Nutrients in 300 calories of Tofu, extra firm, prepared with nigari

Tofu, extra firm, prepared with nigari.

Weight per 300 Calories

Tofu, extra firm, prepared with nigari

361g

Tofu, extra firm, prepared with nigari has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

43%

51%

300 kcal ▼

Macro Nutrients

Tofu, extra firm, prepared with nigari

Energy300 kcal

10.3%

Tofu, extra firm, prepared with nigari 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

Fat19 g

19.6%

Tofu, extra firm, prepared with nigari has 19.012048192771 g of Fat per 300 calories, which is 19.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat3.32 g

10.4%

Tofu, extra firm, prepared with nigari has 3.321686746988 g of Saturated Fat per 300 calories, which is 10.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.94 g

59%

Tofu, extra firm, prepared with nigari has 0.9433734939759 g of Omega 3 per 300 calories, which is 59% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 68.62 g

50.7%

Tofu, extra firm, prepared with nigari has 8.6240963855422 g of Omega 6 per 300 calories, which is 50.7% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate4.27 g

3.3%

Tofu, extra firm, prepared with nigari has 4.2650602409639 g of Carbohydrate per 300 calories, which is 3.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.57 g

3.54%

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

Tofu, extra firm, prepared with nigari has 2.566265060241 g of Sugars per 300 calories, which is 3.54% 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

Fiber3.6 g

9.5%

Tofu, extra firm, prepared with nigari has 3.6144578313253 g of Fiber per 300 calories, which is 9.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein36 g

64.4%

Tofu, extra firm, prepared with nigari has 36.072289156627 g of Protein per 300 calories, which is 64.4% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.17 mg

14.5%

Thiamine

Tofu, extra firm, prepared with nigari has 0.17349397590361 mg of Vitamin B1 per 300 calories, which is 14.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.17 mg

13.3%

Riboflavin

Tofu, extra firm, prepared with nigari has 0.17349397590361 mg of Vitamin B2 per 300 calories, which is 13.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.87 mg

5.44%

Niacin, nicotinic acid, niacinamide

Tofu, extra firm, prepared with nigari has 0.8710843373494 mg of Vitamin B3 per 300 calories, which is 5.44% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.05 mg

61%

Pantothenic acid

Tofu, extra firm, prepared with nigari has 3.0506024096386 mg of Vitamin B5 per 300 calories, which is 61% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.3 mg

23%

Pyridoxine

Tofu, extra firm, prepared with nigari has 0.3 mg of Vitamin B6 per 300 calories, which is 23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B932.5 μg

8.13%

Folates and Folic Acid

Tofu, extra firm, prepared with nigari has 32.530120481928 μg of Vitamin B9 per 300 calories, which is 8.13% 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 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

Tofu, extra firm, prepared with nigari 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 D0 IU

Calciferol, cholecalciferol, ergocalciferol

Tofu, extra firm, prepared with nigari has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.036 mg

0.24%

Tocopherols and Tocotrienols

Tofu, extra firm, prepared with nigari has 0.036144578313253 mg of Vitamin E per 300 calories, which is 0.24% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K10 μg

8.43%

Phytomenadione or phylloquinone

Tofu, extra firm, prepared with nigari has 10.120481927711 μg of Vitamin K per 300 calories, which is 8.43% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Tofu, extra firm, prepared with nigari

Calcium1019 mg

102%

Tofu, extra firm, prepared with nigari has 1019.2771084337 mg of Calcium per 300 calories, which is 102% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.72 mg

80.3%

Tofu, extra firm, prepared with nigari has 0.72289156626506 mg of Copper per 300 calories, which is 80.3% 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

Iron7.37 mg

92%

Tofu, extra firm, prepared with nigari has 7.3734939759036 mg of Iron per 300 calories, which is 92% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium127 mg

30%

Tofu, extra firm, prepared with nigari has 126.50602409639 mg of Magnesium per 300 calories, which is 30% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.4 mg

105%

Tofu, extra firm, prepared with nigari has 2.4072289156627 mg of Manganese per 300 calories, which is 105% 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

Phosphorus401 mg

57.3%

Tofu, extra firm, prepared with nigari has 401.20481927711 mg of Phosphorus per 300 calories, which is 57.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium470 mg

14%

Tofu, extra firm, prepared with nigari has 469.87951807229 mg of Potassium per 300 calories, which is 14% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium47 μg

85.4%

Tofu, extra firm, prepared with nigari has 46.987951807229 μg of Selenium per 300 calories, which is 85.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium14.5 mg

0.96%

Tofu, extra firm, prepared with nigari has 14.457831325301 mg of Sodium per 300 calories, which is 0.96% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.87 mg

35%

Tofu, extra firm, prepared with nigari has 3.8674698795181 mg of Zinc per 300 calories, which is 35% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water298 g

8.04%

Tofu, extra firm, prepared with nigari has 297.50602409639 g of Water per 300 calories, which is 8.04% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Tofu, extra firm, prepared with nigari:

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

Minerals in 300 calories of Tofu, extra firm, prepared with nigari:

300 calories of Tofu, extra firm, prepared with nigari has outstanding amounts of Calcium, Copper, Iron, Manganese and Selenium.
It is an excellent source of Magnesium, Phosphorus and Zinc.
It also has a good amount of Potassium.
The product has trace amounts of Sodium.

Macronutrients in 300 calories of Tofu, extra firm, prepared with nigari:

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

Compare Tofu, extra firm, prepared with nigari with:

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Food Info

Nutrients in 300 calories of Tofu, extra firm, prepared with nigari

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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