Protein, Carbs, Fat, Vitamins, Minerals :: Sources

Protein Sources (17 kJoule = 4 kcal per gram):
Proteins are polymer chains made of amino acids linked together by peptide bonds.
Amino acids form proteins. We know nine Amino acids.
Phenylalanine (C9H11NO2)
Valine (C5H11NO2)
Threonine (C4H8O5)
Tryptophan (C11H12N2O2)
Methionine (C5H11NO2S)
Leucine (C6H13NO2)
Isoleucine (C6H13NO2)
Lysine (C6H14N2O2)
Histidine (CH11NO2)
There are five amino acids which humans are able to synthesize in the body. These five are alanine, aspartic acid, asparagine, glutamic acid and serine.

Proteins are found in:
Eggs
Grains
Legumes
Nuts
Seeds
Meat, such as Chicken, Sheep, Goats, Pigs, Horses, Cattle
Dairy products, such as Milk, Butter, Cheese
Edible insects
Seaweeds, such as Rhodophyta, Phaeophyta, Chlorophyta, Macroalgae, Kelps

Carbohydrate Types:
Fibers = complex Carbs
Starches = Complex Carbs
Sugar = Simple Carbs

Plant-based foods (fruits, vegetables and whole-grain products) contain fiber. 
Animal products, including dairy products and meats, are fiber free.

High Fiber Food:
Black beans, chickpeas, lentils, lima beans, peanuts and pinto beans.
Apples and peaches or berries.
Almonds, walnuts, pumpkin seeds and sunflower seeds.
Brown rice, oatmeal, quinoa, cereal and whole-wheat bread and pasta.
Corn, broccoli, brussels sprouts and squash.

Starchy Food:
Black beans, chickpeas, lentils, lima beans and kidney beans.
Apples, berries and melons.
Brown rice, oatmeal and whole-wheat bread and pasta.
Corn, peas and potatoes.

Sugar:
Milk and fresh food contain natural sugar.
Added sugar is found in processed food.
Agave nectar = Cane syrup = corn syrup = Dextrose = fructose = sucrose = Honey = Molasses = SUGAR!
9 (6) teaspoons or 36 (25) grams daily for (fe)males is the limit for the average person.
Many people consume (much) more every day. Double, triple or quadruple amounts are very common.  

Fat Sources:
1 Vegetarian Fat (mainly Avocados and Olives)
2 Animal Fat (Cows, Camels, Pigs, Chicken, Turkey, Fish, ...)

Fat Types:
1 Saturated fat
Found in Cheese, Meat fat, meat products, Lard, Coconut oil, Full cream milk, Hard margarine

2 Monounsaturated fat
Found in Avocados, almonds, cashews, macadamias, pistachios, peanuts, Olive oil

3 Polyunsaturated fat (considered to be most healthy)
Found in Oily fish, Flax seeds, Chia Seeds, Sacha Inchi oil ( a South American plant high in omega 3), Walnuts

4 Trans Fats
Found in Baked Foods, Some margarine, Biscuits, Fried foods like Doughnuts


Vitamin Sources:
A: beef, liver, eggs, shrimp, fish, fortified milk, sweet potatoes, carrots, pumpkins, spinach, mangoes

B-1: ham, soymilk, watermelon, acorn squash
B-2: milk, yogurt, cheese, whole and enriched grains and cereals
B-3: meat, poultry, fish, fortified and whole grains, mushrooms, potatoes
B-5: chicken, whole grains, broccoli, avocados, mushrooms
B-6: meat, fish, poultry, legumes, tofu and other soy products, bananas
B-7: Whole grains, eggs, soybeans, fish
B-9: Fortified grains and cereals, asparagus, spinach, broccoli, legumes (black-eyed peas and chickpeas), orange juice
B-12: Meat, poultry, fish, milk, cheese, fortified soymilk and cereals

C: Citrus fruit, potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sprouts
D: Fortified milk and cereals, fatty fish
E: vegetables oils, leafy green vegetables, whole grains, nuts
K: Cabbage, eggs, milk, spinach, broccoli, kale

Vitamins B and C are water soluble; A, D, E, K are fat soluble.

Major Minerals
Calcium: yogurt, cheese, milk, salmon, leafy green vegetables
Chloride: salt
Magnesium: Spinach, broccoli, legumes, seeds, whole-wheat bread
Potassium: meat, milk, fruits, vegetables, grains, legumes
Sodium: salt, soy sauce, vegetables

Trace Minerals
Chromium: meat, poultry, fish, nuts, cheese
Copper: shellfish, nuts, seeds, whole-grain products, beans, prunes
Fluoride:  fish, teas
Iodine: Iodized salt, seafood
Iron: red meat, poultry, eggs, fruits, green vegetables, fortified bread
Manganese: nuts, legumes, whole grains, tea
Selenium: Organ meat, seafood, walnuts
Zinc: meat, shellfish, legumes, whole grains