

You are breaking calorie sources down into their biological dynamics. You need to compare calorie values with the carb/protein/fiber compositions. However, within the grouping of carbohydrates and fats you are dealing with a thermodynamic CICO situation because their metabolism is exothermic. Proteins undergo gluconeogenesis (turning them into glucose) which is a net energy loss but requires very low blood sugar levels to trigger it.
I agree that nutrition labels are pretty limited in how accurate they can be and how much room for analysis is left. Since I do a lot of my own cooking I’m forced to do a lot of estimating. I’ve found the best rule for myself is to watch portion sizes, stay a little hungry and keep carb heavy foods to a minimum.
For anyone interested in the gruesome details: https://www.ncbi.nlm.nih.gov/books/NBK26882/
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