I just wanted to post a link to a site that I use quite often to get very in-depth macro breakdowns on a wide spectrum of foods. I referenced it in an answer for one of Rasturai’s questions and thought it would be a good idea to get it out to all of you.
Each food profile contains nutrition facts, fullness factor, caloric ratios, nutrient balances, protein quality, glycemic load, inflammation factor, and a concise summary of the benefits. Also, there are different profiles for foods before and after cooking/boiling/steaming, as such actions change nutritional breakdowns.
This information helps to eliminate the guess work in creating a balanced diet, and can shed some light on certain areas that may be causing your diets to lag. I have posted a couple sample searches below. Enjoy.