Well, my answer will omit specific numbers or ratios which I think you were asking for but...
Two specific macronutrients, I'm strongly convinced, are at least half the dietary cause, and quite possibly far more, of the historically-recent absolute epidemic in this country of metabolic syndrome, adiposopathy, Type II diabetes, and obesity. They are excess linoleic acid, a fat touted as "healthy" for being polyunsaturated, and excess fructose, which also makes up 50% of sucrose, a sugar touted as being healthy or even superior to glucose.
Neither is harmful in small quantity. Linoleic acid is in fact necessary. Fructose in amounts such as up to 25 g/day can be useful. But both cah have quite harmful effects (changes in gene expression) in quantities such as commonly consumed now.
So keep those to a reasonable minimum.
Relatively high protein intake is good.
Ample intake of good fats, widely discussed here and giving low total linoleic acid intake, is healthful. How much might be appropriate depends on caloric needs, how much of that is taken up by protein intake, and what amount of carbs is personally suitable, which might be a wide range depending on the individual.
Carbs can be thought of as the balance, or if you prefer, you can do the reverse and figure fats based on what's left over after protein and your chosen carbs.
I don't really believe in specific exact numbers or ratios being required. They can be helpful for an individual wanting to plan and wanting a template to stay within their plan, but Og the Caveman and his buds were doing just fine without exact numbers and I think that's true for everyone actually. So while there are many plans with precise numbers which are excellent plans, I don't think it's ever necessary to be on any particular exact numbers.
There's info available on which fruits are more likely to have pesticide residues: that would be a good reason to prefer organic. In the case of meats or eggs, organic doesn't rule out being corn and/or soy-fed, unfortunately, so organic doesn't mean much.