Nutrients in 300 calories of Hard Tofu, prepared with nigari

Tofu, hard, prepared with nigari.

Weight per 300 Calories

Hard Tofu, prepared with nigari

207g

Hard Tofu, prepared with nigari has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

32%

57%

11%

300 kcal ▼

Macro Nutrients

Hard Tofu, prepared with nigari

Energy300 kcal

10.3%

Hard Tofu, prepared with 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

Fat20.7 g

21.3%

Hard Tofu, prepared with nigari has 20.668965517241 g of Fat per 300 calories, which is 21.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat3 g

9.34%

Hard Tofu, prepared with nigari has 2.9896551724138 g of Saturated Fat per 300 calories, which is 9.34% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.4 g

86.3%

Hard Tofu, prepared with nigari has 1.38 g of Omega 3 per 300 calories, which is 86.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 610.3 g

60.5%

Hard Tofu, prepared with nigari has 10.284827586207 g of Omega 6 per 300 calories, which is 60.5% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate9.1 g

Hard Tofu, prepared with nigari has 9.0827586206897 g of Carbohydrate per 300 calories, which is 7% 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

Fiber1.24 g

3.27%

Hard Tofu, prepared with nigari has 1.2413793103448 g of Fiber per 300 calories, which is 3.27% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein26.2 g

47%

Hard Tofu, prepared with nigari has 26.234482758621 g of Protein per 300 calories, which is 47% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Hard Tofu, prepared with nigari

Vitamin A

RAE, retinol activity equivalents

No information available

Vitamin B10.087 mg

7.24%

Thiamine

Hard Tofu, prepared with nigari has 0.086896551724138 mg of Vitamin B1 per 300 calories, which is 7.24% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.16 mg

12.3%

Riboflavin

Hard Tofu, prepared with nigari has 0.15931034482759 mg of Vitamin B2 per 300 calories, which is 12.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.32 mg

8.26%

Niacin, nicotinic acid, niacinamide

Hard Tofu, prepared with nigari has 1.3220689655172 mg of Vitamin B3 per 300 calories, which is 8.26% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.077 mg

1.53%

Pantothenic acid

Hard Tofu, prepared with nigari has 0.076551724137931 mg of Vitamin B5 per 300 calories, which is 1.53% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.081 mg

6.2%

Pyridoxine

Hard Tofu, prepared with nigari has 0.080689655172414 mg of Vitamin B6 per 300 calories, which is 6.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B945.5 μg

11.4%

Folates and Folic Acid

Hard Tofu, prepared with nigari has 45.51724137931 μg of Vitamin B9 per 300 calories, which is 11.4% 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 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 C0.62 mg

0.69%

Ascorbic acid

Hard Tofu, prepared with nigari has 0.62068965517241 mg of Vitamin C per 300 calories, which is 0.69% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Hard Tofu, prepared with nigari

Calcium714 mg

71.4%

Hard Tofu, prepared with nigari has 713.79310344828 mg of Calcium per 300 calories, which is 71.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.68 mg

75.4%

Hard Tofu, prepared with nigari has 0.67862068965517 mg of Copper per 300 calories, which is 75.4% 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

Iron5.7 mg

71%

Hard Tofu, prepared with nigari has 5.6896551724138 mg of Iron per 300 calories, which is 71% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium110 mg

26%

Hard Tofu, prepared with nigari has 109.65517241379 mg of Magnesium per 300 calories, which is 26% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.18 mg

95%

Hard Tofu, prepared with nigari has 2.1765517241379 mg of Manganese per 300 calories, which is 95% 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

Phosphorus478 mg

68.3%

Hard Tofu, prepared with nigari has 477.93103448276 mg of Phosphorus per 300 calories, which is 68.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium302 mg

8.9%

Hard Tofu, prepared with nigari has 302.06896551724 mg of Potassium per 300 calories, which is 8.9% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium34.8 μg

63%

Hard Tofu, prepared with nigari has 34.758620689655 μg of Selenium per 300 calories, which is 63% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium4.14 mg

0.28%

Hard Tofu, prepared with nigari has 4.1379310344828 mg of Sodium per 300 calories, which is 0.28% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.43 mg

31.2%

Hard Tofu, prepared with nigari has 3.4344827586207 mg of Zinc per 300 calories, which is 31.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water147 g

3.98%

Hard Tofu, prepared with nigari has 147.14482758621 g of Water per 300 calories, which is 3.98% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Hard Tofu, prepared with nigari:

300 calories of Hard Tofu, prepared with nigari has a good amount of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9.
It has some Vitamin B6.
While 300 calories of product has trace amounts of Vitamin B5, it has no Vitamin B12, Vitamin C and Vitamin D.

Minerals in 300 calories of Hard Tofu, prepared with nigari:

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

Macronutrients in 300 calories of Hard Tofu, prepared with nigari:

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

Compare Hard Tofu, prepared with nigari with:

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Food Info

Nutrients in 300 calories of Hard Tofu, prepared with nigari

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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