WEBVTT 00:00:00.554 --> 00:00:03.385 Read the heading above the nutrition numbers first. 00:00:03.710 --> 00:00:06.328 Per serving and per one hundred grams answer 00:00:06.228 --> 00:00:09.445 different questions, so compare products on the same 00:00:09.358 --> 00:00:12.069 basis before deciding which number is larger. 00:00:12.806 --> 00:00:16.036 A printed serving is not automatically your personal 00:00:15.950 --> 00:00:19.926 recommended portion. On US labels it reflects typical 00:00:19.839 --> 00:00:23.469 consumption, and the package may contain several servings 00:00:23.502 --> 00:00:25.574 even when it looks easy to finish. 00:00:26.350 --> 00:00:29.461 Imagine one product has eight grams of protein 00:00:29.374 --> 00:00:30.633 per hundred grams. 00:00:30.946 --> 00:00:34.056 Another has twelve grams in a two-hundred-gram serving. 00:00:34.383 --> 00:00:37.040 The second serving is larger, but its protein 00:00:36.953 --> 00:00:38.505 concentration is lower. 00:00:39.267 --> 00:00:43.084 To estimate your portion, multiply the per-hundred-gram value 00:00:42.997 --> 00:00:45.455 by the weight you eat, then divide by 00:00:45.368 --> 00:00:49.065 one hundred. Keep units consistent and include added 00:00:48.978 --> 00:00:52.288 ingredients only when calculating the complete meal. 00:00:53.046 --> 00:00:56.343 Check whether the label describes dry, drained or 00:00:56.257 --> 00:01:00.086 prepared food. A preparation example may include ingredients 00:01:00.000 --> 00:01:02.790 you did not use, so copying that total 00:01:02.704 --> 00:01:05.441 can produce a comparison that looks precise but 00:01:05.581 --> 00:01:06.627 mismatches. 00:01:07.399 --> 00:01:10.057 Use the calculation for a clear purpose, such 00:01:09.970 --> 00:01:12.082 as comparing breakfast ingredients. 00:01:12.395 --> 00:01:15.225 Then check allergens and storage separately. 00:01:15.538 --> 00:01:18.049 A favourable number does not establish that a 00:01:17.963 --> 00:01:20.154 food is safe or suitable for you.