The nutrition facts list lists the amount of various nutrients in a food, such as proteins, fats, carbohydrates, vitamins and minerals. To know the nutrient content of food, you can do this:
1.Determine the portion size, such as 100 grams, a cup, or a serving.
2.Check the nutrition facts of this food, which can be found on food packaging, or in databases and reference books.
3.Make a note of the amount of nutrients you care about in each serving, such as grams of protein, fat, and carbohydrates per 100 grams.
4.Calculate your total nutrient intake. If you know how much you're actually eating, multiply that amount by the nutrient content of each serving to get the total nutrient intake.
For example, if you eat 200 grams of a certain food, and that food contains 10 grams of protein per 100 grams, then:
Total protein intake = 200 grams 10 grams of protein (100 grams of food) = 20 grams of protein.
However, there is also the impact of cooking. Cooking can alter the nutrient content of food, for example, adding too much oil can increase the fat content, and evaporating water during cooking may increase the concentration of certain nutrients.
Finally, don't forget to look at the recommended daily intake of each nutrient and compare it to the actual intake to make sure it's balanced. It is important to note that the nutrient facts list provides standardized data, and the actual nutrient content of foods may vary depending on factors such as variety, growing conditions, storage and cooking methods. Therefore, the calculation results of the nutrition facts list can only be used as a reference.