Nutrients in 14 ounces of Tofu Yogurt

Tofu yogurt.

cooked

Macros Ratio

Protein Fat Carbs

15%

17%

68%

14 oz ▼

Macro Nutrients

Tofu Yogurt

Energy373 kcal

13%

Tofu yogurt has 373.07942 kcal of Energy per 14 ounces, which is 13% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat7.14 g

7.37%

Tofu yogurt has 7.144074 g of Fat per 14 ounces, which is 7.37% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.03 g

3.2%

Tofu yogurt has 1.02795287 g of Saturated Fat per 14 ounces, which is 3.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.46 g

28.8%

Tofu yogurt has 0.46039588 g of Omega 3 per 14 ounces, which is 28.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 63.58 g

21%

Tofu yogurt has 3.57600593 g of Omega 6 per 14 ounces, which is 21% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Tofu yogurt 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

Carbohydrate63.3 g

48.7%

Tofu yogurt has 63.3441228 g of Carbohydrate per 14 ounces, which is 48.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars4.92 g

6.8%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Tofu yogurt has 4.9214732 g of Sugars per 14 ounces, which is 6.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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

Fiber0.79 g

2.1%

Tofu yogurt 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

Protein14 g

25%

Tofu yogurt has 13.891255 g of Protein per 14 ounces, which is 25% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Tofu Yogurt

Vitamin A7.94 μg

0.88%

RAE, retinol activity equivalents

Tofu yogurt has 7.93786 μg of Vitamin A per 14 ounces, which is 0.88% 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 yogurt 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 B20.079 mg

6.1%

Riboflavin

Tofu yogurt has 0.0793786 mg of Vitamin B2 per 14 ounces, which is 6.1% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.95 mg

5.95%

Niacin, nicotinic acid, niacinamide

Tofu yogurt has 0.9525432 mg of Vitamin B3 per 14 ounces, which is 5.95% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B5

Pantothenic acid

No information available

Vitamin B60.079 mg

6.1%

Pyridoxine

Tofu yogurt has 0.0793786 mg of Vitamin B6 per 14 ounces, which is 6.1% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B924 μg

5.95%

Folates and Folic Acid

Tofu yogurt has 23.81358 μg of Vitamin B9 per 14 ounces, which is 5.95% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Tofu yogurt 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 C9.92 mg

11%

Ascorbic acid

Tofu yogurt has 9.922325 mg of Vitamin C per 14 ounces, which is 11% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Tofu yogurt 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 E1.23 mg

8.2%

Tocopherols and Tocotrienols

Tofu yogurt has 1.2303683 mg of Vitamin E per 14 ounces, which is 8.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K14 μg

11.6%

Phytomenadione or phylloquinone

Tofu yogurt has 13.891255 μg of Vitamin K per 14 ounces, which is 11.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Tofu Yogurt

Calcium468 mg

47%

Tofu yogurt has 468.33374 mg of Calcium per 14 ounces, which is 47% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.3 mg

33%

Tofu yogurt has 0.29766975 mg of Copper per 14 ounces, which is 33% 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

Iron4.2 mg

52.6%

Tofu yogurt has 4.2070658 mg of Iron per 14 ounces, which is 52.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium159 mg

37.8%

Tofu yogurt has 158.7572 mg of Magnesium per 14 ounces, which is 37.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese

No information available

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus151 mg

21.5%

Tofu yogurt has 150.81934 mg of Phosphorus per 14 ounces, which is 21.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium187 mg

5.5%

Tofu yogurt has 186.53971 mg of Potassium per 14 ounces, which is 5.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium51.6 μg

94%

Tofu yogurt has 51.59609 μg of Selenium per 14 ounces, which is 94% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium139 mg

9.26%

Tofu yogurt has 138.91255 mg of Sodium per 14 ounces, which is 9.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.23 mg

11%

Tofu yogurt has 1.2303683 mg of Zinc per 14 ounces, which is 11% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water308 g

8.3%

Tofu yogurt has 307.592075 g of Water per 14 ounces, which is 8.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Tofu yogurt:

14 ounces of Tofu Yogurt has a good amount of Vitamin B1, Vitamin C, Vitamin E and Vitamin K.
It has some Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9.
While 14 ounces of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Tofu yogurt:

14 ounces of Tofu Yogurt has outstanding amounts of Selenium.
It is an excellent source of Calcium, Copper, Iron, Magnesium and Phosphorus.
It also has a good amount of Sodium and Zinc.
This legume has some Potassium.

Macronutrients in 14 ounces of Tofu yogurt:

14 ounces of Tofu Yogurt is an excellent source of Omega 3, Omega 6, Carbohydrate and Protein.
It has a good amount of Fat.
It also has some Saturated Fat and Sugars.
The product has trace amounts of Fiber.

Compare Tofu yogurt with:

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Food Info

Nutrients in 14 ounces of Tofu Yogurt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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