Nutrients in 300 calories of Koyadofu

Dried-frozen Tofu.

Weight per 300 Calories

Koyadofu

63g

Dried-frozen Tofu has very high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

40%

52%

300 kcal ▼

Macro Nutrients

Koyadofu

Energy300 kcal

10.3%

Dried-frozen Tofu 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

19.7%

Dried-frozen Tofu has 19.081761006289 g of Fat per 300 calories, which is 19.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat2.76 g

8.62%

Dried-frozen Tofu has 2.759748427673 g of Saturated Fat per 300 calories, which is 8.62% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.27 g

79.6%

Dried-frozen Tofu has 1.2729559748428 g of Omega 3 per 300 calories, which is 79.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 69.5 g

56%

Dried-frozen Tofu has 9.4993710691824 g of Omega 6 per 300 calories, which is 56% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Dried-frozen Tofu 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

Carbohydrate6.3 g

4.85%

Dried-frozen Tofu has 6.3081761006289 g of Carbohydrate per 300 calories, which is 4.85% 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

Fiber4.53 g

12%

Dried-frozen Tofu has 4.5283018867925 g of Fiber per 300 calories, which is 12% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein33 g

59%

Dried-frozen Tofu has 33 g of Protein per 300 calories, which is 59% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Koyadofu

Vitamin A16.4 μg

1.8%

RAE, retinol activity equivalents

Dried-frozen Tofu has 16.352201257862 μg of Vitamin A per 300 calories, which is 1.8% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.31 mg

26%

Thiamine

Dried-frozen Tofu has 0.31069182389937 mg of Vitamin B1 per 300 calories, which is 26% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.2 mg

15.3%

Riboflavin

Dried-frozen Tofu has 0.19937106918239 mg of Vitamin B2 per 300 calories, which is 15.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.75 mg

4.67%

Niacin, nicotinic acid, niacinamide

Dried-frozen Tofu has 0.74779874213836 mg of Vitamin B3 per 300 calories, which is 4.67% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.26 mg

5.22%

Pantothenic acid

Dried-frozen Tofu has 0.26100628930818 mg of Vitamin B5 per 300 calories, which is 5.22% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.18 mg

14%

Pyridoxine

Dried-frozen Tofu has 0.17987421383648 mg of Vitamin B6 per 300 calories, which is 14% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B958 μg

14.5%

Folates and Folic Acid

Dried-frozen Tofu has 57.861635220126 μg of Vitamin B9 per 300 calories, which is 14.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Dried-frozen Tofu 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 C0.44 mg

0.49%

Ascorbic acid

Dried-frozen Tofu has 0.44025157232704 mg of Vitamin C per 300 calories, which is 0.49% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Dried-frozen Tofu 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 E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Koyadofu

Calcium229 mg

23%

Dried-frozen Tofu has 228.93081761006 mg of Calcium per 300 calories, which is 23% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.74 mg

82.4%

Dried-frozen Tofu has 0.74150943396226 mg of Copper per 300 calories, which is 82.4% 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

Iron6.1 mg

76.5%

Dried-frozen Tofu has 6.1194968553459 mg of Iron per 300 calories, which is 76.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium37 mg

8.83%

Dried-frozen Tofu has 37.106918238994 mg of Magnesium per 300 calories, which is 8.83% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.32 mg

101%

Dried-frozen Tofu has 2.3201257861635 mg of Manganese per 300 calories, which is 101% 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

Phosphorus304 mg

43.4%

Dried-frozen Tofu has 303.77358490566 mg of Phosphorus per 300 calories, which is 43.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium12.6 mg

0.37%

Dried-frozen Tofu has 12.578616352201 mg of Potassium per 300 calories, which is 0.37% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium34 μg

62%

Dried-frozen Tofu has 34.150943396226 μg of Selenium per 300 calories, which is 62% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3.77 mg

0.25%

Dried-frozen Tofu has 3.7735849056604 mg of Sodium per 300 calories, which is 0.25% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.1 mg

28%

Dried-frozen Tofu has 3.0817610062893 mg of Zinc per 300 calories, which is 28% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water3.64 g

0.098%

Dried-frozen Tofu has 3.6352201257862 g of Water per 300 calories, which is 0.098% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Dried-frozen Tofu:

300 calories of Koyadofu is an excellent source of Vitamin B1.
It has a good amount of Vitamin B2, Vitamin B6 and Vitamin B9.
It also has some Vitamin B3 and Vitamin B5.
While 300 calories of product has trace amounts of Vitamin A, it has no Vitamin B12, Vitamin C and Vitamin D.

Minerals in 300 calories of Dried-frozen Tofu:

300 calories of Koyadofu has outstanding amounts of Copper and Manganese.
It is an excellent source of Calcium, Iron, Phosphorus, Selenium and Zinc.
It also has a good amount of Magnesium.
It has no Potassium and Sodium.

Macronutrients in 300 calories of Dried-frozen Tofu:

300 calories of Koyadofu 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.

Compare Dried-frozen Tofu with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Koyadofu

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Dried-frozen Tofu with: