How much sugar and starch should you have in one day?

I healthy diet should have 40% carbohydrates (starches and sugars), 30% protein, and 30% fat. The best carbohydrates are the complex ones with whole grains. The best protein sources are egg whites, seafood, and poultry. The best fats are unsaturated from plant sources like olive oil, canola oil, peanut oil, and sesame oil. Also Omega 3 fatty acids from canned tuna and salmon. Fresh tuna and salmon have Mercury and should be consumed very sparingly.