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Nutrients in 100 grams of Hard Tofu, prepared with nigari

Tofu, hard, prepared with nigari.

Macros Ratio

Protein Fat Carbs
32%
57%
11%
100 g ▼

Macro Nutrients

Hard Tofu, prepared with nigari
Energy145 kcal
5%
Hard Tofu, prepared with nigari has 145 kcal of Energy per 100 grams, which is 5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat10 g
10.3%
Hard Tofu, prepared with nigari has 9.99 g of Fat per 100 grams, which is 10.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1.45 g
4.5%
Hard Tofu, prepared with nigari has 1.445 g of Saturated Fat per 100 grams, which is 4.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.67 g
41.7%
Hard Tofu, prepared with nigari has 0.667 g of Omega 3 per 100 grams, which is 41.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 64.97 g
29.2%
Hard Tofu, prepared with nigari has 4.971 g of Omega 6 per 100 grams, which is 29.2% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Hard Tofu, prepared with nigari has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate4.4 g
3.38%
Hard Tofu, prepared with nigari has 4.39 g of Carbohydrate per 100 grams, which is 3.38% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber0.6 g
1.58%
Hard Tofu, prepared with nigari has 0.6 g of Fiber per 100 grams, which is 1.58% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein12.7 g
22.6%
Hard Tofu, prepared with nigari has 12.68 g of Protein per 100 grams, which is 22.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years

Vitamins

Hard Tofu, prepared with nigari
Vitamin A
NA
RAE, retinol activity equivalents
No information available
Vitamin B10.042 mg
3.5%
Thiamine
Hard Tofu, prepared with nigari has 0.042 mg of Vitamin B1 per 100 grams, which is 3.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.077 mg
5.92%
Riboflavin
Hard Tofu, prepared with nigari has 0.077 mg of Vitamin B2 per 100 grams, which is 5.92% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B30.64 mg
4%
Niacin, nicotinic acid, niacinamide
Hard Tofu, prepared with nigari has 0.639 mg of Vitamin B3 per 100 grams, which is 4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B50.037 mg
0.74%
Pantothenic acid
Hard Tofu, prepared with nigari has 0.037 mg of Vitamin B5 per 100 grams, which is 0.74% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Vitamin B60.039 mg
3%
Pyridoxine
Hard Tofu, prepared with nigari has 0.039 mg of Vitamin B6 per 100 grams, which is 3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B922 μg
5.5%
Folates and Folic Acid
Hard Tofu, prepared with nigari has 22 μg of Vitamin B9 per 100 grams, which is 5.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Hard Tofu, prepared with nigari has 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Vitamin C0.3 mg
0.33%
Ascorbic acid
Hard Tofu, prepared with nigari has 0.3 mg of Vitamin C per 100 grams, which is 0.33% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Hard Tofu, prepared with nigari has 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Hard Tofu, prepared with nigari
Calcium345 mg
34.5%
Hard Tofu, prepared with nigari has 345 mg of Calcium per 100 grams, which is 34.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.33 mg
36.4%
Hard Tofu, prepared with nigari has 0.328 mg of Copper per 100 grams, which is 36.4% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron2.75 mg
34.4%
Hard Tofu, prepared with nigari has 2.75 mg of Iron per 100 grams, which is 34.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium53 mg
12.6%
Hard Tofu, prepared with nigari has 53 mg of Magnesium per 100 grams, which is 12.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.05 mg
45.7%
Hard Tofu, prepared with nigari has 1.052 mg of Manganese per 100 grams, which is 45.7% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus231 mg
33%
Hard Tofu, prepared with nigari has 231 mg of Phosphorus per 100 grams, which is 33% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium146 mg
4.3%
Hard Tofu, prepared with nigari has 146 mg of Potassium per 100 grams, which is 4.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium17 μg
30.5%
Hard Tofu, prepared with nigari has 16.8 μg of Selenium per 100 grams, which is 30.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium2 mg
0.13%
Hard Tofu, prepared with nigari has 2 mg of Sodium per 100 grams, which is 0.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.66 mg
15%
Hard Tofu, prepared with nigari has 1.66 mg of Zinc per 100 grams, which is 15% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water71 g
1.92%
Hard Tofu, prepared with nigari has 71.12 g of Water per 100 grams, which is 1.92% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 grams of Hard Tofu, prepared with nigari:
100 grams of Hard Tofu, prepared with nigari has some Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9. While 100 grams of product has trace amounts of Vitamin B5, it has no Vitamin B12, Vitamin C and Vitamin D.
Minerals in 100 grams of Hard Tofu, prepared with nigari:
100 grams 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 grams of Hard Tofu, prepared with nigari:
100 grams of Hard Tofu, prepared with nigari is an excellent source of Omega 3, Omega 6 and Protein. It has a good amount of Fat. It also has some Saturated Fat and Carbohydrate. The product has trace amounts of Fiber.



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