Nutrients in 14 ounces of Mori-nu extra firm silken tofu

Mori-nu silken tofu, extra firm.

cooked

Macros Ratio

Protein Fat Carbs

54%

31%

15%

14 oz ▼

Macro Nutrients

Mori-nu extra firm silken tofu

Energy218 kcal

7.53%

Mori-nu silken tofu, extra firm has 218.29115 kcal of Energy per 14 ounces, which is 7.53% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat7.54 g

7.77%

Mori-nu silken tofu, extra firm has 7.540967 g of Fat per 14 ounces, which is 7.77% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.2 g

3.72%

Mori-nu silken tofu, extra firm has 1.190679 g of Saturated Fat per 14 ounces, which is 3.72% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 3

No information available

Omega 6

No information available

Cholesterol0 mg

Mori-nu silken tofu, extra firm has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate7.94 g

6.1%

Mori-nu silken tofu, extra firm has 7.93786 g of Carbohydrate per 14 ounces, which is 6.1% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.93 g

5.4%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Mori-nu silken tofu, extra firm has 3.9292407 g of Sugars per 14 ounces, which is 5.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber0.4 g

1.04%

Mori-nu silken tofu, extra firm has 0.396893 g of Fiber per 14 ounces, which is 1.04% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein29.4 g

52.4%

Mori-nu silken tofu, extra firm has 29.370082 g of Protein per 14 ounces, which is 52.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Mori-nu extra firm silken tofu

Vitamin A0 μg

RAE, retinol activity equivalents

Mori-nu silken tofu, extra firm has 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.31 mg

26%

Thiamine

Mori-nu silken tofu, extra firm has 0.31354547 mg of Vitamin B1 per 14 ounces, which is 26% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.13 mg

10.4%

Riboflavin

Mori-nu silken tofu, extra firm has 0.13494362 mg of Vitamin B2 per 14 ounces, which is 10.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.93 mg

5.83%

Niacin, nicotinic acid, niacinamide

Mori-nu silken tofu, extra firm has 0.93269855 mg of Vitamin B3 per 14 ounces, which is 5.83% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B5

Pantothenic acid

No information available

Vitamin B60.044 mg

3.36%

Pyridoxine

Mori-nu silken tofu, extra firm has 0.04365823 mg of Vitamin B6 per 14 ounces, which is 3.36% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9

Folates and Folic Acid

No information available

Vitamin B120 μg

Cobalamin

Mori-nu silken tofu, extra firm has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg

Ascorbic acid

Mori-nu silken tofu, extra firm has 0 mg of Vitamin C per 14 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

No information available

Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Mori-nu extra firm silken tofu

Calcium123 mg

12.3%

Mori-nu silken tofu, extra firm has 123.03683 mg of Calcium per 14 ounces, which is 12.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.79 mg

88%

Mori-nu silken tofu, extra firm has 0.793786 mg of Copper per 14 ounces, which is 88% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron4.72 mg

59%

Mori-nu silken tofu, extra firm has 4.7230267 mg of Iron per 14 ounces, which is 59% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium107 mg

25.5%

Mori-nu silken tofu, extra firm has 107.16111 mg of Magnesium per 14 ounces, which is 25.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese

No information available

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus397 mg

56.7%

Mori-nu silken tofu, extra firm has 396.893 mg of Phosphorus per 14 ounces, which is 56.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium611 mg

18%

Mori-nu silken tofu, extra firm has 611.21522 mg of Potassium per 14 ounces, which is 18% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium250 mg

16.7%

Mori-nu silken tofu, extra firm has 250.04259 mg of Sodium per 14 ounces, which is 16.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.4 mg

21.6%

Mori-nu silken tofu, extra firm has 2.381358 mg of Zinc per 14 ounces, which is 21.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water350 g

9.45%

Mori-nu silken tofu, extra firm has 349.662733 g of Water per 14 ounces, which is 9.45% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Mori-nu silken tofu, extra firm:

14 ounces of Mori-nu extra firm silken tofu is an excellent source of Vitamin B1.
It has a good amount of Vitamin B2.
It also has some Vitamin B3 and Vitamin B6.
It has no Vitamin A, Vitamin B12 and Vitamin C.

Minerals in 14 ounces of Mori-nu silken tofu, extra firm:

14 ounces of Mori-nu extra firm silken tofu has outstanding amounts of Copper.
It is an excellent source of Iron, Magnesium, Phosphorus and Zinc.
It also has a good amount of Calcium, Potassium and Sodium.

Macronutrients in 14 ounces of Mori-nu silken tofu, extra firm:

14 ounces of Mori-nu extra firm silken tofu is an excellent source of Protein.
It has a good amount of Fat.
It also has some Saturated Fat, Carbohydrate and Sugars.
The product has trace amounts of Fiber.

Compare Mori-nu silken tofu, extra firm with:

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Food Info

Nutrients in 14 ounces of Mori-nu extra firm silken tofu

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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