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USDA SuperTracker

MyPlate, the latest food guide from the U.S. Department of Agriculture (USDA), makes it easier to see at a glance what your meal should be.

I have used it. It does require some effort initially. But it is an eye opener.
Tells you the empty calories, what nutrients you are over and  what nutrients you are under.

https://www.supertracker.usda.gov/default.aspx

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