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Name: ____________________________________________ Date: _______________

The Power of Choice (Page 1 of 2) LESSON 9 HANDOUT 1

Which applesauce is lower 

in calories? 

____________________________________

____________________________________

What sugars are in the 

ingredient list for the sweetened 

applesauce? 

____________________________________

____________________________________

Serving Size 1/2 cup

Amount Per Serving

Calories 100 Calories from Fat 0

 % Daily Value*

Total Fat 0g 0%

 Saturated Fat 0g 0%

 Trans Fat 0g 

Cholesterol 0mg 0%

Sodium 15mg 1%

Total Carbohydrate 23g 8%

 Dietary Fiber 1g 4%

 Sugars 22g 

Proteins 0g 

Vitamin A 0% • Vitamin C 0%

Calcium 0% • Iron 0%

* Percent Daily Values are based on a 2,000 calorie diet. 

Applesauce

with sugar

Applesauce With Sugar

Serving Size 1/2 cup

Amount Per Serving

Calories 51 Calories from Fat 0

 % Daily Value*

Total Fat 0g 0%

 Saturated Fat 0g 0%

 Trans Fat 0g 

Cholesterol 0mg 0%

Sodium 10mg 0%

Total Carbohydrate 14g 5%

 Dietary Fiber 1g 5%

 Sugars 12g 

Proteins 0g 

Vitamin A 0% • Vitamin C 0%

Calcium 0% • Iron 0%

* Percent Daily Values are based on a 2,000 calorie diet. 

Unsweetened Applesauce

Ingredients: Apples, Corn Syrup, 

High Fructose Corn Syrup, Sugar, 

Water, Natural Flavor, Ascorbic Acid 

(Vitamin C).

Ingredients: Apples, Water, Ascorbic 

Acid (Vitamin C).

How do you know what’s in a food?

Read and compare the Nutrition Facts labels and ingredients lists of the foods below 

to see what is in each food, as well as the calories, sodium, and solid fat content. 

You have the power of choice. Can you make the healthier one? 

Fruits and vegetables are naturally low in calories, added sugars, and solid fats — 

which makes them healthy choices. Sometimes sugars and solid fats are added 

to fruit and vegetable foods during processing or preparation. This can make these 

foods higher in extra calories that the body does not need.
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88

Name: ____________________________________________ Date: _______________

LESSON 9 HANDOUT 1 The Power of Choice (Page 2 of 2)

Serving Size 1 cup

Amount Per Serving

Calories 75 Calories from Fat 10

 % Daily Value*

Total Fat 1g 0%

 Saturated Fat 0g 0%

 Trans Fat 0g 

Cholesterol 0mg 0%

Sodium 80mg 3%

Total Carbohydrate 16g 5%

 Dietary Fiber 2g 6%

 Sugars 10g 

Proteins 2g 

Vitamin A 10% • Vitamin C 26%

Calcium 2% • Iron 8%

* Percent Daily Values are based on a 2,000 calorie diet. 

Serving Size 1/2 cup

Amount Per Serving

Calories 105 Calories from Fat 60

 % Daily Value*

Total Fat 7g 11%

 Saturated Fat 3g 15%

 Trans Fat 0g 

Cholesterol 14mg 5%

Sodium 178mg 7%

Total Carbohydrate 7g 3%

 Dietary Fiber 2g 8%

 Sugars 3g 

Proteins 6g 

Vitamin A 14% • Vitamin C 52%

Calcium 15% • Iron 6%

* Percent Daily Values are based on a 2,000 calorie diet. 

Serving Size 1/2 cup

Amount Per Serving

Calories 25 Calories from Fat 0

 % Daily Value*

Total Fat 0g 0%

 Saturated Fat 0g 0%

 Trans Fat 0g 

Cholesterol 0mg 0%

Sodium 10mg 0%

Total Carbohydrate 5g 2%

 Dietary Fiber 3g 12%

 Sugars 1g 

Proteins 3g 

Vitamin A 20% • Vitamin C 60%

Calcium 4% • Iron 4%

* Percent Daily Values are based on a 2,000 calorie diet. 

broccoli,

frozen, 

cooked (no salt/

fat added)

Serving Size 1 cup

Amount Per Serving

Calories 75 Calories from Fat 10

 % Daily Value*

Total Fat 1g 0%

 Saturated Fat 0g 0%

 Trans Fat 0g 

Cholesterol 0mg 0%

Sodium 470mg 20%

Total Carbohydrate 16g 5%

 Dietary Fiber 2g 6%

 Sugars 10g 

Proteins 2g 

Vitamin A 10% • Vitamin C 26%

Calcium 2% • Iron 8%

* Percent Daily Values are based on a 2,000 calorie diet. 

Tomato soup,

canned,

prepared with 

water

 Reduced-Sodium Tomato Soup, 

Canned, Prepared With Water

Frozen Broccoli With Cheese Sauce

 Tomato Soup, 

Prepared With Water

Frozen Broccoli

What is the %DV for 

saturated fat for each?

___________________________________

What is the %DV for sodium?

__________________________________

Which has more calories? 

__________________________________

What is the %DV (Percent Daily 

Value) for sodium for the regular 

tomato soup? 

____________________________________

What is the %DV for the 

reduced sodium soup? 

___________________________________