Reading Food Labels
- Fat gm = 9 kCal (calories) = 20-30%
- Carbohydrate gm = 4 kCal (calories) = 20-30%
- Protein gm = 4 kCal (calories) = 50%
Protein: 50% is 1/2. If the protein calories are multiplied x 2 and greater than the total number of calories then the protein content is greater than 50%. If the number is below the total number of calories then the protein content is less than 50% of that product. In this example the protein is 25 grams. The calories are found by multiplying 25 x 4 = 100 calories. 100 x 2 = 200. 200 = 200. In this example the protein content is perfect.
20% = 1/5 or multiply by 5
25% = 1/4 or multiply by 4
30% = 1/3 or multiply by 3
Range of % is based on your specific needs. Let's use Fat = 30% and Carbohydrates = 20%
There are 9 fat grams so you multiply 9 grams x 9 calories to get 72 calories. 72 x 3 = 216. 216 is greater than 200 so the product below is over for our fat needs.
There are 4 grams of carbohydrates so you multiply 4 grams x 4 calories to get 16 total calories. 16 x 5 = 80. 80 is less than 200 so the product below is under our carbohydrate needs.
Using the above information. You would pair this product with a low protein, 0 fat, low glycemic carbohydrate. This would slightly raise the protein to stay at 50% with the increased calories, lower total fat, and raise total carbohydrates.
This product also has 2 gm saturated fat and 1 gm of trans fatty acids so I would try to avoid it all together.