The serving size for both the chili and the macaroni and cheese is 1 cup. The chili contains 2 servings per can, and the box of prepared macaroni and cheese makes 3 servings. Compare a “serving” with how much you eat. You may eat more or less than the listed serving size.

Quiz—

How many calories are in a whole can of chili? (520 calories)
How many calories are in a whole prepared box of macaroni and cheese? (1,200 calories)

These numbers show how many calories are in one serving of food and how many of those calories are from fat.

Quiz—

Which of the foods has fewer calories per cup? (Chili)

Which has fewer calories from fat? (Chili)

Daily Values (DV) are the recommended intakes of specific nutrients for adults. The guide at the bottom of the Nutrition Facts Label shows Daily Values for a 2,000-calorie diet and a 2,500-calorie diet. These guides are general dietary advice.

The % Daily Value (% DV) indicates how much of the daily value you get in a serving of food. The % Daily Value is based on the 2,000-calorie diet, which may be more or less than your family members need. For example, if the label lists 8% for calcium (like the chili label), it means one serving provides 8 percent of the calcium you need each day.

• Look for foods lower in fat, saturated fat, cholesterol and sodium. These nutrients may increase your risk of certain chronic diseases. Aim to eat less than 100% of the Daily Value of these nutrients every day.
• Look for foods high in dietary fiber, vitamins and minerals. These nutrients can maintain or improve your overall health. Try to eat at least 100% of the Daily Value of these nutrients every day.
• Foods with 20% DV or more are considered high in the nutrient or an excellent source of the nutrient.
• Foods with 10–19% DV are considered a good source of that nutrient.
• Foods with 5% DV or less are considered low in that nutrient.

Quiz—

Which food has less sodium per serving? (Macaroni and cheese)

Is macaroni and cheese low in sodium? (No. it would need to have 5% of the Daily Value or less. It has 24% of the Daily Value.)

Which food has more iron per serving? (Chili)

Is a serving of chili an excellent source of dietary fiber? (Yes, because it contains 40% of the Daily Value for dietary fiber.)

Ingredients are listed in order, by weight, from the most to the least amount in the product. For example, the first three ingredients in the chili are water, beef and beans. The ingredients in the macaroni and cheese mix are enriched macaroni product (wheat flour, niacin, ferrous sulfate (iron), thiamin mononitrate (vitamin B1), riboflavin (vitamin B2), folic acid) and cheese sauce mix (sub-ingredients listed).

A list of common allergens is also listed. For the macaroni and cheese, wheat and milk are listed. The chili contains soy and wheat.