It's a tough one. So carbs are mainly sugary and starchy foods, as opposed to fats and proteins. But say a Chicken Kiev will have lots of carbs too, due to the breadcrumbs, verses a cooked plain chicken portion. Also not all veg is low carb, generally if it's an above the ground vegetable, it's low or lower carb, than say carrots or other root vegetables.
I purchased the mini book Carbs & Cals, what a shock, some of the things I would have thought were low carb certainly were not. They have a phone app too, but you have to pay for it. You can get much of this info by just searching on the Internet too of course, e.g. "carbs chicken kiev". The other thing is prepared food, restaurant or convenience, can have lots of 'hidden' carbs (sauces and other additives). I found cutting down on these and trying to stick to more to basic ingredients more helpful.
As others have said, using a BG meter can help too, as we're all different, how our bodies deal with different carbs varies. You might be ok with a medium portion of potatoes, but not me, ten or fifteen chips tops if I don't want to see the BG go into high numbers and my feet start to tingle.
The 70g carbs of which 5g sugar..., I would just concentrate on the carbs, sugar is a carb too, it will be taken up more quickly than starch carbs. Starch is just a chain of sugars, so the body has to chop it up first, but it does that quite quickly and effectively. Even say wholemeal bread or pasta, it's still carbs, but the extra fibre will 'buffer' the uptake of the carbs a bit.
