Nutrients in 500 calories of Tofu, extra firm, prepared with nigari

Tofu, extra firm, prepared with nigari.

Weight per 500 Calories

Tofu, extra firm, prepared with nigari

602g

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

Macros Ratio

Protein Fat Carbs

43%

51%

500 kcal ▼

Macro Nutrients

Tofu, extra firm, prepared with nigari

Energy500 kcal

17.2%

Tofu, extra firm, prepared with nigari has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat31.7 g

32.7%

Tofu, extra firm, prepared with nigari has 31.686746987952 g of Fat per 500 calories, which is 32.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat5.54 g

17.3%

Tofu, extra firm, prepared with nigari has 5.5361445783133 g of Saturated Fat per 500 calories, which is 17.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.57 g

98%

Tofu, extra firm, prepared with nigari has 1.5722891566265 g of Omega 3 per 500 calories, which is 98% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 614.4 g

84.5%

Tofu, extra firm, prepared with nigari has 14.373493975904 g of Omega 6 per 500 calories, which is 84.5% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate7.1 g

5.47%

Tofu, extra firm, prepared with nigari has 7.1084337349398 g of Carbohydrate per 500 calories, which is 5.47% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars4.28 g

5.9%

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

Tofu, extra firm, prepared with nigari has 4.2771084337349 g of Sugars per 500 calories, which is 5.9% 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

Fiber6.02 g

16%

Tofu, extra firm, prepared with nigari has 6.0240963855422 g of Fiber per 500 calories, which is 16% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein60 g

107%

Tofu, extra firm, prepared with nigari has 60.120481927711 g of Protein per 500 calories, which is 107% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.29 mg

24%

Thiamine

Tofu, extra firm, prepared with nigari has 0.28915662650602 mg of Vitamin B1 per 500 calories, which is 24% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.29 mg

22.2%

Riboflavin

Tofu, extra firm, prepared with nigari has 0.28915662650602 mg of Vitamin B2 per 500 calories, which is 22.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.45 mg

9.07%

Niacin, nicotinic acid, niacinamide

Tofu, extra firm, prepared with nigari has 1.4518072289157 mg of Vitamin B3 per 500 calories, which is 9.07% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B55.1 mg

102%

Pantothenic acid

Tofu, extra firm, prepared with nigari has 5.0843373493976 mg of Vitamin B5 per 500 calories, which is 102% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.5 mg

38.5%

Pyridoxine

Tofu, extra firm, prepared with nigari has 0.5 mg of Vitamin B6 per 500 calories, which is 38.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B954.2 μg

13.6%

Folates and Folic Acid

Tofu, extra firm, prepared with nigari has 54.21686746988 μg of Vitamin B9 per 500 calories, which is 13.6% 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 500 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 500 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.06 mg

0.4%

Tocopherols and Tocotrienols

Tofu, extra firm, prepared with nigari has 0.060240963855422 mg of Vitamin E per 500 calories, which is 0.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K17 μg

14%

Phytomenadione or phylloquinone

Tofu, extra firm, prepared with nigari has 16.867469879518 μg of Vitamin K per 500 calories, which is 14% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Tofu, extra firm, prepared with nigari

Calcium1699 mg

170%

Tofu, extra firm, prepared with nigari has 1698.7951807229 mg of Calcium per 500 calories, which is 170% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.2 mg

134%

Tofu, extra firm, prepared with nigari has 1.2048192771084 mg of Copper per 500 calories, which is 134% 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

Iron12.3 mg

154%

Tofu, extra firm, prepared with nigari has 12.289156626506 mg of Iron per 500 calories, which is 154% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium211 mg

50.2%

Tofu, extra firm, prepared with nigari has 210.84337349398 mg of Magnesium per 500 calories, which is 50.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4 mg

174%

Tofu, extra firm, prepared with nigari has 4.0120481927711 mg of Manganese per 500 calories, which is 174% 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

Phosphorus669 mg

96%

Tofu, extra firm, prepared with nigari has 668.67469879518 mg of Phosphorus per 500 calories, which is 96% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium783 mg

23%

Tofu, extra firm, prepared with nigari has 783.13253012048 mg of Potassium per 500 calories, which is 23% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium78.3 μg

142%

Tofu, extra firm, prepared with nigari has 78.313253012048 μg of Selenium per 500 calories, which is 142% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium24 mg

1.6%

Tofu, extra firm, prepared with nigari has 24.096385542169 mg of Sodium per 500 calories, which is 1.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc6.45 mg

58.6%

Tofu, extra firm, prepared with nigari has 6.4457831325301 mg of Zinc per 500 calories, which is 58.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water496 g

13.4%

Tofu, extra firm, prepared with nigari has 495.84337349398 g of Water per 500 calories, which is 13.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Tofu, extra firm, prepared with nigari:

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

Minerals in 500 calories of Tofu, extra firm, prepared with nigari:

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

Macronutrients in 500 calories of Tofu, extra firm, prepared with nigari:

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

Compare Tofu, extra firm, prepared with nigari with:

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Food Info

Nutrients in 500 calories of Tofu, extra firm, prepared with nigari

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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