than 65g 80g Sat. Fat Less than 20g 25g Cholesterol Less than 300mg 300mg Sodium Less than 2,400mg 2,400mg Potassium 3,500mg 3,500mg Total carbohydrate 300g 375g Dietary Fiber 25g 30g | |
Calories per gram: Fat 9 Carbohydrate 4 Protein 4 | |
Ingredients: Wheat bran, sugar, malt flavoring, calcium phosphate, salt, sodium ascorbate and ascorbic acid (vitamin C), niacinamide, zinc oxide, reduced iron, pyridoxine hydrochloride (vitamin B6), riboflavin (vitamin B2), vitamin A palmitate, thiamin hydrochloride (vitamin B1), folic acid (folate), vitamin B12, and vitamin D. |
N U T R I T I O N F A C T S | |
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Serving Size | 2/3 cup (30g) |
Servings per Container | about 12 |
Amount/serving | |
Calories | 120 |
Fat Calories | 5 |
% Daily value* | |
Total Fat 0.5g | 1% |
Saturated Fat 0g | 0% |
Cholesterol 0 mg | 0% |
Sodium 60 mg | 3% |
Total Carb. 25g | 8% |
Dietary Fiber 4g | 16% |
Sugars 2g | |
Protein 3g | |
Vitamin A 0% | Vitamin C 0% |
Calcium 0% | Iron 6% |
Ingredients: Organic whole oat flour, organic whole wheat flour, organic wheat bran, organic evaporated cane juice, organic oat bran, organic corn meal, organic brown rice flour, organic barley malt extract, organic whole wheat sprouts, and a trace of sea salt |
Sugars. The two grams of sugars indicate a small amount of sweeteners relative to the 25 grams of total carbohydrates.
Vitmains and Minerals. Many of the most nutritious cereals do not have a lot of added vitamins and minerals, yet some of the top junk cereals do. Perhaps, it is cheaper to add synthetic vitamins and minerals than it is to use whole grains.
Ingredients. Notice the magic word “whole” in the grain list. Since makers of more nutritious cereals know that their consumers are sugar savvy, they usually do not put the term “sugar” in the ingredients list, but rather disguise it as “evaporated cane juice.” This is simply sugar with a nicer name. But in this case, we’re happy that there are only two grams per serving.
The following is an analysis of tricky label listing from a leading cereal:
N U T R I T I O N F A C T S | |
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Serving Size | 1 box (43g) |
Amount/serving | |
Calories | 160 |
Fat Calories | 20 |
% Daily value* | |
Total Fat 2.5g | 4% |
Saturated Fat 0.5g | 3% |
Cholesterol 0 mg | 0% |
Sodium 110 mg | 5% |
Total Carb. 34g | 11% |
Fiber 2g | 10% |
Sugars 12g | |
Protein 3g | |
Ingredients: whole oats, whole grain wheat, brown sugar, raisins, rice, corn syrup, almonds, glycerin, partially hydrogenated cottonseed and/or soybean oil |
Fat. A consumer looking at the 0.5 grams of saturated fat and 0 cholesterol would be favorably impressed. Yet, looking in the fine print of the ingredients list, you’ll notice the term “partially hydrogenated… oil.” Since partially hydrogenated oils are really more harmful than saturated fats and have been shown to raise blood cholesterol levels, they really should be included in the “Saturated Fat” section. Instead, they are buried in the “Total Fat” listing. The consumer has no way of knowing how much of the 2.5 grams of “Total Fat” is the hydrogenated stuff.
Cottonseed and/or soybean oil. The “and/or” listing should be illegal. Consumers have a right to know which of the oils, cottonseed or soybean, they are eating, since these two oils have vastly different nutritional properties. Cottonseed oil has much less nutritional value and cotton crops may be sprayed with lots of pesticides.
Let’s dissect the following label from a popular children’s cereal:
AMERICAN HEART ASSOCIATION | |
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Meets American Heart Association food criteria for saturated fat and cholesterol for healthy people over age 2. | |
Diets low in saturated fat and cholesterol may reduce the risk of heart disease | |
N U T R I T I O N F A C T S | |
Serving Size | 1 cup (32g/1.1 oz) |
Servings per Container | About 13 |
Amount | |
Per serving | Cereal |
Calories | 120 |
Calories from Fat | 10 |
% Daily value | |
Total Fat 1.0g* | 2% |
Saturated Fat 0.50g | 3% |
Cholesterol 0 mg | 0% |
Sodium 150 mg | 6% |
Potassium 35 mg | 1% |
Total Carbohydrate 28g | 9% |
Dietary Fiber 1g | 4% |
Sugars 15g | |
Other Carb. 12g | |
Protein 2g | |
Ingredients: Corn, wheat, and oat flour; sugar; partially hydrogenated vegetable oil (one or more of: coconut, cottonseed, and soybean); salt; sodium ascorbate and ascorbic acid (vit. C); yellow #6; niacinamide; zinc oxide; reduced iron; natural orange, lemon, cherry, blueberry, raspberry, lime, and other natural flavors; red #40, turmeric color; annatto color; blue #2; pyridoxine hydrochloride (vit. B6); blue #1; riboflavin (vit. B2); vit. A palmitate; thiamin hydrochloride (vit. B1); BHT (preservative); folic acid (folate); vit. B12 and vit. D. |
AHA seal of approval. The unwary consumer might conclude that since this particular food is endorsed by the American Heart Association, it must be healthy. Wrong!
Dietary Fiber. One gram of fiber is relatively low for a “multigrain” cereal.
Sugars. Fifteen grams of sugar per serving is a lot of sweetener.
Protein. The cereal is low in protein. That should give you a hint about the nutritional quality of the grains used.
Corn, wheat, and oat flour. Even though the front of the box boasts “multi-grain,” since these flours are not described as “whole wheat” or “whole grain,” you can assume that they are refined flours with much of the nutrients processed out.
“Partially hydrogenated vegetable oil.” Hydrogenating oil provides little nutrition and possibly does physiological harm.
“One or more of: coconut, cottonseed, and soybean oils.” Consumers have the right to know which oil they are eating, since these oils greatly differ in nutritional quality.
“Natural orange, lemon, cherry, blueberry, raspberry, lime, and other natural flavors.” “Natural” has limited legal meaning. The consumer may imagine that these flavors come from ground-up fruits, but that is not necessarily true.
“Yellow Dye #6, Red #40, Blue #2, and Blue #1. Artificial food colorings are in the GRAS (generally recognized as safe) category. This means that no one really knows for sure how safe they are. In fact, they may be harmful to children who are food-coloring sensitive.