Nutrients in 1 pound of Hard Tofu, prepared with nigari

Tofu, hard, prepared with nigari.

Macros Ratio

Protein Fat Carbs

32%

57%

11%

1 lb ▼

Macro Nutrients

Hard Tofu, prepared with nigari

Energy658 kcal

22.7%

Hard Tofu, prepared with nigari has 657.7084 kcal of Energy per 1 pound, which is 22.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat45.3 g

46.7%

Hard Tofu, prepared with nigari has 45.3138408 g of Fat per 1 pound, which is 46.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat6.55 g

20.5%

Hard Tofu, prepared with nigari has 6.5544044 g of Saturated Fat per 1 pound, which is 20.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 33.03 g

189%

Hard Tofu, prepared with nigari has 3.02545864 g of Omega 3 per 1 pound, which is 189% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 622.5 g

133%

Hard Tofu, prepared with nigari has 22.54805832 g of Omega 6 per 1 pound, which is 133% 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 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate20 g

15.3%

Hard Tofu, prepared with nigari has 19.9126888 g of Carbohydrate per 1 pound, which is 15.3% 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

Fiber2.72 g

7.16%

Hard Tofu, prepared with nigari has 2.721552 g of Fiber per 1 pound, which is 7.16% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein57.5 g

103%

Hard Tofu, prepared with nigari has 57.5154656 g of Protein per 1 pound, which is 103% 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 B10.19 mg

16%

Thiamine

Hard Tofu, prepared with nigari has 0.19050864 mg of Vitamin B1 per 1 pound, which is 16% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.35 mg

27%

Riboflavin

Hard Tofu, prepared with nigari has 0.34926584 mg of Vitamin B2 per 1 pound, which is 27% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.9 mg

18%

Niacin, nicotinic acid, niacinamide

Hard Tofu, prepared with nigari has 2.89845288 mg of Vitamin B3 per 1 pound, which is 18% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.17 mg

3.36%

Pantothenic acid

Hard Tofu, prepared with nigari has 0.16782904 mg of Vitamin B5 per 1 pound, which is 3.36% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.18 mg

13.6%

Pyridoxine

Hard Tofu, prepared with nigari has 0.17690088 mg of Vitamin B6 per 1 pound, which is 13.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9100 μg

25%

Folates and Folic Acid

Hard Tofu, prepared with nigari has 99.79024 μg of Vitamin B9 per 1 pound, which is 25% 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 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C1.36 mg

1.5%

Ascorbic acid

Hard Tofu, prepared with nigari has 1.360776 mg of Vitamin C per 1 pound, which is 1.5% 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 pound, 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

Calcium1565 mg

156%

Hard Tofu, prepared with nigari has 1564.8924 mg of Calcium per 1 pound, which is 156% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.5 mg

165%

Hard Tofu, prepared with nigari has 1.48778176 mg of Copper per 1 pound, which is 165% 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

Iron12.5 mg

156%

Hard Tofu, prepared with nigari has 12.47378 mg of Iron per 1 pound, which is 156% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium240 mg

57.2%

Hard Tofu, prepared with nigari has 240.40376 mg of Magnesium per 1 pound, which is 57.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.77 mg

207%

Hard Tofu, prepared with nigari has 4.77178784 mg of Manganese per 1 pound, which is 207% 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

Phosphorus1048 mg

150%

Hard Tofu, prepared with nigari has 1047.79752 mg of Phosphorus per 1 pound, which is 150% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium662 mg

19.5%

Hard Tofu, prepared with nigari has 662.24432 mg of Potassium per 1 pound, which is 19.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium76.2 μg

139%

Hard Tofu, prepared with nigari has 76.203456 μg of Selenium per 1 pound, which is 139% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium9.07 mg

0.6%

Hard Tofu, prepared with nigari has 9.07184 mg of Sodium per 1 pound, which is 0.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc7.53 mg

68.5%

Hard Tofu, prepared with nigari has 7.5296272 mg of Zinc per 1 pound, which is 68.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water323 g

8.7%

Hard Tofu, prepared with nigari has 322.5946304 g of Water per 1 pound, which is 8.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

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

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

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

1 pound of Hard Tofu, prepared with nigari has outstanding amounts of Calcium, Copper, Iron, Manganese, Phosphorus and Selenium.
It is an excellent source of Magnesium and Zinc.
It also has a good amount of Potassium.
It has no Sodium.

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

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

Compare Hard Tofu, prepared with nigari with:

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Food Info

Nutrients in 1 pound of Hard Tofu, prepared with nigari

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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