Math: Calculating score on nutrition?

Im gonna start counting calories, and so I have made a table of "accepted" food, such as chicken, tuna, oatmeal, sweet potatoes etc. In here I enter amount of protein, carbs, fats and fiber. There are some special things, like Omega-3, that I do not enter but instead add into a "standard meal" I eat every day. Anyway, for fun I have made a tab called "score" were Im giving each food a score out of how much nutrition compared to calories. I came up with the following formula myself:First I add together Protein x 4, Carbs x 4 and Fats x 9. Then I divide the results on amount of calories.Then I multiply by 100 to get a more "pretty" number.Im not using fiber in this cause I got no fair way of adding it. Basically Im just having this tab to make sure I actually get enough fiber a day. My question is, how accurate would these scores be? Is this the wrong way of concluding what food is better than others? Am I missing out on important vitamin calories? And how is the formula? All fats and carbs Im using is from healthy sources accepted in my diet. Whole grains, fish/olive oil etc. Here are some results from my score:Brown Rice: 99.86Sweet Potato: 93.49Sardins: 100Tuna: 97.92++++Shit, this aint gonna work :( Big Mac scored way too high on this, although I know the carbs and fats are the wrong kinds. I guess "empty calories" are something else than I though.. Back to research.

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Plug your foods into an online food calculator that will break down the nutrition. I've used fitday.com but there's a bunch of them.Fiber has no calories & should be deducted from total carbs, unfortunately all the online food calculators don't have that included in their algorithm.I'm a proponent of low carb diets & highly recommend a fat based diet to maximize health. All carbs >9g per hour trigger insulin & insulin doesn't allow other hormones to function when it dominates the bloodstream. People think a low carb way of eating is for weight loss when actually it is for normalizing the body & allowing the body to finally function properly & is just as good for the underweight as overweight.This is an example of my idea of a near perfect 2200 calorie diet (70% of calories from dietary fats & 100% of RDA for all dietary nutrients) & a good example of Atkins life plan - I would actually include much more vegetables, but this is an example of the basics to cover 100% of RDA for all dietary nutrients. Males would need 2500 calories though.This has 108g total carbs but after subtracting fiber (which has no calories) only has 56g net carbs.Perfect diet - 4 cups Romaine lettuce2 med tomatoeshalf cup sweet red pepper1 cup kale1 avocado4 each strawberries1 oz raw Almonds1 oz chia seeds1 oz flax seeds3 oz raw sunflower seeds2T butterhalf cup coconut milk1oz cheddar cheese8oz plain yogurt1oz canned oysters (about 4)4oz can sardines2 lg eggs99g - protein56g - net carbs - 108g total carbs less 52g fiber170g - fattotal calories 2200200-1050% of RDA for all dietary nutrientsexcept - vitB6 - 174%niacin - 121%calcium - 113%potassium100%99g - protein20%56g - net carbs 10%170g - fat70%total calories 220052g fiberFat, Not Glucose, is the Preferred Fuel for Your Body http://fitness.mercola.com/sites/fitness/archive/2012/08/10/fat-not-glucose.aspxDr.Mercola - Why half your diet should be from saturated fats -http://articles.mercola.com/sites/articles/archive/2012/05/31/coconut-oil-for-healthy-heart.aspx?e_cid=20120531_DNL_art_1There never was one iota of scientific proof to condemn saturated fats as a cause of heart disease. Dietary fat, whether saturated or not, is not a cause of obesity, heart disease, or any other chronic disease of civilization. Through their direct effects on insulin & blood sugar, refined carbohydrates, starches and sugars are the dietary cause of coronary heart disease & diabetes.Plaque build up in the arteries are more attributable to carb consumption than dietary fats, which seems to be the conclusion of the following study. Carb consumption raises triglycerides & VLDL (bad cholesterol). Fats raise the HDL (good cholesterol). High triglyceride levels & low HDL levels are an indicator of plaque, glycation - the precursors to a heart attack and heart disease.study from the Oxford group examining the postprandial (after-eating) effects of a low-fat vs. low-carbohydrate diet. (Roberts R et al, 2008)Postprandial lipoproteins, you'd think, would be plentiful after ingesting a large quantity of fat, since fat must be absorbed via chylomicrons into the bloodstream. But it's carbohydrates that figure most prominently in determining the pattern and magnitude of postprandial triglycerides and lipoproteins. Much of this effect develops by way of de novo lipogenesis, the generation of new lipoproteins like VLDL after carbohydrate ingestion.http://heartscanblog.blogspot.com/2009/11/after-eating-effects-carbohydrates-vs.html