Ok, I'm not sure fi this was posted before, but I can't find it when I do a search so I thought I'd share for folks that aren't familiar with this resource.
The USDA has a database of nutritional values. Just about anything you want to eat they have a COMPLETE nutrient breakdown for.
Click here for the USDA Database
I used that site to plan my contest diet. It allows you to punch in any serving size you want; via grams, individual items, by volume, etc.
I'm sure a ton of you are already familiar with the site, but since I didn't see a link anywhere else I figured I'd post for those you don't know about it since it is so useful.