You can view the nutritional database, by selecting 'Nutrition Lookup' from the 'View' menu.

Once open, you will see that the data browser window has four different lists on it. You can navigate through these to find the nutritonal information for an ingredient.

From the 'Food Group' list on the left hand side, you can select a food group, which then alters the contents of the other three lists. Then in the 'Food Item' list you can select the ingredient. The two lists on the right hand side of the window will then display nutritional information on the selected ingredient.

You can also search the nutrition database by selecting the 'Search...' button on the Nutrition Data Browser.

In the 'Search for food items containing' field, type in the food item you wish to find. The press the 'Search' button to start the search. The results of this search will be displayed in the table. Select the item you were looking for and then press the 'Select' button.

The ingredient will then be displayed. Using the 'Serving Size' list at the bottom right hand corner of the browser window, you can select the serving size that you wish to look up. The list above the serving size list will then update showing the new nutritional information.