Nutrients count as calories.
Conversion unit: the general ingredient list indicates that every 100g should be converted according to the actual weight: if the food is 200g, the content of the following components is x2; If the food is 40g, the content of the following ingredients is x0.4.
Heat calculation: converted from kilojoules to kilocalories (kcal), with kilojoules ÷4. 18 and equal to kcal. If you eat the above 100g salted duck eggs, you will consume 790÷4. 18= 188.99 calories. If you eat 40g salted duck eggs, you will consume 188.99÷0.4=75.6 calories.
Content of nutrients in the table: you can directly refer to the percentage in the right column.
Fat: Try to buy the fat content below 3% during the fat reduction period (trans fat is unhealthy, try not to buy it).
Carbohydrate: Generally, the sugar content will be marked separately. Try to choose sugar content below 5%.
Protein: If the protein reference value-energy reference value is greater than 1, it means that the food has a high protein content.
Ingredients that are not conducive to fat reduction
Fat: trans fat: (hydrogenated vegetable oil, margarine, vegetable fat, cocoa butter substitute, etc. ).
Sugar: white sugar, sucrose, fructose, maltose, maltodextrin (if this kind of sugar is at the front of the ingredient list, it means high sugar content).
The ingredients in the ingredient list, the simpler the better.