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Nutrients in 14 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%
14 oz ▼

Macro Nutrients

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Energy310 kcal
10.7%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 309.57654 kcal of Energy per 14 ounces, which is 10.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat16.6 g
17%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 16.5504381 g of Fat per 14 ounces, which is 17% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat3.15 g
9.84%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 3.14736149 g of Saturated Fat per 14 ounces, which is 9.84% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.66 g
41.4%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 0.66281131 g of Omega 3 per 14 ounces, which is 41.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 65.83 g
34.3%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 5.83035817 g of Omega 6 per 14 ounces, which is 34.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate11.3 g
8.7%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 11.3114505 g of Carbohydrate per 14 ounces, which is 8.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars2.4 g
3.3%
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 2.381358 g of Sugars per 14 ounces, which is 3.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
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
Fiber3.57 g
9.4%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 3.572037 g of Fiber per 14 ounces, which is 9.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein36 g
64%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 35.8791272 g of Protein per 14 ounces, which is 64% 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
0%
RAE, retinol activity equivalents
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.24 mg
20%
Thiamine
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 0.2381358 mg of Vitamin B1 per 14 ounces, which is 20% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.25 mg
19.2%
Riboflavin
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 0.25004259 mg of Vitamin B2 per 14 ounces, which is 19.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.4 mg
2.5%
Niacin, nicotinic acid, niacinamide
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 0.40086193 mg of Vitamin B3 per 14 ounces, which is 2.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.44 mg
8.73%
Pantothenic acid
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 0.4365823 mg of Vitamin B5 per 14 ounces, which is 8.73% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.28 mg
21.7%
Pyridoxine
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 0.28179403 mg of Vitamin B6 per 14 ounces, which is 21.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B975.4 μg
19%
Folates and Folic Acid
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 75.40967 μg of Vitamin B9 per 14 ounces, which is 19% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0.79 mg
0.88%
Ascorbic acid
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 0.793786 mg of Vitamin C per 14 ounces, which is 0.88% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.04 mg
0.26%
Tocopherols and Tocotrienols
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 0.0396893 mg of Vitamin E per 14 ounces, which is 0.26% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K9.53 μg
7.94%
Phytomenadione or phylloquinone
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 9.525432 μg of Vitamin K per 14 ounces, which is 7.94% 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)
Calcium798 mg
79.8%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 797.75493 mg of Calcium per 14 ounces, which is 79.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.85 mg
94%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 0.84538209 mg of Copper per 14 ounces, which is 94% 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
Iron6.4 mg
80%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 6.3899773 mg of Iron per 14 ounces, which is 80% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium147 mg
35%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 146.85041 mg of Magnesium per 14 ounces, which is 35% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.5 mg
108%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 2.48058125 mg of Manganese per 14 ounces, which is 108% 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
Phosphorus480 mg
68.6%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 480.24053 mg of Phosphorus per 14 ounces, which is 68.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium587 mg
17.3%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 587.40164 mg of Potassium per 14 ounces, which is 17.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium39.3 μg
71.4%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 39.292407 μg of Selenium per 14 ounces, which is 71.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium47.6 mg
3.18%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 47.62716 mg of Sodium per 14 ounces, which is 3.18% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc3.3 mg
30%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 3.2942119 mg of Zinc per 14 ounces, which is 30% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water329 g
8.9%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 329.1433649 g of Water per 14 ounces, which is 8.9% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):
Minerals in 14 ounces of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):
Macronutrients in 14 ounces of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):



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