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Use the USDA Nutrient Database for Standard Reference.... it's what the industry uses for "official" nutrition info and you can have it report the nutrition for the EXACT serving size you're using (the default is to report in a 100g basis.)
Google search for "USDA Nutrient Database" (not sure if they let you put links in here)
Instead of running out of the house to the grocery store to get NEW items, why not search what you have in your house, do a search on Spark Recipes and see if you have existing food items and use them up? I had some diced tomatoes, canned corn, etc. and made a lovely soup!!! Search 5 Ingredient Soup. Another idea - see what is on sale at the grocery store, write out your grocery list and see what you can make by looking at Spark Recipes!
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