Nutrients in 5 ounces of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).

Macros Ratio

Protein Fat Carbs

42%

44%

14%

5 oz ▼

Macro Nutrients

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Energy111 kcal

3.8%

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 110.56305 kcal of Energy per 5 ounces, which is 3.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat5.9 g

6.1%

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 5.91087075 g of Fat per 5 ounces, which is 6.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.12 g

3.5%

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 1.124057675 g of Saturated Fat per 5 ounces, which is 3.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.24 g

14.8%

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 0.236718325 g of Omega 3 per 5 ounces, which is 14.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.1 g

12.2%

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 2.082270775 g of Omega 6 per 5 ounces, which is 12.2% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate4.04 g

3.1%

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 4.03980375 g of Carbohydrate per 5 ounces, which is 3.1% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.85 g

1.17%

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

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 0.850485 g of Sugars per 5 ounces, which is 1.17% 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

Fiber1.28 g

3.36%

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 1.2757275 g of Fiber per 5 ounces, which is 3.36% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein13 g

23%

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 12.813974 g of Protein per 5 ounces, which is 23% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Vitamin A0 μg

RAE, retinol activity equivalents

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 0 μg of Vitamin A per 5 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.085 mg

7.1%

Thiamine

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 0.0850485 mg of Vitamin B1 per 5 ounces, which is 7.1% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.089 mg

6.87%

Riboflavin

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 0.089300925 mg of Vitamin B2 per 5 ounces, which is 6.87% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.14 mg

0.89%

Niacin, nicotinic acid, niacinamide

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 0.143164975 mg of Vitamin B3 per 5 ounces, which is 0.89% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.16 mg

3.1%

Pantothenic acid

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 0.15592225 mg of Vitamin B5 per 5 ounces, which is 3.1% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.1 mg

7.74%

Pyridoxine

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 0.100640725 mg of Vitamin B6 per 5 ounces, which is 7.74% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B927 μg

6.73%

Folates and Folic Acid

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 26.932025 μg of Vitamin B9 per 5 ounces, which is 6.73% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 0 μg of Vitamin B12 per 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0.28 mg

0.31%

Ascorbic acid

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 0.283495 mg of Vitamin C per 5 ounces, which is 0.31% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 0 IU of Vitamin D per 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.014 mg

0.094%

Tocopherols and Tocotrienols

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 0.01417475 mg of Vitamin E per 5 ounces, which is 0.094% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3.4 μg

2.83%

Phytomenadione or phylloquinone

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 3.40194 μg of Vitamin K per 5 ounces, which is 2.83% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Calcium285 mg

28.5%

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 284.912475 mg of Calcium per 5 ounces, which is 28.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.3 mg

33.5%

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 0.301922175 mg of Copper per 5 ounces, which is 33.5% 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

Iron2.3 mg

28.5%

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 2.28213475 mg of Iron per 5 ounces, which is 28.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium52.4 mg

12.5%

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 52.446575 mg of Magnesium per 5 ounces, which is 12.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.89 mg

38.5%

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 0.885921875 mg of Manganese per 5 ounces, which is 38.5% 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

Phosphorus172 mg

24.5%

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 171.514475 mg of Phosphorus per 5 ounces, which is 24.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium210 mg

6.17%

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 209.7863 mg of Potassium per 5 ounces, which is 6.17% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium14 μg

25.5%

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 14.0330025 μg of Selenium per 5 ounces, which is 25.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium17 mg

1.13%

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 17.0097 mg of Sodium per 5 ounces, which is 1.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.18 mg

10.7%

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 1.17650425 mg of Zinc per 5 ounces, which is 10.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water118 g

3.18%

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 117.55120175 g of Water per 5 ounces, which is 3.18% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

5 ounces of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has a good amount of Vitamin B1 and Vitamin B6.
It has some Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin K.
While 5 ounces of product has trace amounts of Vitamin B3, it has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E.

Minerals in 5 ounces of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

5 ounces of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is an excellent source of Calcium, Copper, Iron, Manganese, Phosphorus and Selenium.
It has a good amount of Magnesium and Zinc.
It also has some Potassium.
The product has trace amounts of Sodium.

Macronutrients in 5 ounces of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

5 ounces of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is an excellent source of Protein.
It has a good amount of Omega 3 and Omega 6.
It also has some Fat, Saturated Fat, Carbohydrate and Fiber.
The product has trace amounts of Sugars.

Compare Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) with:

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Food Info

Nutrients in 5 ounces of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) with: