From the above Calorie Charts some conclusion may be drawn:

1. Vegetables have comparatively lower Calorie but high nutritional value, vitamin and fiber. So, take vegetables as much as possible. Salad should be an item in your meal. You may also take varieties vegetable sandwiches regularly.
2. Oil and Butter contains high Calorie. So, boiled diet is much better than fried diet. Try to take either raw vegetables or boiled vegetables as much as possible.
3. Your diet must include sufficient fruits. Fruit has high nutritional values and reasonable Calorie. Eat plenty of fruits through out the day. 
4. For a standard person milk (skimmed), mutton, chicken and eggs are not prohibitive. But those items should be consumed restrictively .
5. One fried potato contains 200 Calories. This is equal to boiled rice intake of a person. Comparing this way you have to set your balanced diet keeping in mind your Calorie consumption per day.