Nutrition Facts Serving Size 1/2 cup (about 82g) Servings Per Container 8
Amount Per Serving
Calories 200	Calories from Fat 130
% Daily Value
Total Fat 14g	22%
Unsaturated Fat	0%
Saturated Fat 9g	45%
Trans Fat 0g
Polyunsaturated Fat 0g
Monosaturated Fat
Cholesterol 55mg	18%
Sodium 40mg	2%
Potassium 80mg	2%
Total Carbohydrate 17mg	6%
Dietary Fiber 1g	4%
Sugars 14g
Sugar Alcohol 0g
Protein 3g
Vitamin A	10%
Vitamin C	0%
Calcium	10%
Chromium	10%
Copper	10%
Iron	10%
Biotin (H)	0%
Chloride	0%
Fluoride	0%
Folate (B9)	0%
Iodine	0%
Magnesium	0%
Manganese	0%
Molybdenum	0%
Niacin (B3)	0%
Pantothenic Acid (B5)	0%
Phosphorus	0%
Riboflavin (B2)	0%
Selenium	0%
Thiamin (B1)	0%
Vitamin B12	0%
Vitamin B6	0%
Vitamin C	0%
Vitamin D	0%
Vitamin E	0%
Vitamin K	0%
Zinc	0%

• Serving Size

  The amount of food that is typically eaten in one serving. It is listed as a general household measurement, such as pieces, cups or ounces (for example, 7 potato chips or 1/2 cup of cereal). Generally it is followed by the equivalent metric quantity in parenthesis, for example, “1/2 cup (112 g).” The nutritional facts that follow on a food label are based on consuming the serving size. It’s important to compare the serving size listed on the container to the amount of that food that is actually consumed. If the label lists a serving size as 7 potato chips or 1 ounce of cake but twice that amount is eaten, you are also eating twice the amount of calories and nutrients. Eating very large servings (or portions) can contribute to weight gain because as you eat larger portions, you eat more calories.

• Servings Per Container

  The total number of servings in a food package based on the listed serving size.

• Calories

  The number of calories in a single serving of the food is listed on the left of the label. Calories are a measurement of the amount of energy in the food. This is the total amount of calories in a food and includes all calories from Fat, Proteins and Carbohydrates. If you are trying to lose weight, gain weight, or maintain your existing weight, calories are easily the most important nutrition fact on the entire label. Eating too many calories is linked to overweight and obesity.

• Calories from Fat

  The number of calories that come from only from the fat in a food. It’s good to limit fat calories intake to about 30% of the total calories you eat.

• % Daily Value

  A healthy person should consume a certain amount of fats, carbohydrates (especially fiber), protein and vitamins and minerals each day. Certain ingredients, such as saturated fats and trans fats, are considered unhealthy and should only be eaten in very small amounts. The Percent Daily Value compares how much of a certain nutrient one serving of food contains to how much of that nutrient you should consume daily. One serving of food with 5% DV or less is considered low and 20% DV or more of the daily value is considered high. The Percent Daily Value is based on a daily diet of 2,000 calories. You will need to adjust the percentages if you eat more or less than 2,000 calories per day or if your activity levels dictate a specific caloric requirement.

• Total Fat

  The total fat is the number of fat grams contained in one serving of the food. Fat is an important nutrient that your body uses for energy, growth and development. Consuming too much fat can be a detriment to your health and may be linked to being overweight and obesity. Each gram of fat contains nine calories. Fat helps your body to absorb certain vitamins that are only fat-soluable. (A, D, E and K)

• Unsaturated Fat

  Unsaturated fats are derived primarily from plants and are liquid (in the form of an oil) at room temperature. Studies have shown that unsaturated fats can lower LDL (bad) cholesterol and help to maintain HDL (good) cholesterol in the body.

• Saturated Fat

  A type of fat that may increase your LDL (bad) cholesterol levels, which may increase your risk of heart disease. They come primarily from animal products such as meat, eggs and dairy products; in general, saturated fats are solid at room temperature and have been found to raise total and LDL (bad) cholesterol levels in the boy.

• Trans Fat

  Trans fats (or trans fatty acids) are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. They are also named “partially hydrogenated oils.” Trans fats raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels. Consuming trans fats increases your risk of developing heart disease, stroke, and type 2 diabetes.

• Polyunsaturated Fat

  These fats are typically liquid at room temperature and when chilled. Polyunsaturated fats can have a beneficial effect on your health when consumed in moderation and when used to replace saturated fats or trans fats. Polyunsaturated fats can help reduce the LDL cholesterol levels in your blood and lower your risk of heart disease. They also include essential fats (omega-6 and omega-3) that your body needs but cannot produce itself.

• Monosaturated Fat

  These fats are typically liquid at room temperature but start to turn solid when chilled. Olive oil is an example of a type of oil that contains monounsaturated fats. Monounsaturated fats can have a beneficial effect on your health when eaten in moderation and when used to replace saturated fats or trans fats. Monounsaturated fats can help reduce bad cholesterol levels in your blood, lower your risk of heart disease and stroke, and also provide nutrients to help develop and maintain your body’s cells. Monounsaturated fats are also typically high in vitamin E.

• Cholesterol

  Cholesterol is a soft, waxy substance present in all parts of the body including the nervous system, skin, muscles, liver, intestines, and heart. Cholesterol combines with fatty acids to form high-density (HDL) and low-density (LDL) lipoproteins. LDLs are “bad cholesterol,” since they can stick together to form plaque deposits on the walls of your blood vessels, leading to atherosclerosis. Cholesterol is only found in animal products such as meat or dairy and it’s consumption should be minimized.

• Sodium

  A component of salt, sodium may increase your risk for high blood pressure. A potassium rich diet can counteract some of sodium’s effects on blood pressure. The amount of sodium for individuals over the age of 20 should be 1,500 with a maximum of 2,300.

• Total Carbohydrate

  There are 2 types of carbohydrates (carbs), simple (bad) and complex (good). Try to limit your intake of simple carbs and get most of your carb intake from complex carbs. Simple (bad) carbs include white bread, white rice, chips, sugars, cookies, candy, soda, and a large majority of processed foods. Complex (good) carbs include oatmeal, beans, whole grain bread, brown rice, sweet potatoes, and most whole fruits, vegetables and grains.

• Dietary Fiber

  These are the non-digestible carbohydrates found in whole grain products, fruits, vegetables, and legumes (such as dry beans and peas) that promote regularity and as part of a healthy diet may decrease your risk for some diseases. Fiber is needed for a healthy diet and many do not eat enough fiber.

• Potassium

  Potassium is an essential mineral that helps regulate heart function, blood pressure, and nerve and muscle activity. Potassium is also required for carbohydrate and protein metabolism and helps maintain the proper pH within the body. Those with higher potassium intakes tend to have lower blood pressure and people with low blood levels of potassium. Excessive sodium intake can increase your body’s requirements for potassium.

• Sugar

  Sugar is a simple carb and does not contain any nutrients, which means very quick digestion and a bad effect on blood insulin levels. Since excess sugar is converted into fat by the body, it can lead to many health and weight related problems. Sugar is typically used to add sweetness to foods. It can cause your teeth decay when it’s not properly removed from teeth surfaces in a timely manner. Try to consume sugar in moderation.

• Sugar Alcohol

  A class of carbohydrates that are more slowly or incompletely absorbed by the human digestive system than sugars. Common sugar alcohols include sorbitol, mannitol, maltitol, and xylitol. Sugar alcohols contribute less Calories to the diet than most other types of carbohydrates, but may cause digestive discomfort.

• Protein

  The basic component of food and makes all life possible. Amino acids are the building blocks of proteins. All of the antibodies and enzymes, and many of the hormones in the body, are proteins. They provide for the transport of nutrients, oxygen, and waste throughout the body. They also provide the structure and contracting capability of muscles, and provide collagen to connective tissues of the body and to the tissues of the skin, hair, and nails.

• Biotin (H)

  Metabolizes fats, proteins and carbohydrates. Biotin functions as a critical component of several enzymes (where it functions as a coenzyme) involved in energy metabolism (such as pyruvate carboxylase). Biotin helps in the synthesis of fatty acids, in energy metabolism, and in the synthesis of amino acids and glucose. Biotin is also involved in making glucose, some amino acids and in energy production. Vitamin H plays a special role in enabling the body to use blood sugar (glucose), a major source of energy for body fluids. Biotin supplements may improve thin, splitting, or brittle toe and fingernails as well as hair health. Biotin has also been used to combat alopecia (partial or complete loss of hair) in both children and adults.

• Calcium

  Calcium is a mineral needed by the body for, among other things, to maintain bone health; good sources of calcium in foods include sesame seeds, dark leafy vegetables, beans, soybeans and dairy products, such as fat free or low fat milk, yogurt, and cheeses.

• Chloride

  Chloride helps keep the amount of fluid inside and outside of cells in balance. It also helps maintain proper blood volume, blood pressure, and pH of body fluids.

• Chromium

  Chromium is an essential nutrient required for normal sugar and fat metabolism and works primarily by potentiating the action of insulin. It is present in the entire body but with the highest concentrations in the liver, kidneys, spleen and bone. A shortage of chromium may also lead to anxiety, fatigue, glucose intolerance (particularly in people with diabetes), inadequate metabolism of amino acids, and an increased risk of arteriosclerosis.

• Copper

  Involved in the absorption, storage, and metabolism of iron. The symptoms of a copper deficiency are similar to iron-deficiency anemia.

• Fluoride

  Fluoride is best known for its role in reducing tooth decay. In addition, it has recently been found to be important for maintaining strong bones. Fluoride decreases incidence of tooth cavities, as fluoride is incorporated into teeth as they form and hardens teeth enamel, making teeth more resistant to acids and cavity-forming bacteria. It strengthens bones and helps prevent bone fractures. It may also lower risk of osteoporosis in menopausal women.

• Folate (B9)

  Vitamin necessary for cell replication and growth. Helps form building blocks of DNA, which holds the body’s genetic information, and building blocks of RNA, needed for protein synthesis. Most important, then, for rapidly growing tissues, such as those of a fetus, and rapidly regenerating cells, like red blood cells and immune cells.

• Iodine

  As a component of the thyroid hormones thyroxine (T4) and triiodothyronine (T3), iodine is essential to human life. Without sufficient iodine, your body is unable to synthesize these hormones, and because the thyroid hormones regulate metabolism in every cell of the body and play a role in virtually all physiological functions, an iodine deficiency can have a devastating impact on your health and well-being.

• Iron

  Iron is one of the human body’s essential minerals. It forms part of hemoglobin, the component of the blood that carries oxygen throughout the body. People with iron-poor blood tire easily because their bodies are starved for oxygen. Iron is also part of myoglobin, which helps muscles store oxygen.

• Magnesium

  Magnesium is an essential mineral for the human body. It is needed for protein, bone, and fatty acid formation, making new cells, activating B vitamins, relaxing muscles, blood clotting, and forming adenosine triphosphate (ATP). The production and use of insulin also requires magnesium.

• Manganese

  Manganese is an essential trace mineral that is required in small amounts to manufacture enzymes necessary for the metabolism of proteins and fat. It also supports the immune system and blood-sugar balance and is involved in the production of cellular energy, reproduction, and bone growth.

• Molybdenum

  Molybdenum plays a role in a number of important bio-chemical processes, like waste processing in the kidneys, development of the nervous system, and the activation of enzymes that are involved in breaking down food to produce energy.

• Niacin (B3)

  Required for cell respiration and helps release the energy in carbohydrates, fats and proteins. It also supports proper circulation and healthy skin, functioning of the nervous system, and normal secretion of bile and stomach fluids. It is used in the synthesis of sex hormones and as a memory-enhancer. A shortage of niacin may be indicated with symptoms such as canker sores, depression, diarrhea, dizziness, fatigue, halitosis, headaches, indigestion, insomnia, limb pains, loss of appetite, low blood-sugar, muscular weakness, skin eruptions, and inflammation.

• Pantothenic Acid (B5)

  Vital in the production of acetylcholine, a neurotransmitter. Vitamin B5 also triggers the adrenal glands, is essential in transporting and releasing energy from fats, and enables the synthesis of cholesterol, vitamin D, and steroid hormones. B5 has been shown to lower cholesterol and triglycerides in the blood.

• Phosphorus

  Important component of cell membranes and lipoprotein particles, such as good (HDL) and bad (LDL) cholesterol. Phosphate loading might enhance athletic performance, though controlled research has produced inconsistent results.

• Riboflavin (B2)

  Vitamin that helps the body process amino acids and fats, activate vitamin B6 and folic acid, and convert carbohydrates to adenosine triphosphate (ATP). Under some conditions, vitamin B2 can act as an antioxidant.

• Selenium

  It is one of the most potent immune system boosters and antioxidants. It helps prevent oxidative damage to the body from free radicals, together with the other antioxidants such as glutathione, vitamin C, and vitamin E.

• Thiamin (B1)

  Vitamin that the body requires to break down carbohydrates, fat, and protein. Every cell of the body requires vitamin B1 to form adenosine triphosphate (ATP). Vitamin B1 is also essential for the proper functioning of nerve cells.

• Vitamin A

  It is a central component for healthy vision. It is required during pregnancy, stimulating normal growth and development of the fetus. It influences the function and development of sperm, ovaries, and placenta and is a vital component of the reproductive process.

• Vitamin B12

  Vitamin needed for normal nerve cell activity, DNA replication, and production of a mood-affecting substance. A deficiency in B12 causes fatigue. It acts with folic acid and vitamin B6 to control homocysteine levels. An excess of homocysteine has been linked to an increased risk of coronary disease, stroke, and other diseases such as osteoporosis and Alzheimer’s.

• Vitamin B6

  Assists in the synthesis of antibodies by the immune system, which is needed to fight many diseases. It helps maintain normal nerve function and also acts in the formation of red blood cells. Vitamin B6 is also required for the chemical reactions needed to digest proteins. The higher the protein intake, the more the need for vitamin B6.

• Vitamin C

  Acts as an antioxidant, protecting LDL cholesterol from oxidative damage which would lead to damage to the artery walls. It also protects against heart disease by reducing the stiffness of arteries and the tendency of platelets to coagulate in the vein. Aids in the formation of liver bile, which helps to detoxify alcohol and other substances.

• Vitamin D

  Helps maintain blood levels of calcium, by increasing absorption from food and reducing urinary calcium loss. Both functions help keep calcium in the body and therefore spare the calcium that is stored in bones. Vitamin D plays a role in immunity and blood cell formation and also helps cells differentiate—a process that may reduce the risk of cancer.

• Vitamin E

  Vitamin E is an antioxidant that protects cell membranes and other fat-soluble parts of the body from damage. It can also reduce the risk of heart attacks. In addition to its antioxidant functions, vitamin E has now been shown to directly affect inflammation, blood cell regulation, connective tissue growth, and genetic control of cell division.

• Vitamin K

  Vitamin K is necessary for proper bone growth and blood coagulation by helping the body transport calcium.

• Zinc

  Zinc is needed to repair wounds, maintain fertility in adults and growth in children, synthesize protein, help cells reproduce, preserve vision, boost immunity, and protect against free radicals, among other functions.

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