The MyfitnessPal food tracker is by far the best way to keep up with your daily intake. You can search for almost any product out there or enter the food manually.
The calorie and macronutrient goals generated by the app aren't very reliable in most cases, but they can be adjusted to meet your nutritional needs.
Until you reach the point of eating intuitively, MyFitnessPal is a huge asset in meeting your daily goals! Find it on any app store.