Using the food charts
  Important basics  
  Fat-soluble vitamins  
Water-soluble vitamins  

- Food Charts -


If you look up Bread on the Energy chart, you'll find:

' 240 Bread, brown, slice (25g) '.

This means that an average slice of brown bread weighs 25 grams and that 100 grams, i.e. four slices, contain 240 kilocalories of energy. Therefore one slice will contain 240 4 = 60 kilocalories. If you eat more than one slice you will need to count 60 kilocalories for each slice when you are working out the total amount of energy you are consuming. If you have average servings of butter and honey on each slice, you'll have to add another 73 plus 117 kilocalories for each slice.

You can see what other nutrients are in brown bread by looking this item up in each chart. For example, 100 grams contain 8 grams of protein; therefore one slice (25 grams) contains 2 grams of protein.

Similarly we can find out how much vitamin B-1 is in a slice of brown bread. A vitamin is a micronutrient, being present in minute quantities, so the value will be given in milligrams. There are 0.2 milligrams of vitamin B-1 in 100 grams of brown bread (four slices), so one slice contributes 0.05 milligrams of B-1 to a recommended daily intake of 0.8 milligrams.

Other nutrients in brown bread are present in very small or even 'trace' quantities; for example, there is only 0.4 gram of saturated fat and only a trace of vitamin E.

   Food Charts
- Using the Food Charts
- Average Serving Size
- Nutrient Intake
- Recommended Daily Intake (RDI)
- When you cannot find the information
Some Examples
- Figure 43: Notes for use of charts