My vegetarian (all vegan actually) food list contains 305 basic ingredients in a 
comma separated value (.csv) file.  It thus can't have any macros (or viruses in 
Windows).  I formed this basic spreadsheet by using the food index number as the 
main key and selecting all the nutrients I was interested in.  I then deleted a 
lot of entries and renamed some of the foods to simpler shorter names.  I've 
just started to enter some price information, so I could sort based on the price 
of calories and protein. It is conceivable I made an error while editing this 
file, so if something looks strange, check the USDA site and please let me know 
if I erred.  When I'm curious about a recipe, it is quite simple to take any 
spreadsheet program and take linear combinations of the rows to find the 
nutrients in the total recipe. Then I either use a scale, or just eye out the 
fraction of the recipe I consume.  So far, it seems I'm getting more than enough 
of all essential amino acids.