Nutrients in 300 calories of Mori-nu extra firm silken tofu

Mori-nu silken tofu, extra firm.

cooked

Weight per 300 Calories

Mori-nu extra firm silken tofu

546g

Mori-nu silken tofu, extra firm has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

54%

31%

15%

300 kcal ▼

Macro Nutrients

Mori-nu extra firm silken tofu

Energy300 kcal

10.3%

Mori-nu silken tofu, extra firm has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat10.4 g

10.7%

Mori-nu silken tofu, extra firm has 10.363636363636 g of Fat per 300 calories, which is 10.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.64 g

5.1%

Mori-nu silken tofu, extra firm has 1.6363636363636 g of Saturated Fat per 300 calories, which is 5.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 3

No information available

Omega 6

No information available

Cholesterol0 mg

Mori-nu silken tofu, extra firm has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate11 g

8.4%

Mori-nu silken tofu, extra firm has 10.909090909091 g of Carbohydrate per 300 calories, which is 8.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars5.4 g

7.45%

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

Mori-nu silken tofu, extra firm has 5.4 g of Sugars per 300 calories, which is 7.45% 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

Fiber0.55 g

1.44%

Mori-nu silken tofu, extra firm has 0.54545454545455 g of Fiber per 300 calories, which is 1.44% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein40.4 g

72%

Mori-nu silken tofu, extra firm has 40.363636363636 g of Protein per 300 calories, which is 72% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Mori-nu extra firm silken tofu

Vitamin A0 μg

RAE, retinol activity equivalents

Mori-nu silken tofu, extra firm has 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.43 mg

36%

Thiamine

Mori-nu silken tofu, extra firm has 0.43090909090909 mg of Vitamin B1 per 300 calories, which is 36% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.19 mg

14.3%

Riboflavin

Mori-nu silken tofu, extra firm has 0.18545454545455 mg of Vitamin B2 per 300 calories, which is 14.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.3 mg

Niacin, nicotinic acid, niacinamide

Mori-nu silken tofu, extra firm has 1.2818181818182 mg of Vitamin B3 per 300 calories, which is 8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B5

Pantothenic acid

No information available

Vitamin B60.06 mg

4.6%

Pyridoxine

Mori-nu silken tofu, extra firm has 0.06 mg of Vitamin B6 per 300 calories, which is 4.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9

Folates and Folic Acid

No information available

Vitamin B120 μg

Cobalamin

Mori-nu silken tofu, extra firm has 0 μg of Vitamin B12 per 300 calories, 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

Mori-nu silken tofu, extra firm has 0 mg of Vitamin C per 300 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

No information available

Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Mori-nu extra firm silken tofu

Calcium169 mg

17%

Mori-nu silken tofu, extra firm has 169.09090909091 mg of Calcium per 300 calories, which is 17% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.1 mg

121%

Mori-nu silken tofu, extra firm has 1.0909090909091 mg of Copper per 300 calories, which is 121% 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

Iron6.5 mg

81%

Mori-nu silken tofu, extra firm has 6.4909090909091 mg of Iron per 300 calories, which is 81% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium147 mg

35%

Mori-nu silken tofu, extra firm has 147.27272727273 mg of Magnesium per 300 calories, which is 35% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese

No information available

Molybdenum

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

No information available

Phosphorus545 mg

78%

Mori-nu silken tofu, extra firm has 545.45454545455 mg of Phosphorus per 300 calories, which is 78% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium840 mg

24.7%

Mori-nu silken tofu, extra firm has 840 mg of Potassium per 300 calories, which is 24.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium344 mg

23%

Mori-nu silken tofu, extra firm has 343.63636363636 mg of Sodium per 300 calories, which is 23% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.27 mg

29.8%

Mori-nu silken tofu, extra firm has 3.2727272727273 mg of Zinc per 300 calories, which is 29.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water481 g

13%

Mori-nu silken tofu, extra firm has 480.54545454545 g of Water per 300 calories, which is 13% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Mori-nu silken tofu, extra firm:

300 calories of Mori-nu extra firm silken tofu is an excellent source of Vitamin B1.
It has a good amount of Vitamin B2 and Vitamin B3.
It also has some Vitamin B6.
It has no Vitamin A, Vitamin B12 and Vitamin C.

Minerals in 300 calories of Mori-nu silken tofu, extra firm:

300 calories of Mori-nu extra firm silken tofu has outstanding amounts of Copper and Iron.
It is an excellent source of Magnesium, Phosphorus, Potassium, Sodium and Zinc.
It also has a good amount of Calcium.

Macronutrients in 300 calories of Mori-nu silken tofu, extra firm:

300 calories of Mori-nu extra firm silken tofu is an excellent source of Protein.
It has a good amount of Fat, Carbohydrate and Sugars.
It also has some Saturated Fat.
The product has trace amounts of Fiber.

Compare Mori-nu silken tofu, extra firm with:

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Food Info

Nutrients in 300 calories of Mori-nu extra firm silken tofu

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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