When it comes to counting calories and working out your nutritional intake it can take really long if you are using reference to nutrition. It is also difficult trying to track everything you are eating as well as how much nutrition you are getting from each type of food consumed.
nutritiondata is a helpful tool when you want to find food nutrition data for specific foods outlining RDAs as well as many other information.
Cronometer is an excellent tool to keep track of your daily requirements. Although you have to bear in mind that the accuracy of these tools cannot be guaranteed. Most modern day farming has caused a great deficiency of nutrition in the soil that fruits and vegetables and even meat products may not have as much nutrients required or indicated by any tools as these variables are not taken into account. However these tools are still very useful for tracking your nutritional intake and understand which nutrients may need to be supplemented as most RDAs are hard to achieve through diet alone.