since i have a lot of trouble explaining macronutrients in work (it's not my fault... they just can't comprehend that a date contains purely sugar... they keep saying "but the prophet used to eat it.. how can it make you fat?"... f***ing retards), i've decided to post up some foods and how many grams of carbs, proteins, and fats they contain (remember, these are rough estimates but different qualities have different macronutrient content. if there is a nutrition facts panel on the back of the product, go with it).

Protein sources

per 100 grams protein fat

lean beef (90%) 27 gr 5 gr

chicken breast, skinless, boneless 23 gr 3 gr

tuna, in water 25 gr 0 gr

egg white 3.5 gr 0 gr

whole egg 7 gr 3.5 gr

Carbohydrate sources

per 100 grams carbs fat

Oats 60 g 13 g

potatoes 21 g 0 g

pasta 30 g 0 g

rice 70 g 0 g

bread (one slice) 12 g 0 g


remember
1 gram of protein = 4 calories
1 gram of carbs = 4 calories
1 gram of fat = 9 calories