You could try "The Complete Book of Food Counts, 7th Edition" and " Eating Out Food Counter". Another good one is ?Zone Food Blocks" (which I have) by Barry Sears. It lists EVERYTHING, even by brand name and by restuarant chain. One problem, though. It was set up for the Zone diet, and it lists breakdown in blocks. 1 Block of Carb = 9 gr C
1 Block P = 7 gr P
1 Block F = 3.5 gr F
It was set up to keep things equal in a 40-30-30 C-P-F ration, but if you are willing to do the simple math, it's great and all comprehensive.
I'll leave the rest of the questoion to others. I tend to keep things much simpler (although it sounds very well thought out) along the lines of Berardi's
http://www.johnberardi.com/articles/nut ... habits.htm
You can put 10 nutritionists in a room, and get 10 different answers to any question.