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

Tofu, extra firm, prepared with nigari.

Macros Ratio

Protein Fat Carbs
43%
51%
6%
1 lb ▼

Macro Nutrients

Tofu, extra firm, prepared with nigari
Energy376 kcal
13%
Tofu, extra firm, prepared with nigari has 376.48136 kcal of Energy per 1 pound, which is 13% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat24 g
24.6%
Tofu, extra firm, prepared with nigari has 23.8589392 g of Fat per 1 pound, which is 24.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat4.17 g
13%
Tofu, extra firm, prepared with nigari has 4.16851048 g of Saturated Fat per 1 pound, which is 13% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 31.2 g
74%
Tofu, extra firm, prepared with nigari has 1.18387512 g of Omega 3 per 1 pound, which is 74% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 611 g
63.7%
Tofu, extra firm, prepared with nigari has 10.82270512 g of Omega 6 per 1 pound, which is 63.7% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate5.35 g
4.1%
Tofu, extra firm, prepared with nigari has 5.3523856 g of Carbohydrate per 1 pound, which is 4.1% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars3.22 g
4.44%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Tofu, extra firm, prepared with nigari has 3.2205032 g of Sugars per 1 pound, which is 4.44% 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
Fiber4.54 g
12%
Tofu, extra firm, prepared with nigari has 4.53592 g of Fiber per 1 pound, which is 12% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein45.3 g
81%
Tofu, extra firm, prepared with nigari has 45.2684816 g of Protein per 1 pound, which is 81% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.22 mg
18%
Thiamine
Tofu, extra firm, prepared with nigari has 0.21772416 mg of Vitamin B1 per 1 pound, which is 18% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.22 mg
16.7%
Riboflavin
Tofu, extra firm, prepared with nigari has 0.21772416 mg of Vitamin B2 per 1 pound, which is 16.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.1 mg
6.83%
Niacin, nicotinic acid, niacinamide
Tofu, extra firm, prepared with nigari has 1.09315672 mg of Vitamin B3 per 1 pound, which is 6.83% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.83 mg
76.6%
Pantothenic acid
Tofu, extra firm, prepared with nigari has 3.82831648 mg of Vitamin B5 per 1 pound, which is 76.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.38 mg
29%
Pyridoxine
Tofu, extra firm, prepared with nigari has 0.37648136 mg of Vitamin B6 per 1 pound, which is 29% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B941 μg
10.2%
Folates and Folic Acid
Tofu, extra firm, prepared with nigari has 40.82328 μg of Vitamin B9 per 1 pound, which is 10.2% 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 1 pound, 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 1 pound, 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 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.045 mg
0.3%
Tocopherols and Tocotrienols
Tofu, extra firm, prepared with nigari has 0.0453592 mg of Vitamin E per 1 pound, which is 0.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K12.7 μg
10.6%
Phytomenadione or phylloquinone
Tofu, extra firm, prepared with nigari has 12.700576 μg of Vitamin K per 1 pound, which is 10.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Tofu, extra firm, prepared with nigari
Calcium1279 mg
128%
Tofu, extra firm, prepared with nigari has 1279.12944 mg of Calcium per 1 pound, which is 128% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.91 mg
101%
Tofu, extra firm, prepared with nigari has 0.907184 mg of Copper per 1 pound, which is 101% 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
Iron9.25 mg
116%
Tofu, extra firm, prepared with nigari has 9.2532768 mg of Iron per 1 pound, which is 116% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium159 mg
37.8%
Tofu, extra firm, prepared with nigari has 158.7572 mg of Magnesium per 1 pound, which is 37.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese3.02 mg
131%
Tofu, extra firm, prepared with nigari has 3.02092272 mg of Manganese per 1 pound, which is 131% 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
Phosphorus503 mg
72%
Tofu, extra firm, prepared with nigari has 503.48712 mg of Phosphorus per 1 pound, which is 72% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium590 mg
17.3%
Tofu, extra firm, prepared with nigari has 589.6696 mg of Potassium per 1 pound, which is 17.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium59 μg
107%
Tofu, extra firm, prepared with nigari has 58.96696 μg of Selenium per 1 pound, which is 107% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium18 mg
1.2%
Tofu, extra firm, prepared with nigari has 18.14368 mg of Sodium per 1 pound, which is 1.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc4.85 mg
44%
Tofu, extra firm, prepared with nigari has 4.8534344 mg of Zinc per 1 pound, which is 44% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water373 g
10%
Tofu, extra firm, prepared with nigari has 373.3515752 g of Water per 1 pound, which is 10% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 pound of Tofu, extra firm, prepared with nigari:
Minerals in 1 pound of Tofu, extra firm, prepared with nigari:
Macronutrients in 1 pound of Tofu, extra firm, prepared with nigari:



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