Nutrients in 300 calories of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

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

Weight per 300 Calories

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

385g

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

42%

44%

14%

300 kcal ▼

Macro Nutrients

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

Energy300 kcal

10.3%

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

Fat16 g

16.5%

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 16.038461538462 g of Fat per 300 calories, which is 16.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat3.05 g

9.53%

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 3.05 g of Saturated Fat per 300 calories, which is 9.53% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.64 g

40%

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 0.64230769230769 g of Omega 3 per 300 calories, which is 40% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 65.65 g

33.2%

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 5.65 g of Omega 6 per 300 calories, which is 33.2% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

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

Carbohydrate11 g

8.43%

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 10.961538461538 g of Carbohydrate per 300 calories, which is 8.43% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.3 g

3.2%

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 2.3076923076923 g of Sugars per 300 calories, which is 3.2% 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

Fiber3.46 g

9.1%

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 3.4615384615385 g of Fiber per 300 calories, which is 9.1% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein34.8 g

62%

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 34.769230769231 g of Protein per 300 calories, which is 62% 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

RAE, retinol activity equivalents

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.23 mg

19.2%

Thiamine

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 0.23076923076923 mg of Vitamin B1 per 300 calories, which is 19.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.24 mg

18.6%

Riboflavin

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 0.24230769230769 mg of Vitamin B2 per 300 calories, which is 18.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.39 mg

2.43%

Niacin, nicotinic acid, niacinamide

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 0.38846153846154 mg of Vitamin B3 per 300 calories, which is 2.43% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.42 mg

8.46%

Pantothenic acid

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 0.42307692307692 mg of Vitamin B5 per 300 calories, which is 8.46% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.27 mg

21%

Pyridoxine

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 0.27307692307692 mg of Vitamin B6 per 300 calories, which is 21% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B973 μg

18.3%

Folates and Folic Acid

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 73.076923076923 μg of Vitamin B9 per 300 calories, which is 18.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) 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 C0.77 mg

0.85%

Ascorbic acid

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 0.76923076923077 mg of Vitamin C per 300 calories, which is 0.85% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) 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 E0.038 mg

0.26%

Tocopherols and Tocotrienols

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 0.038461538461538 mg of Vitamin E per 300 calories, which is 0.26% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K9.23 μg

7.7%

Phytomenadione or phylloquinone

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 9.2307692307692 μg of Vitamin K per 300 calories, which is 7.7% 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)

Calcium773 mg

77.3%

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 773.07692307692 mg of Calcium per 300 calories, which is 77.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.82 mg

91%

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 0.81923076923077 mg of Copper per 300 calories, which is 91% 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

Iron6.2 mg

77.4%

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 6.1923076923077 mg of Iron per 300 calories, which is 77.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium142 mg

34%

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 142.30769230769 mg of Magnesium per 300 calories, which is 34% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.4 mg

105%

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 2.4038461538462 mg of Manganese per 300 calories, which is 105% 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

Phosphorus465 mg

66.5%

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 465.38461538462 mg of Phosphorus per 300 calories, which is 66.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium569 mg

16.7%

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 569.23076923077 mg of Potassium per 300 calories, which is 16.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium38 μg

69.2%

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 38.076923076923 μg of Selenium per 300 calories, which is 69.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium46 mg

3.08%

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 46.153846153846 mg of Sodium per 300 calories, which is 3.08% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.2 mg

29%

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 3.1923076923077 mg of Zinc per 300 calories, which is 29% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water319 g

8.62%

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 318.96153846154 g of Water per 300 calories, which is 8.62% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

300 calories of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is an excellent source of Vitamin B6.
It has a good amount of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin K.
It also has some Vitamin B3.
While 300 calories of product has trace amounts of Vitamin C, it has no Vitamin A, Vitamin B12, Vitamin D and Vitamin E.

Minerals in 300 calories of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

300 calories of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has outstanding amounts of Copper and Manganese.
It is an excellent source of Calcium, Iron, Magnesium, Phosphorus, Selenium and Zinc.
It also has a good amount of Potassium.
This legume has some Sodium.

Macronutrients in 300 calories of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

300 calories of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is an excellent source of Omega 3, Omega 6 and Protein.
It has a good amount of Fat, Saturated Fat, Carbohydrate and Fiber.
It also has some Sugars.

Compare Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) with:

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Food Info

Nutrients in 300 calories of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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