It can be difficult to understand how the contents of foods translate to your lifestyle. However here is a quick rundown or breakdown of how those numbers on the back of the product's box affects you. This breakdown will also give examples of healthy foods that usually contain a fair amount of these chemicals.
Serving Size: This is a measurement that shows how much food would need to be consumed to receive the benefits/repercussions listed below. Generally, the size of a serving will be listed above the size to tell you how many servings are in the container of food.
Calories: This the amount energy a food contains and can be related to how much a food can fill you up. Though it is important to note that foods with too many calories can be unhealthy, especially when eaten in excess. The average adult female will generally need to consume around 2000 calories a day to maintain their weight and the average adult male will need around 2500 calories a day, these numbers of course varies with height and metabolism(age).
Sodium(Salt): Sodium reduces the amount of fluid in the body. This can be good in small quantities as the body typically has too much, but taking too much sodium can cause fatal diseases such as stroke and stomach cancer.
Healthy Source: Spinach
Calcium: Calcium promotes the bones and teeth and helps to make them stronger.
Healthy Source: Milk
Protein: Protein can help repair various muscles and tissues in the body. Protein requires energy to consume which means that by consuming protein you are burning a bit of calories that you typically take in with the food. This makes high protein meals more filling which can prevent you from eating too much.
Healthy Source: Eggs
Vitamin A: Vitamin A can improve vision, the immune system, and the functions of various organs.
Healthy Source: Carrots
Vitamin B: Vitamin B helps the body burn carbs, fat, and protein for energy.
Healthy Source: Chicken
Vitamin C: Vitamin C aids in the growth of body tissues and improves the function of the immune system.
Healthy Source: Lemons
Vitamin D: Vitamin D helps the body use calcium, which can strengthen teeth and bones.
Healthy Source: Salmon