John, that thing "at the bottom of the label" is not specific to the oat bran -- that's general information. A gram of protein has 4 calories, a gram of carbs 4, a gram of fat 9.
Here's a sample food label (not for oat bran though).
http://www.fda.gov/opacom/backgrounders/foodlabel/newlabel.html
At the top, you see serving size (usually a cup size plus a weight, so you can choose how to measure. That may not be YOUR serving size; that's just what the label measures. So if, say, you eat a half-cup of oat bran, and the serving size is a quarter cup, you multiply all the amounts by two. Get it?
Below the serving size, is the calories per serving. Easy enough. Ignore the bit beside it, fat per serving. Then, below that, you'll see the nitty-gritty: grams of carbs, grams of protein, grams of fat per serving. These are the important ones. If you know how many grams of say, carbs you need to eat per meal, then you divide that by the serving size grams of carbs, and then you'll know how many "label size servings" is YOUR personal serving.
Other things to pay attention to, though they are not always listed on all labels:
sodium
grams of sugar (under the grams of carbs). If there seems to be a lot of sugar content, check the ingredients for added sugars, which include corn syrup, glucose, fructose and the like. Naturally occurring sugars aren't such a huge concern, but if you notice added sugars, try and find a similar thing without them.
Ignore all the bit at the bottom about "percent daily values" and "2000 calorie diet". That's just silly and confusing, and I don't know why they bother.
Oh, by the way, I gave up on Crosstrainer; it's a great workout log, but I found way too many mistakes in the food database. You can add your own, it's true, but I wasn't about to check everything and put in correct numbers. Too bad, for the interface was very good.
If you just want to check things online, the USDA Nutrient Database is a great, searchable resource.
http://www.nal.usda.gov/fnic/foodcomp/search/ You search a food, then enter the amount you want in cups or grams. The only tricky bit is that you have to spell it exactly right -- which is to say, exactly the way they spell it in the database. It doesn't have anything like a "smart search".
