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0g = 0kcal

Your food list

food nameweightkcal
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari228g189kcal
CornstarchCornstarch32g122kcal
PaprikaSpices, paprika2.3g6.5kcal
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein18g11kcal
Sesame OilOil, sesame, salad or cooking20g177kcal
WaterBeverages, water, tap, drinking59g0kcal
Distilled VinegarVinegar, distilled22g3.96kcal
GarlicGarlic, raw3g4.47kcal
Syrups, mapleSyrups, maple70g182kcal
Total: 454g696kcal
Calories
696
kcal
Fats
32.5
grams
Carbs
82.5
grams
Protein
24.6
grams

Macros Ratio

Protein Fat Carbs
14%
41%
45%

vitamins

Vitamin A56.6μg
6.3%
RAE, retinol activity equivalents
Minμg - Maxμg
Foods contribution to Vitamin A
Amount and nameVitamin ATarget
2.3g Paprika56.6μg6.3%
Find foods rich in Vitamin A Buy Preformed Vegan Vitamin A
Vitamin B10.18mg
14.7%
Thiamine
Minmg - Maxmg
Foods contribution to Vitamin B1
Amount and nameVitamin B1Target
228g Tofu, extra firm, prepared with nigari0.11mg9.12%
70g Syrups, maple0.046mg3.85%
2.3g Paprika0.008mg0.63%
18g Soy sauce made from hydrolyzed vegetable protein0.008mg0.63%
3g Garlic0.006mg0.5%
Find foods rich in Vitamin B1 Buy Vegan Vitamin B1
Vitamin B21.05mg
80.7%
Riboflavin
Minmg - Maxmg
Foods contribution to Vitamin B2
Amount and nameVitamin B2Target
70g Syrups, maple0.89mg68.4%
228g Tofu, extra firm, prepared with nigari0.11mg8.4%
2.3g Paprika0.028mg2.18%
18g Soy sauce made from hydrolyzed vegetable protein0.02mg1.5%
3g Garlic0.003mg0.25%
Find foods rich in Vitamin B2 Buy Vegan Vitamin B2
Vitamin B31.37mg
8.55%
Niacin, nicotinic acid, niacinamide
Minmg - Maxmg
Foods contribution to Vitamin B3
Amount and nameVitamin B3Target
228g Tofu, extra firm, prepared with nigari0.55mg3.43%
18g Soy sauce made from hydrolyzed vegetable protein0.51mg3.2%
2.3g Paprika0.23mg1.45%
70g Syrups, maple0.057mg0.35%
3g Garlic0.021mg0.13%
Find foods rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B52.07mg
41.5%
Pantothenic acid
Minmg - Maxmg
Foods contribution to Vitamin B5
Amount and nameVitamin B5Target
228g Tofu, extra firm, prepared with nigari1.92mg38.5%
2.3g Paprika0.058mg1.15%
18g Soy sauce made from hydrolyzed vegetable protein0.048mg0.97%
70g Syrups, maple0.025mg0.5%
3g Garlic0.018mg0.36%
Find foods rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.3mg
23.3%
Pyridoxine
Minmg - Maxmg
Foods contribution to Vitamin B6
Amount and nameVitamin B6Target
228g Tofu, extra firm, prepared with nigari0.19mg14.6%
2.3g Paprika0.049mg3.8%
3g Garlic0.037mg2.85%
18g Soy sauce made from hydrolyzed vegetable protein0.026mg1.98%
70g Syrups, maple0.001mg0.11%
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Vitamin B70μg
0%
Biotin
Minμg - Maxμg
Foods contribution to Vitamin B7
Amount and nameVitamin B7Target
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Vitamin B924μg
6%
Folates and Folic Acid
Minμg - Maxμg
Foods contribution to Vitamin B9
Amount and nameVitamin B9Target
228g Tofu, extra firm, prepared with nigari20.5μg5.13%
18g Soy sauce made from hydrolyzed vegetable protein2.34μg0.59%
2.3g Paprika1.13μg0.28%
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Vitamin B120μg
0%
Cobalamin
Minμg - Maxμg
Foods contribution to Vitamin B12
Amount and nameVitamin B12Target
Find foods rich in Vitamin B12 Buy Vegan Vitamin B12
Vitamin C0.96mg
1.06%
Ascorbic acid
Minmg - Maxmg
Foods contribution to Vitamin C
Amount and nameVitamin CTarget
3g Garlic0.94mg1.04%
Find foods rich in Vitamin C
Vitamin D0IU
0%
Calciferol, cholecalciferol, ergocalciferol
MinIU - MaxIU
Foods contribution to Vitamin D
Amount and nameVitamin DTarget
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Vitamin E0.97mg
6.5%
Tocopherols and Tocotrienols
Minmg - Maxmg
Foods contribution to Vitamin E
Amount and nameVitamin ETarget
2.3g Paprika0.67mg4.46%
20g Sesame Oil0.28mg1.87%
228g Tofu, extra firm, prepared with nigari0.023mg0.15%
Find foods rich in Vitamin E
Vitamin K11μg
9.17%
Phytomenadione or phylloquinone
Minμg - Maxμg
Foods contribution to Vitamin K
Amount and nameVitamin KTarget
228g Tofu, extra firm, prepared with nigari6.4μg5.3%
20g Sesame Oil2.72μg2.27%
2.3g Paprika1.85μg1.54%
3g Garlic0.051μg0.043%
Find foods rich in Vitamin K

macro

Energy696kcal
24%
Minkcal - Maxkcal
Foods contribution to Energy
Amount and nameEnergyTarget
228g Tofu, extra firm, prepared with nigari189kcal6.53%
70g Syrups, maple182kcal6.28%
20g Sesame Oil177kcal6.1%
32g Cornstarch122kcal4.2%
18g Soy sauce made from hydrolyzed vegetable protein11kcal0.37%
2.3g Paprika6.5kcal0.22%
3g Garlic4.47kcal0.15%
22g Distilled Vinegar3.96kcal0.14%
Find foods rich in Energy
Fat32.5g
33.5%
Ming - Maxg
Foods contribution to Fat
Amount and nameFatTarget
20g Sesame Oil20g20.6%
228g Tofu, extra firm, prepared with nigari12g12.4%
2.3g Paprika0.3g0.31%
18g Soy sauce made from hydrolyzed vegetable protein0.092g0.095%
70g Syrups, maple0.042g0.043%
Find foods rich in Fat
Saturated Fat5g
15.6%
Ming - Maxg
Foods contribution to Saturated Fat
Amount and nameSaturated FatTarget
20g Sesame Oil2.84g8.88%
228g Tofu, extra firm, prepared with nigari2.1g6.55%
2.3g Paprika0.049g0.15%
Find foods rich in Saturated Fat
Omega 30.67g
42%
Ming - Maxg
Foods contribution to Omega 3
Amount and nameOmega 3Target
228g Tofu, extra firm, prepared with nigari0.6g37%
20g Sesame Oil0.06g3.75%
2.3g Paprika0.01g0.65%
18g Soy sauce made from hydrolyzed vegetable protein0.004g0.23%
3g Garlic0.001g0.038%
Find foods rich in Omega 3
Omega 614g
82%
Ming - Maxg
Foods contribution to Omega 6
Amount and nameOmega 6Target
20g Sesame Oil8.26g48.6%
228g Tofu, extra firm, prepared with nigari5.44g32%
2.3g Paprika0.17g0.99%
18g Soy sauce made from hydrolyzed vegetable protein0.023g0.13%
70g Syrups, maple0.012g0.07%
32g Cornstarch0.008g0.047%
3g Garlic0.007g0.04%
Find foods rich in Omega 6
Cholesterol0mg
0%
Minmg - Maxmg
Foods contribution to Cholesterol
Amount and nameCholesterolTarget
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Carbohydrate82.5g
63.4%
Ming - Maxg
Foods contribution to Carbohydrate
Amount and nameCarbohydrateTarget
70g Syrups, maple47g36%
32g Cornstarch29.2g22.5%
228g Tofu, extra firm, prepared with nigari2.7g2.07%
18g Soy sauce made from hydrolyzed vegetable protein1.4g1.1%
2.3g Paprika1.24g0.96%
3g Garlic0.99g0.76%
Find foods rich in Carbohydrate
Sugars44.5g
61.3%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Ming - Maxg
Foods contribution to Sugars
Amount and nameSugarsTarget
70g Syrups, maple42.3g58.4%
228g Tofu, extra firm, prepared with nigari1.6g2.23%
2.3g Paprika0.24g0.33%
18g Soy sauce made from hydrolyzed vegetable protein0.23g0.32%
3g Garlic0.03g0.041%
Find foods rich in Sugars
Fructose0.52g
0.71%
≤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
70g Syrups, maple0.36g0.5%
2.3g Paprika0.15g0.21%
Find foods rich in Fructose
Glucose1.3g
NA
Ming - Maxg
Foods contribution to Glucose
Amount and nameGlucoseTarget
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Sucrose41g
NA
Ming - Maxg
Foods contribution to Sucrose
Amount and nameSucroseTarget
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Fiber3.52g
9.27%
Ming - Maxg
Foods contribution to Fiber
Amount and nameFiberTarget
228g Tofu, extra firm, prepared with nigari2.28g6%
2.3g Paprika0.8g2.1%
32g Cornstarch0.29g0.76%
18g Soy sauce made from hydrolyzed vegetable protein0.09g0.24%
3g Garlic0.063g0.17%
Find foods rich in Fiber
Protein24.6g
44%
Ming - Maxg
Foods contribution to Protein
Amount and nameProteinTarget
228g Tofu, extra firm, prepared with nigari22.8g40.6%
18g Soy sauce made from hydrolyzed vegetable protein1.26g2.25%
2.3g Paprika0.33g0.58%
3g Garlic0.19g0.34%
32g Cornstarch0.083g0.15%
70g Syrups, maple0.028g0.05%
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minerals

Calcium732mg
73%
Minmg - Maxmg
Foods contribution to Calcium
Amount and nameCalciumTarget
228g Tofu, extra firm, prepared with nigari643mg64.3%
70g Syrups, maple71.4mg7.14%
3g Garlic5.43mg0.54%
2.3g Paprika5.27mg0.53%
18g Soy sauce made from hydrolyzed vegetable protein3.06mg0.31%
59g Water1.77mg0.18%
22g Distilled Vinegar1.32mg0.13%
32g Cornstarch0.64mg0.064%
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Copper0.52mg
58.3%
Minmg - Maxmg
Foods contribution to Copper
Amount and nameCopperTarget
228g Tofu, extra firm, prepared with nigari0.46mg50.7%
2.3g Paprika0.016mg1.82%
32g Cornstarch0.016mg1.78%
70g Syrups, maple0.013mg1.4%
3g Garlic0.009mg1%
18g Soy sauce made from hydrolyzed vegetable protein0.007mg0.82%
59g Water0.006mg0.66%
22g Distilled Vinegar0.001mg0.15%
Find foods rich in Copper
Fluoride42μg
1.05%
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
59g Water42μg1.05%
Find foods rich in Fluoride
Iron5.5mg
68.5%
Minmg - Maxmg
Foods contribution to Iron
Amount and nameIronTarget
228g Tofu, extra firm, prepared with nigari4.65mg58%
2.3g Paprika0.49mg6.08%
32g Cornstarch0.15mg1.88%
70g Syrups, maple0.077mg0.96%
18g Soy sauce made from hydrolyzed vegetable protein0.059mg0.74%
3g Garlic0.051mg0.64%
22g Distilled Vinegar0.007mg0.083%
Find foods rich in Iron
Magnesium106mg
25.3%
Minmg - Maxmg
Foods contribution to Magnesium
Amount and nameMagnesiumTarget
228g Tofu, extra firm, prepared with nigari79.8mg19%
70g Syrups, maple14.7mg3.5%
18g Soy sauce made from hydrolyzed vegetable protein5.2mg1.24%
2.3g Paprika4.1mg0.97%
32g Cornstarch0.96mg0.23%
3g Garlic0.75mg0.18%
59g Water0.59mg0.14%
22g Distilled Vinegar0.22mg0.052%
Find foods rich in Magnesium
Manganese3.7mg
160%
Minmg - Maxmg
Foods contribution to Manganese
Amount and nameManganeseTarget
70g Syrups, maple2.04mg88.5%
228g Tofu, extra firm, prepared with nigari1.5mg66%
3g Garlic0.05mg2.2%
2.3g Paprika0.037mg1.6%
18g Soy sauce made from hydrolyzed vegetable protein0.018mg0.78%
32g Cornstarch0.017mg0.74%
22g Distilled Vinegar0.012mg0.53%
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
Find foods rich in Molybdenum
Phosphorus288mg
41%
Minmg - Maxmg
Foods contribution to Phosphorus
Amount and namePhosphorusTarget
228g Tofu, extra firm, prepared with nigari253mg36%
18g Soy sauce made from hydrolyzed vegetable protein17mg2.4%
2.3g Paprika7.22mg1.03%
3g Garlic4.6mg0.66%
32g Cornstarch4.16mg0.59%
70g Syrups, maple1.4mg0.2%
22g Distilled Vinegar0.88mg0.13%
Find foods rich in Phosphorus
Potassium591mg
17.4%
Minmg - Maxmg
Foods contribution to Potassium
Amount and namePotassiumTarget
228g Tofu, extra firm, prepared with nigari296mg8.7%
70g Syrups, maple148mg4.36%
18g Soy sauce made from hydrolyzed vegetable protein80.5mg2.37%
2.3g Paprika52.4mg1.54%
3g Garlic12mg0.35%
Find foods rich in Potassium
Selenium31.8μg
57.8%
Minμg - Maxμg
Foods contribution to Selenium
Amount and nameSeleniumTarget
228g Tofu, extra firm, prepared with nigari29.6μg54%
32g Cornstarch0.9μg1.63%
3g Garlic0.43μg0.77%
70g Syrups, maple0.42μg0.76%
2.3g Paprika0.14μg0.26%
18g Soy sauce made from hydrolyzed vegetable protein0.14μg0.26%
22g Distilled Vinegar0.11μg0.2%
Find foods rich in Selenium
Sodium1253mg
83.5%
Minmg - Maxmg
Foods contribution to Sodium
Amount and nameSodiumTarget
18g Soy sauce made from hydrolyzed vegetable protein1228mg82%
228g Tofu, extra firm, prepared with nigari9.1mg0.61%
70g Syrups, maple8.4mg0.56%
32g Cornstarch2.88mg0.19%
59g Water2.36mg0.16%
2.3g Paprika1.56mg0.1%
3g Garlic0.51mg0.034%
Find foods rich in Sodium
Zinc3.67mg
33.4%
Minmg - Maxmg
Foods contribution to Zinc
Amount and nameZincTarget
228g Tofu, extra firm, prepared with nigari2.44mg22%
70g Syrups, maple1.03mg9.35%
2.3g Paprika0.1mg0.91%
18g Soy sauce made from hydrolyzed vegetable protein0.041mg0.38%
3g Garlic0.035mg0.32%
32g Cornstarch0.019mg0.17%
59g Water0.006mg0.054%
Find foods rich in Zinc
Water307g
8.3%
Ming - Maxg
Foods contribution to Water
Amount and nameWaterTarget
228g Tofu, extra firm, prepared with nigari188g5.07%
59g Water59g1.6%
70g Syrups, maple22.7g0.61%
22g Distilled Vinegar21g0.56%
18g Soy sauce made from hydrolyzed vegetable protein12.2g0.33%
32g Cornstarch2.66g0.072%
3g Garlic1.76g0.047%
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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