Calculate Energy and Nutritional Value of a Meal

Start by listing the ingredients used in a meal and their quantities in grammes to calculate its energy and nutritional value.
Use a reliable food composition database to find the nutritional values like energy, carbohydrates, proteins, fats, and micronutrients per 100 grammes of each ingredient.
Adjust the nutritional values to correspond to the quantities used in your meal by multiplying the values per 100 grammes by the ingredient’s weight in grammes and dividing by 100.
Sum up the adjusted values for all ingredients to get the total energy and nutritional contents of the meal.
This will help evaluate the meal’s dietary suitability and its role in a balanced diet.