Nutrients in 100 calories of Hard Tofu, prepared with nigari

Tofu, hard, prepared with nigari.

Weight per 100 Calories

Hard Tofu, prepared with nigari

69g

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

Macros Ratio

Protein Fat Carbs

32%

57%

11%

100 kcal ▼

Macro Nutrients

Hard Tofu, prepared with nigari

Energy100 kcal

3.45%

Hard Tofu, prepared with nigari has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat6.9 g

7.1%

Hard Tofu, prepared with nigari has 6.8896551724138 g of Fat per 100 calories, which is 7.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1 g

3.1%

Hard Tofu, prepared with nigari has 0.99655172413793 g of Saturated Fat per 100 calories, which is 3.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.46 g

28.8%

Hard Tofu, prepared with nigari has 0.46 g of Omega 3 per 100 calories, which is 28.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 63.43 g

20%

Hard Tofu, prepared with nigari has 3.428275862069 g of Omega 6 per 100 calories, which is 20% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate3.03 g

2.33%

Hard Tofu, prepared with nigari has 3.0275862068966 g of Carbohydrate per 100 calories, which is 2.33% 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

Fiber0.41 g

1.1%

Hard Tofu, prepared with nigari has 0.41379310344828 g of Fiber per 100 calories, which is 1.1% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein8.74 g

15.6%

Hard Tofu, prepared with nigari has 8.7448275862069 g of Protein per 100 calories, which is 15.6% 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 B10.029 mg

2.4%

Thiamine

Hard Tofu, prepared with nigari has 0.028965517241379 mg of Vitamin B1 per 100 calories, which is 2.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.053 mg

4.1%

Riboflavin

Hard Tofu, prepared with nigari has 0.053103448275862 mg of Vitamin B2 per 100 calories, which is 4.1% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.44 mg

2.75%

Niacin, nicotinic acid, niacinamide

Hard Tofu, prepared with nigari has 0.44068965517241 mg of Vitamin B3 per 100 calories, which is 2.75% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.026 mg

0.51%

Pantothenic acid

Hard Tofu, prepared with nigari has 0.02551724137931 mg of Vitamin B5 per 100 calories, which is 0.51% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.027 mg

2.07%

Pyridoxine

Hard Tofu, prepared with nigari has 0.026896551724138 mg of Vitamin B6 per 100 calories, which is 2.07% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B915 μg

3.8%

Folates and Folic Acid

Hard Tofu, prepared with nigari has 15.172413793103 μg of Vitamin B9 per 100 calories, which is 3.8% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0.21 mg

0.23%

Ascorbic acid

Hard Tofu, prepared with nigari has 0.20689655172414 mg of Vitamin C per 100 calories, which is 0.23% 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 100 calories, 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

Calcium238 mg

23.8%

Hard Tofu, prepared with nigari has 237.93103448276 mg of Calcium per 100 calories, which is 23.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.23 mg

25%

Hard Tofu, prepared with nigari has 0.22620689655172 mg of Copper per 100 calories, which is 25% 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

Iron1.9 mg

23.7%

Hard Tofu, prepared with nigari has 1.8965517241379 mg of Iron per 100 calories, which is 23.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium36.6 mg

8.7%

Hard Tofu, prepared with nigari has 36.551724137931 mg of Magnesium per 100 calories, which is 8.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.73 mg

31.5%

Hard Tofu, prepared with nigari has 0.72551724137931 mg of Manganese per 100 calories, which is 31.5% 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

Phosphorus159 mg

22.8%

Hard Tofu, prepared with nigari has 159.31034482759 mg of Phosphorus per 100 calories, which is 22.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium101 mg

2.96%

Hard Tofu, prepared with nigari has 100.68965517241 mg of Potassium per 100 calories, which is 2.96% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium11.6 μg

21%

Hard Tofu, prepared with nigari has 11.586206896552 μg of Selenium per 100 calories, which is 21% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1.38 mg

0.092%

Hard Tofu, prepared with nigari has 1.3793103448276 mg of Sodium per 100 calories, which is 0.092% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.14 mg

10.4%

Hard Tofu, prepared with nigari has 1.1448275862069 mg of Zinc per 100 calories, which is 10.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water49 g

1.33%

Hard Tofu, prepared with nigari has 49.048275862069 g of Water per 100 calories, which is 1.33% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Hard Tofu, prepared with nigari:

100 calories of Hard Tofu, prepared with nigari has some Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9.
While 100 calories of product has trace amounts of Vitamin B6, it has no Vitamin B5, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 100 calories of Hard Tofu, prepared with nigari:

100 calories of Hard Tofu, prepared with 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.
It has no Sodium.

Macronutrients in 100 calories of Hard Tofu, prepared with nigari:

100 calories of Hard Tofu, prepared with nigari is an excellent source of Omega 3 and Omega 6.
It has a good amount of Fat and Protein.
It also has some Saturated Fat.
The product has trace amounts of Carbohydrate and Fiber.

Compare Hard Tofu, prepared with nigari with:

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Food Info

Nutrients in 100 calories of Hard Tofu, prepared with nigari

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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