Nutrition in Health

I have to do a report about nutrition and all my books arn’t answering my questions,
1) what is the differance between calories and total fat?
2) Which foods are high in calories but low in fat?
3)which foods are high in fat but low on calories?
4) Which is worse?
I tried googling it and all but everything overcomplicates things, thanks.

There are 3 main sources of calories: carbohydrates, proteins, and fats. Fats are a more concentrated source of calories than the other two, so it is difficult to find a food that is high in fat but low in calories. However, there are lots of foods that are high in calories but low in fat: sugar, for one! Just look at all the low-fat items in the supermarket: a lot of them will still be high in calories because of the carbohydrates. Whole grains and legumes are healthy because they provide calories but are low in fat.

Here is a site with nutritional information about specific foods:

http://www.nutritiondata.com/tools/nutrient-search

You can search for foods that are high in calories but low in fat, or whatever other combination you want. Then you will get the idea.

Generally, it is better for foods to be low in fat. High-fat diets, especially where the fat comes from animal products, are associated with heart disease, cancer, and many other health problems.

Nutrition is overcomplicated, and there is a lot of contradictory information out there. Good luck with your report.