Sears' Zone Diet demands to eat percentages of 30:30:40 in percent of calories of protein,fat,carb.

Rules of thumb

Nuts have some 15% protein and 50% fat and 10% carb

Oily seeds (flax sesame) have 20-30% protein, 30-50% fat and 10% carb.

Whole grains (maize rice wheat rye barley quinoa) have about 10% protein 2% fat 60% carb

Fruits have 0.6 % prot, 0.3 % fat and 15% carb

That's all per weight to get percent of calories, just multiply the fat by two to get the relation in calories which you may adjust to 100%.

I have written a little REXX function to compute the Zone-Like calorie percentages out of weight analysis
ZONE REXX Funktion to Compute Protein/fat/carb percentages of 100%.
(plus RDA protein score for a 2400 kcal meal)
(you may use this under VM/CMS as "ZONE EXEC")
Usage under CMS for example with " say zone(12 7 60) ".
results: " 14/16/70 687 2400KCAL=82.44 G PROTEIN 150 %RDA"
input PROT/FAT/CARB (WEIGHT) , output KCAL%: 13/16/69

Examples Results of some Food items

Oats:   = 14/16/70  687 2400KCAL=82.44 G PROTEIN  150    
Mango:  =  4/ 4/93 3726 2400KCAL=22.356 G PROTEIN   41   
Walnut: =  9/83/ 7  351 2400KCAL=49.14 G PROTEIN   89    
Sesame  = 16/78/ 6  417 2400KCAL=83.40 G PROTEIN  152    
Barley  = 13/ 5/82  782 2400KCAL=78.20 G PROTEIN  142    
Almond  = 13/81/ 6  397 2400KCAL=71.46 G PROTEIN  130%RDA 
Flax    = 22/56/23  498 2400KCAL=119.52 G PROTEIN  217%RDA 
LentilC = 30/ 4/66 1212 2400KCAL=181.80 G PROTEIN  331%RDA 

To run this function a free PC rexx interpreter (REXXPC88) for DOS/WIN/OS/2 can be downloaded from http://www.filelibrary.com:8080/cgi-bin/freedownload/DOS/h/56/rexxpc88.zip
Use it like "REXXIBM SAY.BAT 1/3 " or function call: "REXXIBM SAY.BAT zone(12 7 60) " where zone.bat is the function.
Great work seemingly for free. Better is ObjectRExx which is available for WIN* and other operating systems.