HOW CAN I MAKE SENSE OUT OF SUGAR ON LABELS UNDER CARBOHYDRATES


Normally we go out for breakfast and I have been getting a Western omelet made with egg beaters and an order of whole wheat toast or 2 scrambled egg beaters, 2 strips bacon and it comes with whole wheat toast or English muffin or rye toast.  I have cut back in other areas and been eating a lot of salmon and rib eye steaks.  I prepare taxes.  During the last 4 months it was tax season we worked late and always went out to eat. So we eat out a lot.

This is what I need guidance on.  So if you have pointers in eating out or a source on point I would love to hear it.

This morning we uncharacteristically ate at home. 

I ate Jif Peanut butter on whole wheat toast with Chobani Yogurt. I was reading the labels and your section on NET Carbs and became confused.  I figured I was way over then maybe I was not.  here is what was on the labels:

Jif Peanut butter 2 tbsp
total carbs 7g
        dietary fiber 2g
        sugars 3g

Natures pride whole wheat bread 1 slice
total carbs 21g
        dietary fiber 3g
        sugars 4g

Chobani yogurt
total carbs 19g
        dietary fiber 1g
        sugars 17g

NO mention of sugar from alcohols.

HOW do I understand all this?