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Nutrients in 14 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).

Macros Ratio

Protein Fat Carbs
43%
50%
7%
14 oz ▼

Macro Nutrients

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
Energy242 kcal
8.35%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 242.10473 kcal of Energy per 14 ounces, which is 8.35% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat14.6 g
15%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 14.6453517 g of Fat per 14 ounces, which is 15% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat2.1 g
6.6%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 2.11543969 g of Saturated Fat per 14 ounces, which is 6.6% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.98 g
61%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 0.97635678 g of Omega 3 per 14 ounces, which is 61% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 67.3 g
43%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 7.28298655 g of Omega 6 per 14 ounces, which is 43% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Tofu, soft, 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
Carbohydrate4.7 g
3.6%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 4.6833374 g of Carbohydrate per 14 ounces, which is 3.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars2.78 g
3.83%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 2.778251 g of Sugars per 14 ounces, which is 3.83% 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
Fiber0.79 g
2.1%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 0.793786 g of Fiber per 14 ounces, which is 2.1% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein28.5 g
51%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 28.4572281 g of Protein per 14 ounces, which is 51% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Tofu, soft, 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 B10.19 mg
15.5%
Thiamine
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 0.18653971 mg of Vitamin B1 per 14 ounces, which is 15.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.15 mg
11.3%
Riboflavin
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 0.14685041 mg of Vitamin B2 per 14 ounces, which is 11.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.12 mg
13.3%
Niacin, nicotinic acid, niacinamide
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 2.12337755 mg of Vitamin B3 per 14 ounces, which is 13.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.2 mg
4.05%
Pantothenic acid
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 0.20241543 mg of Vitamin B5 per 14 ounces, which is 4.05% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.21 mg
16%
Pyridoxine
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 0.20638436 mg of Vitamin B6 per 14 ounces, which is 16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9175 μg
43.7%
Folates and Folic Acid
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 174.63292 μg of Vitamin B9 per 14 ounces, which is 43.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Tofu, soft, 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, soft, 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, soft, 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, soft, 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 K7.94 μg
6.6%
Phytomenadione or phylloquinone
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 7.93786 μg of Vitamin K per 14 ounces, which is 6.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
Calcium441 mg
44%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 440.55123 mg of Calcium per 14 ounces, which is 44% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.62 mg
69.2%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 0.62312201 mg of Copper per 14 ounces, which is 69.2% 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
Iron4.4 mg
55%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 4.4055123 mg of Iron per 14 ounces, which is 55% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium107 mg
25.5%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 107.16111 mg of Magnesium per 14 ounces, which is 25.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.54 mg
67%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 1.54391377 mg of Manganese per 14 ounces, which is 67% 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
Phosphorus365 mg
52%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 365.14156 mg of Phosphorus per 14 ounces, which is 52% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium476 mg
14%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 476.2716 mg of Potassium per 14 ounces, which is 14% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium35.3 μg
64.2%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 35.323477 μg of Selenium per 14 ounces, which is 64.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium31.8 mg
2.1%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 31.75144 mg of Sodium per 14 ounces, which is 2.1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.54 mg
23%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 2.5401152 mg of Zinc per 14 ounces, which is 23% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water346 g
9.36%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 346.3288318 g of Water per 14 ounces, which is 9.36% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):
Minerals in 14 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):
Macronutrients in 14 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):



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