There are a few ways to figure out the nutritional value if you are looking to figure out just the calories in a meal research the carbohydrates (in grams) times 4, fat (in grams) times 9, and protein grams times 4. Multiply them and then add them together. I find these values by looking on the box or can or by looking in a dietary glossary that list the food or product I am using. It can be very complex to figure out right down to the vitamins and so on so I do not usually list any nutritional value. I am not quite sure how many hubbers do actually take the time to calculate the actual value if any at all and if it was listed I would have to ask myself are they just guessed numbers or did they maybe copy this hub from someone else's blog. Here is an example of how to figure you calories that I have learned from a college textbook on nutrition and diet therapy that I am currently studying.
carbs are 6 grams times 4 = 24
fat is 10 grams times 9 = 90
protien grams are 4 times 4 = 16
so 24+90+16=126 calories.
Another way to break down your nutritional values is by learning to read your labels and break it down in to servings. If you use a can of peas while making pasta that have 110 calories per serving and your can serves 4 and you use the whole can of peas you would mulitiply 110 times 4 which would be 440 total calories. You would add that amount of calories to your meal. Then you would read the box of pasta. there are 4 servings of whole wheat pasta at 150 calories per cooked serving and you make the entire box so you would then mulitply 150 times 4 =600 so therefore 600 + 440 = 1040 so if you divided that meal with just the pasta and peas between 4 people you would divide 1040 by 4 to get 260 calories per serving.