Nutrients in 14 ounces of Hard Tofu, prepared with nigari

Tofu, hard, prepared with nigari.

Macros Ratio

Protein Fat Carbs

32%

57%

11%

14 oz ▼

Macro Nutrients

Hard Tofu, prepared with nigari

Energy575 kcal

20%

Hard Tofu, prepared with nigari has 575.49485 kcal of Energy per 14 ounces, which is 20% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat39.6 g

41%

Hard Tofu, prepared with nigari has 39.6496107 g of Fat per 14 ounces, which is 41% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat5.74 g

18%

Hard Tofu, prepared with nigari has 5.73510385 g of Saturated Fat per 14 ounces, which is 18% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 32.65 g

165%

Hard Tofu, prepared with nigari has 2.64727631 g of Omega 3 per 14 ounces, which is 165% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 619.7 g

116%

Hard Tofu, prepared with nigari has 19.72955103 g of Omega 6 per 14 ounces, which is 116% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate17.4 g

13.4%

Hard Tofu, prepared with nigari has 17.4236027 g of Carbohydrate per 14 ounces, which is 13.4% 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

Fiber2.4 g

6.27%

Hard Tofu, prepared with nigari has 2.381358 g of Fiber per 14 ounces, which is 6.27% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein50.3 g

90%

Hard Tofu, prepared with nigari has 50.3260324 g of Protein per 14 ounces, which is 90% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Hard Tofu, prepared with nigari

Vitamin A

RAE, retinol activity equivalents

No information available

Vitamin B10.17 mg

14%

Thiamine

Hard Tofu, prepared with nigari has 0.16669506 mg of Vitamin B1 per 14 ounces, which is 14% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.31 mg

23.5%

Riboflavin

Hard Tofu, prepared with nigari has 0.30560761 mg of Vitamin B2 per 14 ounces, which is 23.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B32.54 mg

16%

Niacin, nicotinic acid, niacinamide

Hard Tofu, prepared with nigari has 2.53614627 mg of Vitamin B3 per 14 ounces, which is 16% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.15 mg

2.94%

Pantothenic acid

Hard Tofu, prepared with nigari has 0.14685041 mg of Vitamin B5 per 14 ounces, which is 2.94% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.15 mg

12%

Pyridoxine

Hard Tofu, prepared with nigari has 0.15478827 mg of Vitamin B6 per 14 ounces, which is 12% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B987.3 μg

22%

Folates and Folic Acid

Hard Tofu, prepared with nigari has 87.31646 μg of Vitamin B9 per 14 ounces, which is 22% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C1.2 mg

1.32%

Ascorbic acid

Hard Tofu, prepared with nigari has 1.190679 mg of Vitamin C per 14 ounces, which is 1.32% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Hard Tofu, prepared with nigari

Calcium1369 mg

137%

Hard Tofu, prepared with nigari has 1369.28085 mg of Calcium per 14 ounces, which is 137% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.3 mg

145%

Hard Tofu, prepared with nigari has 1.30180904 mg of Copper per 14 ounces, which is 145% 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

Iron11 mg

136%

Hard Tofu, prepared with nigari has 10.9145575 mg of Iron per 14 ounces, which is 136% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium210 mg

50%

Hard Tofu, prepared with nigari has 210.35329 mg of Magnesium per 14 ounces, which is 50% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.18 mg

182%

Hard Tofu, prepared with nigari has 4.17531436 mg of Manganese per 14 ounces, which is 182% 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

Phosphorus917 mg

131%

Hard Tofu, prepared with nigari has 916.82283 mg of Phosphorus per 14 ounces, which is 131% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium579 mg

17%

Hard Tofu, prepared with nigari has 579.46378 mg of Potassium per 14 ounces, which is 17% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium66.7 μg

121%

Hard Tofu, prepared with nigari has 66.678024 μg of Selenium per 14 ounces, which is 121% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium7.94 mg

0.53%

Hard Tofu, prepared with nigari has 7.93786 mg of Sodium per 14 ounces, which is 0.53% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc6.6 mg

60%

Hard Tofu, prepared with nigari has 6.5884238 mg of Zinc per 14 ounces, which is 60% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water282 g

7.63%

Hard Tofu, prepared with nigari has 282.2703016 g of Water per 14 ounces, which is 7.63% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Hard Tofu, prepared with nigari:

14 ounces of Hard Tofu, prepared with nigari is an excellent source of Vitamin B2 and Vitamin B9.
It has a good amount of Vitamin B1, Vitamin B3 and Vitamin B6.
It also has some Vitamin B5.
While 14 ounces of product has trace amounts of Vitamin C, it has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Hard Tofu, prepared with nigari:

14 ounces of Hard Tofu, prepared with nigari has outstanding amounts of Calcium, Copper, Iron, Manganese, Phosphorus and Selenium.
It is an excellent source of Magnesium and Zinc.
It also has a good amount of Potassium.
It has no Sodium.

Macronutrients in 14 ounces of Hard Tofu, prepared with nigari:

14 ounces of Hard Tofu, prepared with nigari has outstanding amounts of Omega 3, Omega 6 and Protein.
It is an excellent source of Fat.
It also has a good amount of Saturated Fat and Carbohydrate.
This legume has some Fiber.

Compare Hard Tofu, prepared with nigari with:

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

Food Info

Nutrients in 14 ounces of Hard Tofu, prepared with nigari

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Hard Tofu, prepared with nigari with: