If you're looking for the basics, my best advice is to read the labels of what you're eating. Write them down for easy reference because odds are that you'll be eating those same foods again in the near future. Nearly all foods that come in a package contain the basic macro info you're looking for. You can use the sites I listed for foods that don't have labels (ie: fresh meats, cheeses, etc.) They're actually pretty easy to use if you take a few minutes to feel them through.
DirtyBird
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