Servings will be different depending on the product and the manufacturer's discretion. It is not always helpful to look at the nutritive value of the serving size suggested if in reality it is not the serving size that you consume. Some manufacturer’s serving suggestions seem to be purposefully misleading in order to read as a healthier option e.g. suggesting a tiny amount for lower Calories per serve. I don’t know anyone who genuinely eats 20g of peanut butter as a serve, it would be much more helpful if the labelling got in line with my big dollop of a tablespoon serve.
If you are comparing products it is always easier to look at the ‘per 100g’ column as this is a set amount that can’t change depending on the manufacturer. Therefore, this is a more accurate comparison.
Energy is a measure of the Calories in the food. This is usually provided in KiloJoules (KJ), which is often not easily translatable into daily requirements for most people. If you would like to change this number into Calories, aka Kcals, as are typically understood you need to divide the energy in KJ’s by 4.2. If you have not got a calculator handy then just approximately quarter the number and you’ll be in the ballpark. For example, with the NIL above I would round 895 KJs upto 900 KJ and quarter it to 225, the product is around 225 Calories per serve. It is also important to note that the label is not always accurate and there is always an acceptable margin of error.
Other Nutrients Listed
Protein In grams
Fat in grams which will also detail saturated fat. NIL’s may detail trans fat, polyunsaturated, monounsaturated, Omega- 3, EPA or DHA fat content also. This usually depends on the type of food product it is and what the manufacturer would like to advertise.
Carbohydrate in grams, plus sugars in grams. It may also detail the fibre content in grams.
Sodium will be detailed in milligrams (mg). Sodium is different to the salt content, as salt is made from sodium chloride, which is only part sodium. To get the salt content you will need to multiply the sodium content by 2.5. For example, in the above NIL 1300mg sodium x 2.5 = 3250mg OR 3.25g of salt per serve!