Serving sizes, based on the amount of food people typically eat, are given in familiar units, such as cups or pieces.

The Daily Values, expressed in percentages, tell how much of the recommended amount of a nutrient is in a serving of the food. Use these values to figure out how much one serving of the food will contribute to the overall daily recommended intake of particular nutrients.

Fat, saturated fat, cholesterol, and sodium (the nutrients shaded in blue) are listed on food labels because people tend to consume too much of these nutrients. It's OK to fall below 100 percent Daily Value each day for this group.

Conversely, people often do not get enough of the nutrients shaded in red. You should aim to meet 100 percent Daily Value for dietary fiber, vitamin A, vitamin C, calcium, and iron.

Daily Values are based on a 2,000 calorie-a-day intake. Depending on your age, gender, or activity level, you may require more or fewer calories per day. So for some nutrients you may also require more or less than 100 percent Daily Value.