What is the general rule for %dv when comparing food products?

According to the FDA, a %DV of 5% or less is considered low for a nutrient, while 20% or more is considered high. This simple principle is the general rule for %dv when comparing food products, allowing you to make quick, informed decisions at the grocery store.

Quick Summary

Using the 5/20 rule for %DV helps evaluate if a food product is high or low in a specific nutrient. This simplifies comparing products to choose options lower in saturated fat, sodium, and added sugars, and higher in beneficial nutrients like fiber.

Key Points

• The 5/20 Rule: A general guideline for %DV is that 5% or less is considered low in a nutrient, while 20% or more is considered high.

• Limit Bad Nutrients: For nutrients like saturated fat, sodium, and added sugars, aim for a low %DV (5% or less) when comparing products.

• Prioritize Good Nutrients: For beneficial nutrients such as dietary fiber, calcium, and potassium, choose products with a high %DV (20% or more).

• Check Serving Size: The %DV is based on a single serving. Always compare products using the same serving size for an accurate nutritional assessment.

• Consider the Overall Picture: Use %DV to make smart dietary trade-offs throughout the day, balancing products with high or low percentages to meet your overall nutrient goals.

• Look Beyond %DV: Be mindful that nutrients like trans fat and total sugars may not have a %DV. For these, check the gram amounts and the ingredients list.

The Foundation: What is Percent Daily Value (%DV)?

The Percent Daily Value, or %DV, is a valuable tool found on every standard Nutrition Facts label. It indicates how much a single serving of a food contributes to a total daily diet, based on a 2,000-calorie reference intake. The %DV effectively translates complex nutritional data (like grams or milligrams) into a standardized percentage, making it much easier for consumers to assess a food's nutritional profile at a glance. While individual caloric and nutritional needs vary based on age, sex, weight, and activity level, the %DV serves as a reliable benchmark for general nutrition advice.

The 5/20 Rule: The Core of the General Rule for %DV

When comparing food products, the most important guideline is the 5/20 rule, which makes interpreting the %DV straightforward. This rule categorizes nutrient levels into two key groups:

• Low in a Nutrient: A serving with 5% DV or less is considered low. For nutrients you want to limit, such as saturated fat and sodium, a low %DV is a desirable trait.
• High in a Nutrient: A serving with 20% DV or more is considered high. For nutrients you want to increase in your diet, such as dietary fiber, a high %DV indicates a good source.

This simple, at-a-glance method allows for quick comparisons without needing to know specific daily gram or milligram allowances for each nutrient. By using this rule consistently, you can make healthier swaps and balance your overall nutrient intake throughout the day.

How to Apply the 5/20 Rule

Applying the 5/20 rule is a matter of knowing which nutrients to limit and which to get more of. Here is a breakdown of how to use this principle effectively.

Comparing Nutrients to Limit

For most people, reducing the intake of certain nutrients is a key dietary goal to support long-term health. When shopping, you should look for products with a %DV of 5% or less for the following:

• Saturated Fat: High intake is associated with an increased risk of heart disease. Aim for the lower %DV option when comparing similar products like crackers, sauces, or frozen meals.
• Sodium: Excessive sodium can contribute to high blood pressure. Always check the %DV for sodium, especially in processed and canned foods, and choose the lower percentage.
• Added Sugars: Diets high in added sugars can make it difficult to meet nutrient needs within calorie limits. The FDA now requires added sugars to be listed separately, with a %DV. A lower percentage is always better.

Comparing Nutrients to Get More Of

Conversely, you should seek out products with a higher %DV (20% or more) for nutrients that support overall well-being. Look for these when comparing food options:

• Dietary Fiber: Promotes healthy digestion, helps with weight management, and can lower blood cholesterol. Good sources include whole grains, beans, and certain cereals.
• Vitamin D, Calcium, Iron, and Potassium: These essential vitamins and minerals support bone health, heart function, and blood pressure regulation. A higher %DV for these nutrients indicates a more nutrient-dense product.

Practical Application: A Comparison Table Example

To see the 5/20 rule in action, consider comparing two brands of canned tomato soup. Before you begin, ensure the serving sizes listed on both labels are identical for a fair comparison.

Nutrient	Soup Brand A	Soup Brand B	Healthier Choice	Reasoning
Saturated Fat	5% DV	15% DV	Brand A	Brand A is lower, a more desirable trait for a nutrient to limit.
Sodium	18% DV	22% DV	Brand A	Brand A is closer to the 5% "low" threshold, while Brand B is in the 20% "high" range.
Added Sugars	10% DV	4% DV	Brand B	Brand B has a lower %DV of added sugars, a nutrient to limit.
Dietary Fiber	4% DV	12% DV	Brand B	Brand B is a better source of fiber, a nutrient to increase.
Conclusion	Mixed	Mixed	Analyze	In this case, neither is a clear winner. You must decide which nutrients are most important for your dietary needs.

This table illustrates that making a choice based on %DV isn't always black and white. It requires evaluating which nutrients are priorities for your personal health goals.

Critical Considerations for Comparing Food Labels

While the 5/20 rule is an excellent starting point, a comprehensive comparison of food products requires looking beyond just the percentages.

Serving Size Matters

The nutrient information and %DV on a food label are calculated for a single serving size, not the entire package. If you consume more than one serving, you must adjust all nutrient values accordingly. For example, if a bag of chips has two servings, eating the whole bag means you consume double the calories and double the %DV for all nutrients listed.

Look Beyond the %DV

Some important nutrients, like total sugars and trans fat, do not have a %DV listed. For these, you must look at the gram amount. It is recommended to choose products with zero trans fat and to be mindful of the total sugar content. The ingredient list is also crucial; for example, a food might appear healthy based on its %DV but contain highly processed ingredients or partially hydrogenated oil (a source of trans fat).

Balancing Your Overall Diet

No single food product makes or breaks a healthy diet. The %DV helps you make strategic dietary trade-offs throughout the day. If you have a favorite food that is high in saturated fat, you can balance it by choosing foods with a low %DV for saturated fat during other meals. The goal is to keep your total intake of undesirable nutrients below 100% DV for the entire day while aiming for 100% or more for beneficial nutrients like fiber. For more detailed guidance, the FDA provides comprehensive resources on understanding the Nutrition Facts label.

Conclusion

The 5/20 rule provides a simple and effective framework for using the %DV to compare food products. By remembering that 5% DV is low and 20% DV is high, you can quickly evaluate whether a product aligns with your health goals. Always seek out lower percentages for saturated fat, sodium, and added sugars, and higher percentages for beneficial nutrients like fiber and essential vitamins and minerals. Remember to check serving sizes and read the full ingredient list for the most accurate comparison. By making these small, informed decisions at the grocery store, you can build a healthier, more balanced diet over time.

Frequently Asked Questions

What does a low %DV (5% or less) mean when comparing foods?

A low %DV of 5% or less per serving means the food is a low source of that particular nutrient. For nutrients to limit, like sodium or saturated fat, a low %DV is a good thing when comparing options.

What does a high %DV (20% or more) mean when comparing foods?

A high %DV of 20% or more per serving means the food is a high source of that nutrient. For beneficial nutrients, like fiber or calcium, a high %DV indicates an excellent source.

How do I use %DV to compare two similar food products?

To compare two products, first check that the serving sizes are identical. Then, look at the %DV for key nutrients. Choose the product with lower percentages for nutrients you want to limit (saturated fat, sodium) and higher percentages for nutrients you want to increase (fiber, vitamins).

Does the %DV on a food label apply to the entire package?

No, the %DV is based on a single serving size specified at the top of the Nutrition Facts label. If you eat the entire package, and it contains multiple servings, you must multiply the %DV by the number of servings you consume.

Is the %DV based on a 2,000-calorie diet for everyone?

The %DV is based on a standard 2,000-calorie diet for general nutrition advice. Your personal daily needs may be higher or lower depending on your age, sex, activity level, and health goals, so it should be used as a guide rather than a precise target.

Why don't all nutrients have a %DV listed on the label?

Some nutrients, notably trans fat and total sugars, do not have a %DV because there are no official reference amounts established for them. You should use the gram amount for these nutrients and read the ingredient list.

How can I make dietary trade-offs using the %DV?

You can use the %DV to balance your intake throughout the day. If one meal or food product is high in a nutrient like sodium, you can choose foods with a low %DV for sodium for other meals to keep your overall daily intake in check.