Using the Nutrition Facts Table: % Daily Value
              How to CHOOSE
       The Nutrition Facts table gives you information on calories                                Yogurt
       and 13 core nutrients. Use the amount of food and the 
       % Daily Value (% DV) to choose healthier food products.
       Follow these three steps:
                                                                                   Nutrition Facts                         Valeur nutritive
         1 LOOK at the amount of food                                              Per 3/4 cup (175 g)                     Pour 3/4 tasse (175 g)
              Nutrition Facts are based on a specific amount of food               Amount                  % Daily Value   Teneur            % valeur quotidienne
              (also known as the serving size). Compare this to the                Calories 160                            Calories 160
              amount you actually eat.                                             Fat 2.5 g                      4%       Lipides 2,5 g                 4%
                                                                                     Saturated 1.5 g              8%        saturés 1,5 g                8 %
                                                                                     + Trans 0 g                            + trans 0 g
         2 READ the % DV                                                           Cholesterol 10 mg                       Cholestérol 10 mg
              The % DV helps you see if a specific amount of food                  Sodium75 mg                    3 %      Sodium75 mg                   3 %
              has a little or a lot of a nutrient.                                 Carbohydrate 25 g              8 %      Glucides 25 g                 8 %
                                                                                     Fibre 0 g                    0 %       Fibres 0 g                   0%
                5% DV or less is a LITTLE                                            Sugars 24 g                            Sucres 24 g
                                                This applies to                    Protein 8 g                             Protéines 8 g
                 15% DV or more is a LOT        all nutrients.                     Vitamin A    2 %  Vitamin C    0 %      Vitamine A  2 %  Vitamine C  0 %
                                                                                   Calcium     20 %  Iron         0 %      Calcium    20 %  Fer          0 %
         3 CHOOSE  
              Make a better choice for you. Here are some nutrients you may want…
                  less of                  more of
                  •	Fat                    •	Fibre
                  •	Saturated and          •	Vitamin A                               4% DV of fat                        20% DV of 
                    trans fats             •	Calcium                                    is a little                      calcium is a lot
                  •	Sodium                 •	Iron
       Here is an example of how to choose: 
       You are at the grocery store looking at yogurt. The small container 
       (175 g) of yogurt you pick has a little fat (4% DV) and a lot of calcium 
       (20% DV) – this is a better choice if you are trying to eat less fat and 
       more calcium as part of a healthy lifestyle!
       © Her Majesty the Queen in Right of Canada, represented by the Minister of Health, 2011. 
       Également disponible en français sous le titre : Utilisez le tableau de la valeur nutritive : % de la valeur quotidienne.
       HC Pub.: 100539                                                                . 
       Cat.: H164-127/2011E-PDF 
       ISBN: 978-1-100-19881-1
                           How to COMPARE
               Use the amount of food and the % Daily Value (% DV) to compare and choose healthier food products.
               Follow these three steps:
                                                                                                                                                                                         Cracker A                                                                       Cracker B
                   1 LOOK at the amounts of food                                                                                          Nutrition Facts                                                                 NutritionValeur n utritivFactse                                                    Valeur nutritive
               Compare the amounts of food (also known as the                                                                             Per 9 crackers (23 g)                                                           PerPour 4 crackers (20 9 craquelins (23 g)     g)                                  Pour 4 craquelins (20 g)
               serving sizes) in the Nutrition Facts tables.                                                                              Amount                                             % Daily Value                AmTeneuountr                             % valeur% D quotidiennaily Value e        Teneur                                % valeur quotidienne
                                                                                                                                          Calories 90                                                                     CalorieCalories s9090                                                              Calories 90
               Cracker A has 9 crackers and weighs                                                                                        Fat 4.5 g                                                       7 %             FaLipidet 2 g s 4,5 g                                           37%%               Lipides 2 g                                                     3 %
               23 grams.                                                                                                                      Saturated 2.5 g                                           13 %                  Satusaturésrated 2,5 0.3 g g                                213%%                 saturés 0,3 g                                                2 %
                                                                                                                                              + Trans 0 g                                                                     + +T rtansrans 0 0 g g                                                            + trans 0 g
               Cracker B has 4 crackers and                                                                                               Cholesterol 0 mg                                                                CholesteCholestérolro 0l  0m mg g                                                  Cholestérol 0 mg
               weighs 20 grams.                                                                                                           Sodium280 mg                                                  12 %              SodiuSodiumm90280 mg mg                                         412%%              Sodium90 mg                                                     4 %
                                                                                                                                          Carbohydrate 12 g                                               4 %             CarboGlucidehydrats 12e g15 g                                   54%%               Glucides 15 g                                                   5 %
               Because the weights are similar, you can                                                                                       Fibre 1 g                                                   4 %                 FibreFibres 3 g 1 g                                       124%%                   Fibres 3 g                                                12 %
               compare these Nutrition Facts tables.                                                                                          Sugars 0 g                                                                      SugarsSucres 1  g0 g                                                              Sucres 1 g
                                                                                                                                          Protein 3 g                                                                     PrPoteirotéinen 2 gs 3 g                                                           Protéines 2 g
                                                                                                                                          Vitamin A                  0 %  Vitamin C                       0 %             VitaVitamine A min A      0 % 0 % Vitamin C Vitamine C 0 %0 %                      Vitamine A  0 %  Vitamine C  0 %
                 2            READ the % DVs                                                                                              Calcium                    2 %  Iron                            8 %             Calcium Calcium           2 % 2 % Iron Fer                      8 %8 %             Calcium                   2 %  Fer                              8 %
               Since you are comparing crackers, you may want to look at the  
               % DVs for saturated and trans fats, sodium and fibre.                                                                                                                                  Did you know?
               Cracker A has 13% DV for saturated and trans fats,                                                                                                                                     You may be able to compare products 
               12% DV for sodium and 4% DV for fibre.                                                                                                                                                 that don’t have similar amounts of food.
                                                                                                                                                                                                      For example, you could compare the 
               Cracker B has 2% DV for saturated and trans fats,                                                                                                                                      % DVs of a bagel (90 g) to the % DVs 
               4% DV for sodium and 12% DV for fibre.                                                                                                                                                 of 2 slices of bread (70 g) because you 
               Remember: 5% DV or less is a little and 15% DV or more is a lot.                                                                                                                       would most likely eat either amount of 
               This applies to all nutrients.                                                                                                                                                         food at one meal.
                   3
                CHOOSE
               In this case, Cracker B would be a better choice if you are trying to  
               eat less saturated and trans fats, less sodium and more fibre as part  
               of a healthy lifestyle.
               Use the Nutrition Facts table and Eating Well with Canada’s Food Guide  
               to make healthier food choices.
                                                    healthycanadians.gc.ca/dailyvalue