DEAR DR. BLONZ: One of my resolutions is to cut down on caffeine from all sources, but I'm finding that labels do not spell out how much caffeine is actually there. There are plenty of products claiming to be "99 percent caffeine-free." Does this mean the product still contains 1 percent of its caffeine, or that 99 percent of the ingredients listed are caffeine-free, or what? If the product had a bunch of caffeine and 99 percent was removed, doesn't this mean that there may still be enough to give a caffeine-sensitive person a minor jolt? -- N.O., Boston

DEAR N.O.: Let's go down your list of concerns to clear up the confusion. The "percent caffeine-free" claim relates to the caffeine in a product as a whole. Given the sensitivity of analytical devices, few ingredient-removal processes can claim to be 100 percent effective, and the decaffeination process is no exception. This means that irrespective of how much caffeine was originally present, there will always be a very small amount of it in a decaffeinated product.

A 6-ounce cup of coffee normally contains between 100 and 200 milligrams of caffeine (the finer the grind and longer the brew, the higher the number). For decaffeinated coffee, the amount drops to about 2 milligrams of caffeine -- hardly enough to cause even a minor case of the jitters.

Caffeine-free cola drinks make their claim because there was never any caffeine to start with. The caffeine gets added to the regular beverage, and is simply omitted for the caffeine-free version.

The ingredient statement on a food label will list caffeine whenever it is added to a product. This means you'll find it on caffeine-containing soft drinks, but it won't appear on the label for a product such as chocolate-covered espresso beans, where the caffeine is a natural component of the coffee bean. There is no requirement to state how much caffeine is present in a food; to get this information, you will have to consult the manufacturer or check the USDA Nutrient Database (ndb.nal.usda.gov), which lists the caffeine content for many foods.

DEAR DR. BLONZ: I am a vegetarian and would like some nutritional information on dates and raisins. Are they a good source of iron, or is it best to take a supplement? -- S.T., Chicago

DEAR S.T.: Dates and raisins do contain some iron, with a half cup containing 1 milligram and 1.5 milligrams of iron, respectively. If you enjoy dried fruits, you might consider figs, which contain just over 2 milligrams of iron per half cup. Other vegetarian sources of iron include dark green leafy vegetables, lentils and other legumes, blackstrap molasses, iron-fortified cereals and enriched breads. Assuming there are no health problems or absorption issues that would create a need to take a larger amount, a vegetarian should have no problem satisfying his or her iron requirement using foods alone. The National Institutes of Health has more information on iron in the diet at tinyurl.com/cksla.

Send questions to: "On Nutrition," Ed Blonz, c/o Universal Uclick, 1130 Walnut St., Kansas City, MO, 64106. Send email inquiries to questions@blonz.com. Due to the volume of mail, personal replies cannot be provided.

DEAR DR. BLONZ: You always speak about the importance of eating whole foods, but I keep seeing articles about the fact that our soils have become depleted of minerals. This depletion makes our foods less adequate to provide the nutrients we need than they were in decades past. In the survey course I took in agriculture when I was in college, I do recall that plants require certain nutrients to grow to their proper size, shape, color, form and taste. If this is the case, then it would seem that all the produce I see at the marketplace would have to have had their essential nutrients or they would not have grown -- or at least they would not look very good. Are those articles based on solid information, or is what I recall from the class more correct? -- O.F., Carlsbad, Calif.

DEAR O.F.: Your class recollections are on solid ground. Plants act as miners, pulling the mineral elements out of the soil that they need to grow. If a mineral needed by the plant is unavailable, the plant will not grow. It is incorrect to think that today's fruits, vegetables or grains will provide any less of their essential nutrients than the same varieties would have provided in the past. Plants synthesize their own vitamins, so these will be there as the plant grows.

Another layer to this question is the fact that nonessential minerals present in the soil can also end up in a plant. Whole foods grown in iodine-rich or selenium-rich soils, for example, can have more of these nutrients than the same type of food grown in soils with lesser amounts of these minerals.

Aside from the essential elements, what gets pulled in can vary from plant to plant, and mineral to mineral -- even among different varieties of the same fruit, vegetable or grain. The plant's overall nutrient content can also vary according to the time of the growing season and the length of time the plant has had to grow. This means that a plant picked green may not have the same total nutrient content as one allowed to ripen "on the vine."

It is difficult to speak with any statistical certainty, because we don't have records of nutrient content from the produce of a hundred years ago. Based on what we know, however, it's likely that the amounts would be comparable. Nutrient data tables, such as those at the USDA database (ndb.nal.usda.gov), present an average of what would be expected in a particular food.

DEAR DR. BLONZ: If the body can only absorb a limited portion of the minerals in a supplement, say 50 percent, and a supplement claims to supply 100 percent of the RDA, does that mean that you have to take two times the dose to actually absorb the RDA? -- S.M., San Francisco

DEAR S.M.: Dietary recommendations take the body's efficiency of absorption into account. They reflect the average amount an individual should be eating every day to satisfy the requirement. If, for example, science determines that the average body should have 100 milligrams of a certain mineral every day, and research indicated that we only absorb about 50 percent this mineral when consumed orally, then the recommended daily allowance (RDA) for that mineral would be 200 milligrams per day.

Send questions to: "On Nutrition," Ed Blonz, c/o Universal Uclick, 1130 Walnut St., Kansas City, MO, 64106. Send email inquiries to questions@blonz.com. Due to the volume of mail, personal replies cannot be provided.

DEAR DR. BLONZ: Both of the organic half-and-half products at my store are ultra-pasteurized, while the standard brands (not organic) are just pasteurized. What is the difference? -- J.J., Santa Fe, Ariz.

DEAR J.J.: Pasteurization and ultra-pasteurization are both heat treatments designed to reduce -- but not eliminate -- the presence of potentially harmful microorganisms. The two differ in the amount and duration of heat used. Pasteurization heats a dairy product to 160 degrees Fahrenheit for 15 seconds, while ultra-pasteurization heats the product up to 280 degrees Fahrenheit for up to 3 seconds. The higher heat used in ultra-pasteurization eliminates more bacteria, and results in a more shelf-stable product. Once opened, however, both types of products require refrigeration. Ultra-pasteurization is not widely used because the high heat can affect flavor. The process is usually used on products such as half-and-half or whipping cream, but ultra-pasteurized milk can be found in remote areas, or in stores that don't sell a high volume of milk.

DEAR DR. BLONZ: I have been enjoying dried apricots with breakfast, cutting them up to have with my cereal. It was pointed out that the ones I typically use are soft because they have added sulfur dioxide, and that this is something bad. Is this something I need to avoid? The ones without the sulfur dioxide are dry, leathery and difficult to cut. What is sulfur dioxide, and what purpose does it serve? What other products contain it? -- C.R. Waukesha, Wisc.

DEAR C.R.: Sulfur dioxide belongs to the group of preservatives known as the sulfites. Other sulfite preservatives include sodium sulfite, potassium sulfite, sodium metabisulfite and potassium metabisulfite. All can be used to help keep fruits and vegetables looking fresh. They can prevent discoloration as well as the growth of unwanted bacteria, molds and yeasts. Sulfur compounds are also used to help sanitize containers that are used in fermented beverages.

Sulfites are routinely used in wines and in dried fruits such as apricots, raisins, dates and figs for their antimicrobial effects, which allow for a longer shelf life. Bacteria and molds need small amounts of water to grow, so, as you noticed, apricots without sulfites (or some similar preservative) need to be dried down to that leatherlike consistency to achieve a comparable shelf life.

Sulfites are not without negatives. Some individuals experience adverse reactions to these preservatives, with symptoms ranging from headache, hives and mild shortness of breath up to a rare life-threatening breathing difficulty. The FDA estimates that about 1 percent of the general public can react in some way, and as high as 5 percent of those with asthma. The FDA has banned the use of sulfites on fresh fruits and vegetables (except potatoes) and it has to be indicated on the label whenever a sulfite preservative is present. You have been enjoying your sulfite-preserved dried apricots, so this would not appear to be an issue for you.

Send questions to: "On Nutrition," Ed Blonz, c/o Universal Uclick, 1130 Walnut St., Kansas City, MO, 64106. Send email inquiries to questions@blonz.com. Due to the volume of mail, personal replies cannot be provided.