Nutrients in 1 kilogram of Hard Tofu, prepared with nigari

Tofu, hard, prepared with nigari.

Macros Ratio

Protein Fat Carbs

32%

57%

11%

1 kg ▼

Macro Nutrients

Hard Tofu, prepared with nigari

Energy1450 kcal

50%

Hard Tofu, prepared with nigari has 1450 kcal of Energy per 1 kilogram, which is 50% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat100 g

103%

Hard Tofu, prepared with nigari has 99.9 g of Fat per 1 kilogram, which is 103% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat14.5 g

45%

Hard Tofu, prepared with nigari has 14.45 g of Saturated Fat per 1 kilogram, which is 45% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 36.67 g

417%

Hard Tofu, prepared with nigari has 6.67 g of Omega 3 per 1 kilogram, which is 417% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 649.7 g

292%

Hard Tofu, prepared with nigari has 49.71 g of Omega 6 per 1 kilogram, which is 292% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Hard Tofu, 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

Carbohydrate44 g

33.8%

Hard Tofu, prepared with nigari has 43.9 g of Carbohydrate per 1 kilogram, which is 33.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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

Fiber6 g

15.8%

Hard Tofu, prepared with nigari has 6 g of Fiber per 1 kilogram, which is 15.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein127 g

226%

Hard Tofu, prepared with nigari has 126.8 g of Protein per 1 kilogram, which is 226% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Hard Tofu, prepared with nigari

Vitamin A

RAE, retinol activity equivalents

No information available

Vitamin B10.42 mg

35%

Thiamine

Hard Tofu, prepared with nigari has 0.42 mg of Vitamin B1 per 1 kilogram, which is 35% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.77 mg

59.2%

Riboflavin

Hard Tofu, prepared with nigari has 0.77 mg of Vitamin B2 per 1 kilogram, which is 59.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.4 mg

40%

Niacin, nicotinic acid, niacinamide

Hard Tofu, prepared with nigari has 6.39 mg of Vitamin B3 per 1 kilogram, which is 40% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.37 mg

7.4%

Pantothenic acid

Hard Tofu, prepared with nigari has 0.37 mg of Vitamin B5 per 1 kilogram, which is 7.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.39 mg

30%

Pyridoxine

Hard Tofu, prepared with nigari has 0.39 mg of Vitamin B6 per 1 kilogram, which is 30% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9220 μg

55%

Folates and Folic Acid

Hard Tofu, prepared with nigari has 220 μg of Vitamin B9 per 1 kilogram, which is 55% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Hard Tofu, 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 C3 mg

3.33%

Ascorbic acid

Hard Tofu, prepared with nigari has 3 mg of Vitamin C per 1 kilogram, which is 3.33% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Hard Tofu, 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 E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Hard Tofu, prepared with nigari

Calcium3450 mg

345%

Hard Tofu, prepared with nigari has 3450 mg of Calcium per 1 kilogram, which is 345% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper3.28 mg

364%

Hard Tofu, prepared with nigari has 3.28 mg of Copper per 1 kilogram, which is 364% 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

Iron27.5 mg

344%

Hard Tofu, prepared with nigari has 27.5 mg of Iron per 1 kilogram, which is 344% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium530 mg

126%

Hard Tofu, prepared with nigari has 530 mg of Magnesium per 1 kilogram, which is 126% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese10.5 mg

457%

Hard Tofu, prepared with nigari has 10.52 mg of Manganese per 1 kilogram, which is 457% 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

Phosphorus2310 mg

330%

Hard Tofu, prepared with nigari has 2310 mg of Phosphorus per 1 kilogram, which is 330% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1460 mg

43%

Hard Tofu, prepared with nigari has 1460 mg of Potassium per 1 kilogram, which is 43% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium168 μg

305%

Hard Tofu, prepared with nigari has 168 μg of Selenium per 1 kilogram, which is 305% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium20 mg

1.33%

Hard Tofu, prepared with nigari has 20 mg of Sodium per 1 kilogram, which is 1.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc16.6 mg

151%

Hard Tofu, prepared with nigari has 16.6 mg of Zinc per 1 kilogram, which is 151% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water711 g

19.2%

Hard Tofu, prepared with nigari has 711.2 g of Water per 1 kilogram, which is 19.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Hard Tofu, prepared with nigari:

1 kilogram of Hard Tofu, prepared with nigari is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9.
It has a good amount of Vitamin B5.
It also has some Vitamin C.
It has no Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Hard Tofu, prepared with nigari:

1 kilogram of Hard Tofu, prepared with nigari has outstanding amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc.
It is an excellent source of Potassium.
The product has trace amounts of Sodium.

Macronutrients in 1 kilogram of Hard Tofu, prepared with nigari:

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

Compare Hard Tofu, prepared with nigari with:

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Food Info

Nutrients in 1 kilogram of Hard Tofu, prepared with nigari

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Hard Tofu, prepared with nigari with: