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An average person should have 225 to 325 grams of carbohydrates a day. When a person consumes to much carbohydrates it then goes to the liver which will most likely be turned into body fat, but when you don't get enough carbohydrates a day it'll drain your energy and drag you down. When you consume just the right amount of carbohydrates you will have more energy than when you didn't consume enough. One interesting fact about carbohydrates is that a carbohydrate has 4 calories in per gram. 

Carbohydrates 

An average male should consume 900 mcg of vitamin A, while an average women should consume 700 mcg of vitamin A. If you consume too much vitamins you can damage your liver and it could also lead to a burning sensation in in your skin. Some vitamins can also cause nerve damage if you consume too much over time and sometimes even death. While if you don't consume enough vitamins it can cause weakness, fatigue, and may affect work performance, and sometimes memory problems and personality changes. If you consume the right amount of vitamins it will allow your body to grow and develop. One interesting fact about vitamins is that vitamins help boost the immune system and may help protect against chronic diseases.

Vitamins 

The average person should consume about 44 to 78 grams a day. If you consume to much fat it can increase the risk of heart disease or stroke, while if you consume not enough it could lead to depression and flaky skin. If you consume just the right amount you won't be as hungry and you'll be at less of a risk to get cancer. One interesting fact about fats is that the average person is made up of 15 to 33 percent of fat.

Fats

The average person should consume about 1,000 milligrams of calcium a day. If you consume too much minerals it can cause health problems like nausea, stomach craps, diarrhea, but if you don't consume enough minerals it can cause excessive fluid loss. While if you consume just the right amount of minerals it'll build strong teeth, hair, and bones. One interesting fact is that mineral turn our food into energy.

Minerals

The average person should consume of water is an 8 ounce cup of water. If you don't consume enough water it can lead to dizziness and dehydration which can lead to death, while if you consume too much water it can lead to over-hydration which can lead to water intoxication. If you consume enough water you have less chances of getting dehydrated. One interesting fact about water is that your body is made up of 80% of water.

Water

An man average person should consume 56 grams a day while the average female should consume 46 grams a day. If you consume too much protein the excess protein is used to provide your body with energy or turned into fat, while if you don't consume enough your body will begin to break down your mussels which will be accompanied by increasing weakness. If you consume just the right amount of protein it can repair tissues. One fact interesting about protein is replace tissues in your body.

Proteins 

There is 19 grams of sugar in apples. Apples are the better choice because apples have natural sugar in them. Apples may protect against cardiovascular disease by lowering blood pressure. Apples would fall into the vitamin category because they contain vitamin A and vitamin C. Apples cost a dollar per pound while they cost 11 cents per serving 

Apples

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Flavored yogurt packs 26 grams of sugar per 6-ounce container. Some bad ingredients that are in yogurt are not on the package labels. Such as carrageenan, neosugar, HFCS-90, etc. They are clearly bad if the people who make the flavored yogurt purposefully didn't put those ingredients on the package labels. Some of these ingredients can increase the risk of immune disease and cancer. Yogurt would be in protein and maybe minerals because calcium in it and it gives you protein. Yogurt cost 1.00 for the 5.3 oz container.

Flavored Yogurts

Honey has 17 grams of natural sugar. Honey is the better choice because honey produces antioxidants. The ingredients in honey like antioxidants protect cells in the body from structural damage that toxins cause. Honey would fit in the carbohydrates category because of it's natural sugar. The average price for 1 pound of honey is $5.73.

Honey

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There are 87 grams of sugar in candy. Some of the bad ingredients in candy are HFCS, MSG, and artificial flavoring. Some of the ingredients in the candy can cause weight gain, tooth decay, and increase the risk of disease. Candy would fit into the carbohydrates category because f how much sugar in it. Most candies cost around $1.50 to $2.50.

Candy

Bananas have 14 grams of sugar. Bananas are the better choices because they have natural sugars and vitamins in them. Bananas can be helpful for overcoming depression due to high levels of tryptophan. Bananas would fit into carbohydrates and protein category because of the natural sugar and they are high in protein. Bananas cost 59 cents a pound.

Bananas 

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Cupcakes have 100 gram or more of sugar. One of the bad ingredients in cupcakes are artificial coloring because it can cause hyperactivity in children, allergy-like symptoms and sometimes even tumors. Some of the ingredients can cause over wight and can increase your risk at heart disease. They would fall into carbohydrates because of the sugar. A single cupcake cost $2.50 while a gourment size costs $3.00

Cupcakes

Pineapples has 89 grams of sugar. Pineapples are the better choice because of the natural sugar in them. Pineapples have the ability to improve eye health and prevent other age-related eye disease. Pineapple would fit into carbohydrates because of the high amount of natural sugar, a pound of a whole pineapple typically cost $2.75 while the cut up slices typically cost $4.28

Pineapple

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There are 23 grams of sugar in juice. Some of the bad ingredients are diacetyl because it can cause flavoring-related lung disease. It can cause high blood sugar because of all the sugars they add in the juice. The juice would fall under carbohydrates because of the sugar that's in the juice. Juice costs $10.00.

Juice 

Carrots have 2.9 grams of sugar in them. Carrots are better because of the natural sugar. Carrots can help with building your eyesight or making it stronger. Carrots would be in the vitamins category because of the vitamin A in carrots. Carrots cost $1 per pound.

Carrots

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Cake has 15 grams of sugars in them. Some bad ingredients in cake are propylene glycol, which is in cigarettes and anti freeze. Cake affects our body because it can make us gain weight more quickly and also cause high blood sugar which will lead to health issues. Cake will fall into the carbohydrates because of the sugar in it and also protein maybe because of the eggs. Cake costs $4.50 .

Cake

Grapes contain 15 grams of sugar. Grapes are better because of the natural sugar. Grapes relax blood vessels, and reduces the risk of coronary heart disease. Grapes would fit into the carbohydrates category because of the natural sugar. One pound of grapes cost $2.88.

Grapes

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Cookies have 4.3 grams of sugar. There's not really any bad things about cookie, but maybe the butter could be a little bad, because it has a lot of fat in it. Cookies an make us gain weight quicker and get high blood sugar that could lead to health risks and heart disease. Cookies could fit in the protein because of the egg in it and the carbohydrates because of the sugar.Cookie cost 2,56 per container.

Cookies

Beets contains 9 grams of sugars, beets are the better choice over ice cream. There is some evidence that a chemical found in beets can help fight fat deposits in the liver. Beets would fall into the carbohydrates because of the natural sugars. Beets cost 1.80 per bunch.

Beets

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Ice cream contains 14 grams of sugar, some ingredients to ice cream is bad like guar gum, corn syrup solids, etc, which can affect the immune system badly like causing severe anaphylactic shock which can kill. It can also lead to weight gain. Ice cream would fall under minerals because of the calcium in it. A container of ice cream cost roughly around $4.

Ice Cream

Prunes have 66 grams of natural sugar in them. Prunes are the better choice because of the natural sugar unlike doughnuts. Prunes improve vision and helps heart health. Prunes would fall into the carbohydrates category because of the high amount of natural sugar. Prunes cost $3.21

Prunes

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Doughnuts contain 12 grams of unnatural sugar in them. Enriched bleached wheat flour which contains a lot of ingredients that could bring your blood sugars up. Doughnuts could make you gain a lot of weight because of the ingredients in them, also they can give you high blood sugars which can lead to heart disease. A doughnut cost 99 cents.

Doughnuts

Whole wheat bread contains 2.6 grams of sugar in it. Whole  wheat bread is better. whole wheat bread keeps your blood glucose from spiking, which can reduce your risk of type 2 diabetes. Whole wheat bread would fall into minerals because of the grains in it. Whole wheat bread cost roughly around $2.

Whole Wheat Bread

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White bread contains 1.5 grams of sugar. Most of the chemicals that are used to bleach the bread are banned in other countries, for example Benzoyl Peroxide and Calcium Peroxide which causes liver problems. The white bread would fit into protein because of the eggs in them and then carbohydrates because of the sugar in it. White bred cost $3.75.

White Bread

Kiwi contains 6 grams of sugar. Kiwis are better because of the natural sugars in them. Kiwi protects eyes against eye disease and strengthen immunity. Kiwi would fall under protein because they give you protein and carbohydrates because of the natural sugar. Kiwi cost $2 to $5 per pound.

Kiwi

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Pizza contains 3.8 grams of sugar in it. The bad ingredients are MSG that tricks your taste buds into thinking that whatever your eating taste so good, I know it's a bad ingredient because they don't wan't to talk to people about what's in their pizza. If you eat a lot of pizza you will gain a lot of weight and it can cause high blood sugar. Pizza can fit in the protein because of the toppings and also carbohydrates because of the sugar. Pizza cost $13.21.

Pizza