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Comparing Nutrients in 100 grams Hard Tofu, prepared with nigariVS Tomatoes

Macros Ratio

Protein Fat Carbs

Hard Tofu, prepared with nigari
32%
57%
11%
Tomatoes
17%
9%
74%
100 g ▼

Macro Nutrients

5%145kcal
Energy
0.62%18kcal
145 kcalvs18 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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10.3%10g
Fat
0.21%0.2g
10 gvs0.2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.5%1.45g
Saturated Fat
0.088%0.028g
1.45 gvs0.028 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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41.7%0.67g
Omega 3
0.19%0.003g
0.67 gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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29.2%4.97g
Omega 6
0.47%0.08g
4.97 gvs0.08 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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3.38%4.4g
Carbohydrate
3%3.9g
4.4 gvs3.9 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
3.63%2.63g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs2.63 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
1.9%1.37g
≤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]
NA gvs1.37 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.25g
NA gvs1.25 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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1.58%0.6g
Fiber
3.16%1.2g
0.6 gvs1.2 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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22.6%12.7g
Protein
1.57%0.88g
12.7 gvs0.88 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

NA
Vitamin A
4.67%42μg
RAE, retinol activity equivalents
NA μgvs42 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.5%0.042mg
Vitamin B1
3.1%0.037mg
Thiamine
0.042 mgvs0.037 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.92%0.077mg
Vitamin B2
1.46%0.019mg
Riboflavin
0.077 mgvs0.019 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4%0.64mg
Vitamin B3
3.7%0.59mg
Niacin, nicotinic acid, niacinamide
0.64 mgvs0.59 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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0.74%0.037mg
Vitamin B5
1.8%0.089mg
Pantothenic acid
0.037 mgvs0.089 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3%0.039mg
Vitamin B6
6.15%0.08mg
Pyridoxine
0.039 mgvs0.08 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
1.56%0.47μg
Biotin
NA μgvs0.47 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.5%22μg
Vitamin B9
3.75%15μg
Folates and Folic Acid
22 μgvs15 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.33%0.3mg
Vitamin C
15.2%13.7mg
Ascorbic acid
0.3 mgvs13.7 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
3.6%0.54mg
Tocopherols and Tocotrienols
NA mgvs0.54 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
6.6%7.9μg
Phytomenadione or phylloquinone
NA μgvs7.9 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

34.5%345mg
Calcium
1%10mg
345 mgvs10 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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36.4%0.33mg
Copper
6.56%0.059mg
0.33 mgvs0.059 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
0.058%2.3μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs2.3 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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34.4%2.75mg
Iron
3.38%0.27mg
2.75 mgvs0.27 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12.6%53mg
Magnesium
2.6%11mg
53 mgvs11 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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45.7%1.05mg
Manganese
4.96%0.11mg
1.05 mgvs0.11 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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33%231mg
Phosphorus
3.43%24mg
231 mgvs24 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.3%146mg
Potassium
6.97%237mg
146 mgvs237 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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30.5%17μg
Selenium
0%0μg
17 μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.13%2mg
Sodium
0.33%5mg
2 mgvs5 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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15%1.66mg
Zinc
1.55%0.17mg
1.66 mgvs0.17 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.92%71g
Water
2.55%95g
71 gvs95 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Hard Tofu, prepared with nigari vs Tomatoes:
Comparing minerals per 100 grams for Hard Tofu, prepared with nigari vs Tomatoes:
Comparison of macro-nutrients per 100 grams:



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