ok to answer some of these questions
first off, when it comes to contest prep I'm weighing everything and counting everything. even spinach
but with most peoples diets things work better by only counting direct macros and not trace macros .
direct macros are things like chicken - thats a direct source of protein. just because oats my have trace amounts of protein does not make it a protein source and therefore I don't count it . but oats are a direct source of carbs so I will count oats as a carb meal (but not as a protein meal)..
so lets say you have
200 grams of chicken
100 grams of oats
by my direct macro count only you had 55 grams of protein and 65g of carbs . yes there are fats in those but I'm not counting them being they are not direct or added sources , they are only indirect tract fats.
now sure if you entered that same meal in your phone app calorie counter it may say you had 70 grams of protein (cause of the trace protein in the oats),, but thats not a fixed variable I can easily track with 50 clients .
because if they have rice one day instead of oats with their chicken, guess what, there is not near as many trace proteins.
so its much more efficient to just track the main macros and manipulate them.
if one day you have black beans with your chicken instead of rice or oatmeal.. guess what. your getting even more protein that day then whats in your diet plan. but who cares. thats only trace protein. all I care about is main macro direct protein.. the trace proteins or trace fats and carbs are a drop in the bucket and not worth your time unless in contest prep
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