As someone who's successfully lost a lot of weight on a low carb / no grain diet, this chart irks me. That a handful of almonds has the same calories as a certain amount of Captain Crunch is irrelevant. The latter will quickly convert to glucose in your body, however, (unlike almonds) and that will make a huge difference in your satiety levels, insulin response (Hello, Metabolic Syndrome!), etc... [1]
Some good resources: http://whole9life.com/start/ http://thepaleodiet.com/
[1] Standard disclaimers. I'm not a nutritionist. This works for me. YMMV.