Keep in mind that one day's worth of eating will not make or break your plan. You ate something yesterday that you are concerned is not diet-friendly - so what? It's just one day. You can do that once in a while and not sink yourself. Consistency over the long term matters much more than hitting the perfect stats every single day. As kaplods says, make the best choices most of the time - but don't fret over the occasional choice to eat 600 calories worth of junk food instead of 600 healthful calories.
For most people, calorie intake matters most for weight loss. But most people find that the type of food they eat affects how comfortable and easy it is too keep their calories restricted enough over a long enough time to achieve weight loss.
In general it's good to get a mix of nutrients. And many people find that restricting carbs (especially refined carbs) helps control hunger or cravings. Some people even find that restricting carbs lets them lose more weight the same number of calories. Other people find that they feel sluggish if they don't eat a certain amount of carbs, or just don't want to impose restrictions like that upon themselves and so find it more sustainable in the long term not to. Some people would be concerned about the sodium in what you ate yesterday. Others wouldn't be bothered about it at all, especially if it's not something you eat all the time.
The only way to know what will work for you is to do the science experiment on your own body. Pick a way of eating and follow it for a month or so, and see how you feel, how much energy you have, how your cravings are, how your weight loss is. If you don't like it, try something else.
High weight: 275 (August 2009) *** Low weight: 155 (October 2012)
Today, working off a partial regain. Current weight: 175.
* Make the best choice I can make, with every choice.
* Remember that the temptation in front of me is not the last of its kind that I will ever see; say "I'll pass today."
* Say "no!" to my whiny inner five-year-old.