I used to try and keep up with all this crap, and nowadays I just eat what I want and try to include fruit and veg where possible. Nutrition advice is quite complicated and not necessarily all that useful anyway. It certainly never helped me out, just aggravated my crohns, resulting in a net weight loss every time I tried to eat the "recommended" amount of food to "gain lean muscle". I went through this phase in my teens and have so far not been bothered to try and revisit it.