Nutrients in 1 kilogram of Tofu, extra firm, prepared with nigari

Tofu, extra firm, prepared with nigari.

Macros Ratio

Protein Fat Carbs

43%

51%

1 kg ▼

Macro Nutrients

Tofu, extra firm, prepared with nigari

Energy830 kcal

28.6%

Tofu, extra firm, prepared with nigari has 830 kcal of Energy per 1 kilogram, which is 28.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat52.6 g

54.2%

Tofu, extra firm, prepared with nigari has 52.6 g of Fat per 1 kilogram, which is 54.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat9.2 g

28.7%

Tofu, extra firm, prepared with nigari has 9.19 g of Saturated Fat per 1 kilogram, which is 28.7% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 32.6 g

163%

Tofu, extra firm, prepared with nigari has 2.61 g of Omega 3 per 1 kilogram, which is 163% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 624 g

140%

Tofu, extra firm, prepared with nigari has 23.86 g of Omega 6 per 1 kilogram, which is 140% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Tofu, extra firm, prepared with nigari has 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate12 g

9.08%

Tofu, extra firm, prepared with nigari has 11.8 g of Carbohydrate per 1 kilogram, which is 9.08% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars7.1 g

9.8%

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

Tofu, extra firm, prepared with nigari has 7.1 g of Sugars per 1 kilogram, which is 9.8% 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

Fiber10 g

26.3%

Tofu, extra firm, prepared with nigari has 10 g of Fiber per 1 kilogram, which is 26.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein100 g

178%

Tofu, extra firm, prepared with nigari has 99.8 g of Protein per 1 kilogram, which is 178% 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

RAE, retinol activity equivalents

Tofu, extra firm, prepared with nigari has 0 μg of Vitamin A per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.48 mg

40%

Thiamine

Tofu, extra firm, prepared with nigari has 0.48 mg of Vitamin B1 per 1 kilogram, which is 40% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.48 mg

37%

Riboflavin

Tofu, extra firm, prepared with nigari has 0.48 mg of Vitamin B2 per 1 kilogram, which is 37% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.4 mg

15%

Niacin, nicotinic acid, niacinamide

Tofu, extra firm, prepared with nigari has 2.41 mg of Vitamin B3 per 1 kilogram, which is 15% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B58.44 mg

169%

Pantothenic acid

Tofu, extra firm, prepared with nigari has 8.44 mg of Vitamin B5 per 1 kilogram, which is 169% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.83 mg

64%

Pyridoxine

Tofu, extra firm, prepared with nigari has 0.83 mg of Vitamin B6 per 1 kilogram, which is 64% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B990 μg

22.5%

Folates and Folic Acid

Tofu, extra firm, prepared with nigari has 90 μg of Vitamin B9 per 1 kilogram, which is 22.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Tofu, extra firm, prepared with nigari has 0 μg of Vitamin B12 per 1 kilogram, 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

Tofu, extra firm, prepared with nigari has 0 mg of Vitamin C per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Tofu, extra firm, prepared with nigari has 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.1 mg

0.67%

Tocopherols and Tocotrienols

Tofu, extra firm, prepared with nigari has 0.1 mg of Vitamin E per 1 kilogram, which is 0.67% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K28 μg

23.3%

Phytomenadione or phylloquinone

Tofu, extra firm, prepared with nigari has 28 μg of Vitamin K per 1 kilogram, which is 23.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Tofu, extra firm, prepared with nigari

Calcium2820 mg

282%

Tofu, extra firm, prepared with nigari has 2820 mg of Calcium per 1 kilogram, which is 282% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2 mg

222%

Tofu, extra firm, prepared with nigari has 2 mg of Copper per 1 kilogram, which is 222% 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

Iron20.4 mg

255%

Tofu, extra firm, prepared with nigari has 20.4 mg of Iron per 1 kilogram, which is 255% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium350 mg

83.3%

Tofu, extra firm, prepared with nigari has 350 mg of Magnesium per 1 kilogram, which is 83.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese6.66 mg

290%

Tofu, extra firm, prepared with nigari has 6.66 mg of Manganese per 1 kilogram, which is 290% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

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

No information available

Phosphorus1110 mg

159%

Tofu, extra firm, prepared with nigari has 1110 mg of Phosphorus per 1 kilogram, which is 159% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1300 mg

38.2%

Tofu, extra firm, prepared with nigari has 1300 mg of Potassium per 1 kilogram, which is 38.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium130 μg

236%

Tofu, extra firm, prepared with nigari has 130 μg of Selenium per 1 kilogram, which is 236% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium40 mg

2.67%

Tofu, extra firm, prepared with nigari has 40 mg of Sodium per 1 kilogram, which is 2.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc10.7 mg

97%

Tofu, extra firm, prepared with nigari has 10.7 mg of Zinc per 1 kilogram, which is 97% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water823 g

22.2%

Tofu, extra firm, prepared with nigari has 823.1 g of Water per 1 kilogram, which is 22.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Tofu, extra firm, prepared with nigari:

1 kilogram of Tofu, extra firm, prepared with nigari has outstanding amounts of Vitamin B5.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B6, Vitamin B9 and Vitamin K.
It also has a good amount of Vitamin B3.
It has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E.

Minerals in 1 kilogram of Tofu, extra firm, prepared with nigari:

1 kilogram of Tofu, extra firm, prepared with nigari has outstanding amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc.
It is an excellent source of Potassium.
It also has some Sodium.

Macronutrients in 1 kilogram of Tofu, extra firm, prepared with nigari:

1 kilogram of Tofu, extra firm, prepared with nigari has outstanding amounts of Omega 3, Omega 6 and Protein.
It is an excellent source of Fat, Saturated Fat and Fiber.
It also has a good amount of Carbohydrate and Sugars.

Compare Tofu, extra firm, prepared with nigari with:

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Food Info

Nutrients in 1 kilogram of Tofu, extra firm, prepared with nigari

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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