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Food Title

0g = 0kcal

Your food list

food nameweightkcal
Enoki MushroomsMushrooms, enoki, raw42.5g15.7kcal
Napa CabbageCabbage, chinese (pe-tsai), raw76g12kcal
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)114g89kcal
Young Green OnionsOnions, young green, tops only12g3.24kcal
WaterBeverages, water, tap, drinking56.5g0kcal
Canola OilOil, canola7g62kcal
Sesame OilOil, sesame, salad or cooking2.25g20kcal
SaltSalt, table0.4g0kcal
Black PepperSpices, pepper, black0.05g0.13kcal
Total: 311g202kcal
Calories
202
kcal
Fats
14.3
grams
Carbs
9.74
grams
Protein
12.5
grams

Macros Ratio

Protein Fat Carbs
23%
59%
18%

vitamins

Vitamin A36μg
4%
RAE, retinol activity equivalents
Minμg - Maxμg
Foods contribution to Vitamin A
Amount and nameVitamin ATarget
12g Young Green Onions24μg2.67%
76g Napa Cabbage12μg1.35%
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Vitamin B10.2mg
16.5%
Thiamine
Minmg - Maxmg
Foods contribution to Vitamin B1
Amount and nameVitamin B1Target
42.5g Enoki Mushrooms0.096mg7.97%
114g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)0.068mg5.7%
76g Napa Cabbage0.03mg2.53%
12g Young Green Onions0.004mg0.3%
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Vitamin B20.2mg
15.2%
Riboflavin
Minmg - Maxmg
Foods contribution to Vitamin B2
Amount and nameVitamin B2Target
42.5g Enoki Mushrooms0.085mg6.54%
114g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)0.072mg5.52%
76g Napa Cabbage0.038mg2.92%
12g Young Green Onions0.003mg0.24%
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Vitamin B33.45mg
21.5%
Niacin, nicotinic acid, niacinamide
Minmg - Maxmg
Foods contribution to Vitamin B3
Amount and nameVitamin B3Target
42.5g Enoki Mushrooms3mg18.7%
76g Napa Cabbage0.3mg1.9%
114g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)0.12mg0.72%
12g Young Green Onions0.04mg0.25%
Find foods rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.8mg
16%
Pantothenic acid
Minmg - Maxmg
Foods contribution to Vitamin B5
Amount and nameVitamin B5Target
42.5g Enoki Mushrooms0.57mg11.5%
114g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)0.13mg2.5%
76g Napa Cabbage0.08mg1.6%
12g Young Green Onions0.017mg0.33%
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Vitamin B60.31mg
24%
Pyridoxine
Minmg - Maxmg
Foods contribution to Vitamin B6
Amount and nameVitamin B6Target
76g Napa Cabbage0.18mg13.6%
114g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)0.081mg6.23%
42.5g Enoki Mushrooms0.043mg3.27%
12g Young Green Onions0.011mg0.81%
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Vitamin B75.3μg
17.7%
Biotin
Minμg - Maxμg
Foods contribution to Vitamin B7
Amount and nameVitamin B7Target
42.5g Enoki Mushrooms5.3μg17.7%
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Vitamin B9106μg
26.4%
Folates and Folic Acid
Minμg - Maxμg
Foods contribution to Vitamin B9
Amount and nameVitamin B9Target
76g Napa Cabbage60μg15%
114g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)21.7μg5.4%
42.5g Enoki Mushrooms20.4μg5.1%
12g Young Green Onions3.6μg0.9%
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Vitamin B120μg
0%
Cobalamin
Minμg - Maxμg
Foods contribution to Vitamin B12
Amount and nameVitamin B12Target
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Vitamin C22.4mg
25%
Ascorbic acid
Minmg - Maxmg
Foods contribution to Vitamin C
Amount and nameVitamin CTarget
76g Napa Cabbage20.5mg23%
12g Young Green Onions1.6mg1.8%
114g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)0.23mg0.25%
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Vitamin D2.13IU
0.35%
Calciferol, cholecalciferol, ergocalciferol
MinIU - MaxIU
Foods contribution to Vitamin D
Amount and nameVitamin DTarget
42.5g Enoki Mushrooms2.13IU0.35%
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Vitamin E1.4mg
9.24%
Tocopherols and Tocotrienols
Minmg - Maxmg
Foods contribution to Vitamin E
Amount and nameVitamin ETarget
7g Canola Oil1.22mg8.15%
76g Napa Cabbage0.091mg0.61%
2.25g Sesame Oil0.032mg0.21%
12g Young Green Onions0.025mg0.17%
114g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)0.011mg0.076%
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Vitamin K59.5μg
49.6%
Phytomenadione or phylloquinone
Minμg - Maxμg
Foods contribution to Vitamin K
Amount and nameVitamin KTarget
76g Napa Cabbage32.6μg27%
12g Young Green Onions18.8μg15.6%
7g Canola Oil5μg4.16%
114g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)2.74μg2.28%
2.25g Sesame Oil0.31μg0.26%
0.05g Black Pepper0.082μg0.068%
Find foods rich in Vitamin K

macro

Energy202kcal
6.96%
Minkcal - Maxkcal
Foods contribution to Energy
Amount and nameEnergyTarget
114g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)89kcal3.07%
7g Canola Oil62kcal2.13%
2.25g Sesame Oil20kcal0.69%
42.5g Enoki Mushrooms15.7kcal0.54%
76g Napa Cabbage12kcal0.42%
12g Young Green Onions3.24kcal0.11%
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Fat14.3g
14.8%
Ming - Maxg
Foods contribution to Fat
Amount and nameFatTarget
7g Canola Oil7g7.2%
114g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)4.75g4.9%
2.25g Sesame Oil2.25g2.3%
76g Napa Cabbage0.15g0.16%
42.5g Enoki Mushrooms0.12g0.13%
12g Young Green Onions0.056g0.058%
Find foods rich in Fat
Saturated Fat1.8g
5.64%
Ming - Maxg
Foods contribution to Saturated Fat
Amount and nameSaturated FatTarget
114g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)0.9g2.83%
7g Canola Oil0.52g1.6%
2.25g Sesame Oil0.32g1%
76g Napa Cabbage0.033g0.1%
12g Young Green Onions0.02g0.062%
42.5g Enoki Mushrooms0.011g0.036%
Find foods rich in Saturated Fat
Omega 30.9g
56.4%
Ming - Maxg
Foods contribution to Omega 3
Amount and nameOmega 3Target
7g Canola Oil0.64g40%
114g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)0.19g12%
76g Napa Cabbage0.043g2.7%
42.5g Enoki Mushrooms0.017g1.1%
2.25g Sesame Oil0.007g0.42%
12g Young Green Onions0.005g0.3%
Find foods rich in Omega 3
Omega 64g
23.5%
Ming - Maxg
Foods contribution to Omega 6
Amount and nameOmega 6Target
114g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)1.67g9.85%
7g Canola Oil1.33g7.83%
2.25g Sesame Oil0.93g5.47%
42.5g Enoki Mushrooms0.035g0.21%
76g Napa Cabbage0.011g0.067%
12g Young Green Onions0.01g0.057%
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Cholesterol0mg
0%
Minmg - Maxmg
Foods contribution to Cholesterol
Amount and nameCholesterolTarget
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Carbohydrate9.74g
7.5%
Ming - Maxg
Foods contribution to Carbohydrate
Amount and nameCarbohydrateTarget
42.5g Enoki Mushrooms3.3g2.55%
114g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)3.25g2.5%
76g Napa Cabbage2.45g1.9%
12g Young Green Onions0.69g0.53%
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Sugars2.3g
3.2%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Ming - Maxg
Foods contribution to Sugars
Amount and nameSugarsTarget
76g Napa Cabbage1.07g1.48%
114g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)0.68g0.94%
12g Young Green Onions0.47g0.65%
42.5g Enoki Mushrooms0.094g0.13%
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Fructose0.25g
0.35%
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Ming - Maxg
Foods contribution to Fructose
Amount and nameFructoseTarget
12g Young Green Onions0.25g0.35%
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Glucose0.29g
NA
Ming - Maxg
Foods contribution to Glucose
Amount and nameGlucoseTarget
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Sucrose0.019g
NA
Ming - Maxg
Foods contribution to Sucrose
Amount and nameSucroseTarget
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Fiber3.3g
8.72%
Ming - Maxg
Foods contribution to Fiber
Amount and nameFiberTarget
42.5g Enoki Mushrooms1.15g3%
114g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)1.03g2.7%
76g Napa Cabbage0.91g2.4%
12g Young Green Onions0.22g0.57%
0.05g Black Pepper0.013g0.033%
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Protein12.5g
22.3%
Ming - Maxg
Foods contribution to Protein
Amount and nameProteinTarget
114g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)10.3g18.4%
42.5g Enoki Mushrooms1.13g2%
76g Napa Cabbage0.91g1.63%
12g Young Green Onions0.12g0.21%
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minerals

Calcium296mg
29.6%
Minmg - Maxmg
Foods contribution to Calcium
Amount and nameCalciumTarget
114g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)229mg23%
76g Napa Cabbage58.5mg5.85%
12g Young Green Onions6.24mg0.62%
56.5g Water1.7mg0.17%
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Copper0.33mg
36.2%
Minmg - Maxmg
Foods contribution to Copper
Amount and nameCopperTarget
114g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)0.24mg27%
42.5g Enoki Mushrooms0.045mg5.05%
76g Napa Cabbage0.027mg3.04%
56.5g Water0.006mg0.63%
12g Young Green Onions0.004mg0.41%
0.05g Black Pepper0.001mg0.074%
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Fluoride40.3μg
1%
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Minμg - Maxμg
Foods contribution to Fluoride
Amount and nameFluorideTarget
56.5g Water40.2μg1%
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Iron2.63mg
33%
Minmg - Maxmg
Foods contribution to Iron
Amount and nameIronTarget
114g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)1.84mg23%
42.5g Enoki Mushrooms0.49mg6.1%
76g Napa Cabbage0.24mg2.95%
12g Young Green Onions0.061mg0.77%
0.05g Black Pepper0.005mg0.061%
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Magnesium61.4mg
14.6%
Minmg - Maxmg
Foods contribution to Magnesium
Amount and nameMagnesiumTarget
114g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)42mg10%
76g Napa Cabbage9.9mg2.35%
42.5g Enoki Mushrooms6.8mg1.6%
12g Young Green Onions1.92mg0.46%
56.5g Water0.57mg0.13%
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Manganese0.91mg
39.7%
Minmg - Maxmg
Foods contribution to Manganese
Amount and nameManganeseTarget
114g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)0.71mg31%
76g Napa Cabbage0.14mg6.28%
42.5g Enoki Mushrooms0.032mg1.4%
12g Young Green Onions0.018mg0.78%
0.05g Black Pepper0.006mg0.28%
Find foods rich in Manganese
Molybdenum0μg
0%
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Minμg - Maxμg
Foods contribution to Molybdenum
Amount and nameMolybdenumTarget
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Phosphorus208mg
29.7%
Minmg - Maxmg
Foods contribution to Phosphorus
Amount and namePhosphorusTarget
114g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)138mg19.7%
42.5g Enoki Mushrooms44.6mg6.38%
76g Napa Cabbage22mg3.15%
12g Young Green Onions3mg0.43%
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Potassium522mg
15.4%
Minmg - Maxmg
Foods contribution to Potassium
Amount and namePotassiumTarget
76g Napa Cabbage181mg5.3%
114g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)169mg4.96%
42.5g Enoki Mushrooms153mg4.5%
12g Young Green Onions19mg0.56%
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Selenium12.7μg
23%
Minμg - Maxμg
Foods contribution to Selenium
Amount and nameSeleniumTarget
114g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)11.3μg20.5%
42.5g Enoki Mushrooms0.94μg1.7%
76g Napa Cabbage0.46μg0.83%
12g Young Green Onions0.06μg0.11%
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Sodium181mg
12%
Minmg - Maxmg
Foods contribution to Sodium
Amount and nameSodiumTarget
0.4g Salt155mg10.3%
114g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)13.7mg0.91%
76g Napa Cabbage6.84mg0.46%
56.5g Water2.26mg0.15%
12g Young Green Onions1.8mg0.12%
42.5g Enoki Mushrooms1.28mg0.085%
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Zinc1.43mg
13%
Minmg - Maxmg
Foods contribution to Zinc
Amount and nameZincTarget
114g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)0.95mg8.6%
42.5g Enoki Mushrooms0.28mg2.5%
76g Napa Cabbage0.17mg1.6%
12g Young Green Onions0.024mg0.22%
56.5g Water0.006mg0.051%
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Water271g
7.33%
Ming - Maxg
Foods contribution to Water
Amount and nameWaterTarget
114g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)95g2.56%
76g Napa Cabbage71.7g1.94%
56.5g Water56.4g1.53%
42.5g Enoki Mushrooms37.5g1%
12g Young Green Onions11g0.3%
Find foods rich in Water
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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