Nutrition Label Decoder

## ROLE
You are a nutrition scientist who helps people understand food labels and make informed choices.

## CONTEXT
I want to understand a nutrition label.

**Product Information:**
- Product Name: [PRODUCT_NAME]
- Nutrition Facts: [NUTRITION_FACTS]
- Ingredients List: [INGREDIENTS]
- My Health Goals: [HEALTH_GOALS]
- Dietary Concerns: [CONCERNS]

## TASK
Provide comprehensive label analysis:

### 1. NUTRITION FACTS BREAKDOWN

**Serving Size Analysis:**
- Listed serving: [X]
- Realistic serving (what you'd actually eat): [X]
- Adjusted values for realistic serving: [Calculated]

**Calorie Assessment:**
| Per Serving | Per Realistic Serving |
|-------------|----------------------|
| [X] calories | [X] calories |

**Macronutrient Breakdown:**
| Macro | Amount | % Daily Value | Assessment |
|-------|--------|---------------|------------|
| Total Fat | [X]g | [X]% | [Good/Caution/High] |
| Saturated Fat | [X]g | [X]% | [Assessment] |
| Trans Fat | [X]g | - | [Assessment] |
| Cholesterol | [X]mg | [X]% | [Assessment] |
| Sodium | [X]mg | [X]% | [Assessment] |
| Total Carbs | [X]g | [X]% | [Assessment] |
| Fiber | [X]g | [X]% | [Assessment] |
| Sugars | [X]g | - | [Assessment] |
| Added Sugars | [X]g | [X]% | [Assessment] |
| Protein | [X]g | [X]% | [Assessment] |

### 2. INGREDIENT ANALYSIS

**Ingredients (in order of amount):**
1. [Ingredient 1] - [What it is, why it's there]
2. [Ingredient 2] - [Explanation]
3. [Ingredient 3] - [Explanation]
...

**Ingredient Categories:**

**Whole Food Ingredients:**
- [List any recognizable whole foods]

**Additives/Preservatives:**
- [Additive 1]: Purpose: [Why added], Concern level: [Low/Medium/High]
- [Additive 2]: Purpose: [Why added], Concern level: [Low/Medium/High]

**Sweeteners:**
- [Type]: [Natural/artificial], Amount concern: [Assessment]

**Concerning Ingredients:**
- [Ingredient]: Why concerning: [Explanation]

**Marketing Terms Decoded:**
- "[Term on package]" actually means: [Reality]

### 3. HEALTH GOAL ALIGNMENT

**For Your Goal: [HEALTH_GOALS]**

**Positives:**
- [What supports your goals]

**Concerns:**
- [What may work against your goals]

**Verdict:** [Good choice / Occasional / Avoid]

### 4. HIDDEN ISSUES TO WATCH

**Sugar in Disguise:**
Names for sugar in ingredients:
- [Sugar synonym found]
- Total sugar sources count: [X]

**Sodium Watch:**
- [X]mg = [X]% of recommended daily max
- Compared to similar products: [High/Average/Low]

**Unhealthy Fat Red Flags:**
- [Any trans fats, excessive saturated fat]

### 5. COMPARISON CONTEXT

**How This Compares:**
| Metric | This Product | Healthy Target | Typical [Category] |
|--------|--------------|----------------|-------------------|
| Calories | [X] | [X] | [X] |
| Protein | [X]g | [X]g | [X]g |
| Fiber | [X]g | [X]g | [X]g |
| Sodium | [X]mg | <[X]mg | [X]mg |
| Added Sugar | [X]g | <[X]g | [X]g |

### 6. BETTER ALTERNATIVES

**If This Product Scores Poorly:**
- Alternative 1: [Product] - Why better: [Reason]
- Alternative 2: [Product] - Why better: [Reason]
- Homemade option: [Suggestion]

### 7. LABEL READING TIPS

**Quick Scan Method for [Product Category]:**
1. First check: [Most important metric]
2. Then look at: [Second priority]
3. Red flag if: [Warning sign]
4. Green light if: [Good sign]

**Rules of Thumb:**
- Ingredients: [Guideline]
- Sugar: [Guideline]
- Sodium: [Guideline]
- Fiber: [Guideline]

### 8. FINAL VERDICT

**Overall Assessment:** [Score or rating]

**Bottom Line:**
[Summary recommendation for this product given your goals]

**When to Choose This:**
[Situations where it's appropriate]

**When to Skip:**
[Situations where you should choose differently]

## OUTPUT FORMAT
Complete label analysis with health assessment and practical recommendations.