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Nutrients in 14 ounces of Tofu, extra firm, prepared with nigari

Tofu, extra firm, prepared with nigari.

Macros Ratio

Protein Fat Carbs
43%
51%
6%
14 oz ▼

Macro Nutrients

Tofu, extra firm, prepared with nigari
Energy329 kcal
11.4%
Tofu, extra firm, prepared with nigari has 329.42119 kcal of Energy per 14 ounces, which is 11.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat21 g
21.5%
Tofu, extra firm, prepared with nigari has 20.8765718 g of Fat per 14 ounces, which is 21.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat3.65 g
11.4%
Tofu, extra firm, prepared with nigari has 3.64744667 g of Saturated Fat per 14 ounces, which is 11.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 31.04 g
64.7%
Tofu, extra firm, prepared with nigari has 1.03589073 g of Omega 3 per 14 ounces, which is 64.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 69.47 g
55.7%
Tofu, extra firm, prepared with nigari has 9.46986698 g of Omega 6 per 14 ounces, which is 55.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Tofu, extra firm, prepared with nigari 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
Carbohydrate4.7 g
3.6%
Tofu, extra firm, prepared with nigari has 4.6833374 g of Carbohydrate per 14 ounces, which is 3.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars2.8 g
3.9%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Tofu, extra firm, prepared with nigari has 2.8179403 g of Sugars per 14 ounces, which is 3.9% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber3.97 g
10.4%
Tofu, extra firm, prepared with nigari has 3.96893 g of Fiber per 14 ounces, which is 10.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein39.6 g
70.7%
Tofu, extra firm, prepared with nigari has 39.6099214 g of Protein per 14 ounces, which is 70.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Tofu, extra firm, prepared with nigari
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Tofu, extra firm, prepared with nigari 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 B10.19 mg
16%
Thiamine
Tofu, extra firm, prepared with nigari has 0.19050864 mg of Vitamin B1 per 14 ounces, which is 16% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.19 mg
14.7%
Riboflavin
Tofu, extra firm, prepared with nigari has 0.19050864 mg of Vitamin B2 per 14 ounces, which is 14.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.96 mg
5.98%
Niacin, nicotinic acid, niacinamide
Tofu, extra firm, prepared with nigari has 0.95651213 mg of Vitamin B3 per 14 ounces, which is 5.98% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.35 mg
67%
Pantothenic acid
Tofu, extra firm, prepared with nigari has 3.34977692 mg of Vitamin B5 per 14 ounces, which is 67% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.33 mg
25.3%
Pyridoxine
Tofu, extra firm, prepared with nigari has 0.32942119 mg of Vitamin B6 per 14 ounces, which is 25.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B935.7 μg
8.93%
Folates and Folic Acid
Tofu, extra firm, prepared with nigari has 35.72037 μg of Vitamin B9 per 14 ounces, which is 8.93% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Tofu, extra firm, prepared with nigari 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
0%
Ascorbic acid
Tofu, extra firm, prepared with nigari 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 D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Tofu, extra firm, prepared with nigari has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.04 mg
0.26%
Tocopherols and Tocotrienols
Tofu, extra firm, prepared with nigari has 0.0396893 mg of Vitamin E per 14 ounces, which is 0.26% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K11 μg
9.26%
Phytomenadione or phylloquinone
Tofu, extra firm, prepared with nigari has 11.113004 μg of Vitamin K per 14 ounces, which is 9.26% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Tofu, extra firm, prepared with nigari
Calcium1119 mg
112%
Tofu, extra firm, prepared with nigari has 1119.23826 mg of Calcium per 14 ounces, which is 112% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.79 mg
88%
Tofu, extra firm, prepared with nigari 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
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron8.1 mg
101%
Tofu, extra firm, prepared with nigari has 8.0966172 mg of Iron per 14 ounces, which is 101% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium139 mg
33%
Tofu, extra firm, prepared with nigari has 138.91255 mg of Magnesium per 14 ounces, which is 33% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.64 mg
115%
Tofu, extra firm, prepared with nigari has 2.64330738 mg of Manganese per 14 ounces, which is 115% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus441 mg
63%
Tofu, extra firm, prepared with nigari has 440.55123 mg of Phosphorus per 14 ounces, which is 63% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium516 mg
15%
Tofu, extra firm, prepared with nigari has 515.9609 mg of Potassium per 14 ounces, which is 15% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium51.6 μg
94%
Tofu, extra firm, prepared with nigari has 51.59609 μg of Selenium per 14 ounces, which is 94% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium16 mg
1.06%
Tofu, extra firm, prepared with nigari has 15.87572 mg of Sodium per 14 ounces, which is 1.06% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc4.25 mg
38.6%
Tofu, extra firm, prepared with nigari has 4.2467551 mg of Zinc per 14 ounces, which is 38.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water327 g
8.83%
Tofu, extra firm, prepared with nigari has 326.6826283 g of Water per 14 ounces, which is 8.83% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Tofu, extra firm, prepared with nigari:
Minerals in 14 ounces of Tofu, extra firm, prepared with nigari:
Macronutrients in 14 ounces of Tofu, extra firm, prepared with nigari:



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