If you have a computer, you have access (unless you are in a country that blocks access to it). Just type
www.myfitnesspal.com into your search line (like you would type in
www.diabetes.co.uk to get to this site).
It is a free application. If you want it to keep track, you will have to sign up to set up a diary (where you can track everything you eat). But - if all you want is to find out how many carbs there are in something, you don't even have to sign up if all. (There is also a phone app, but you don't have to use it (I don't)).
For now, since you are just starting, just look at the total number of carbs (the first 2 images below are what you can do without any account at all).
Step by step. First go to
www.myfitnesspal,com (Remember, I use USDA in front of naturally occurring food items, because those values are most likely to be accurate):
View attachment 18087
This screen will come up (Notice there are several entries. The most similar (for the same quantity) are likely the most reliable. Of the ones that are for 100 grams of raw broccoli, the range in carbs is 6-7 grams, so that should be a realistic number to add to your meal total.
View attachment 18088
If you sign up for a (free) account, you can create a daily diary and add the foods to it so you don't have to write them down elsewhere.
Here's most of my diary for yesterday:
View attachment 18090
And the summary at the end of the day (it wouldn't all fit on one screen to capture it):
View attachment 18091
Note - if you're looking at my total carbs you will see that my carbs are quite a bit lower than you were told to eat. That is because my goal is to maintain normal blood glucose levels without insulin (or drugs that make my pancreas create insulin). I have found (through testing) that I can't eat more than about 20 carbs in any 3 hour period and still achieve that).
It is a very aggressive dietary management. You probably want to start slow and see how much difference eating fewer carbs makes (like the 49 per meal that was suggested), get used to checking your blood sugar and sorting out how your body works. It's a lot to get used to.
Hope the pictures help you sort it out - if you have questions, feel free to ask. I can add more pictures or try to explain differently.