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

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

Weight per 300 Calories

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

492g

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

Macros Ratio

Protein Fat Carbs

43%

50%

300 kcal ▼

Macro Nutrients

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

Energy300 kcal

10.3%

Tofu, soft, 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

Fat18 g

18.7%

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 18.147540983607 g of Fat per 300 calories, which is 18.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat2.62 g

8.2%

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 2.6213114754098 g of Saturated Fat per 300 calories, which is 8.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.2 g

75.6%

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 1.2098360655738 g of Omega 3 per 300 calories, which is 75.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 69.02 g

53%

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 9.0245901639344 g of Omega 6 per 300 calories, which is 53% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Tofu, soft, 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

Carbohydrate5.8 g

4.46%

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 5.8032786885246 g of Carbohydrate per 300 calories, which is 4.46% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.44 g

4.75%

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 3.4426229508197 g of Sugars per 300 calories, which is 4.75% 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

Fiber0.98 g

2.6%

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 0.98360655737705 g of Fiber per 300 calories, which is 2.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein35.3 g

63%

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 35.262295081967 g of Protein per 300 calories, which is 63% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

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

Vitamin A0 μg

RAE, retinol activity equivalents

Tofu, soft, 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
Buy Preformed Vegan Vitamin A

Vitamin B10.23 mg

19.3%

Thiamine

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 0.23114754098361 mg of Vitamin B1 per 300 calories, which is 19.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.18 mg

14%

Riboflavin

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 0.18196721311475 mg of Vitamin B2 per 300 calories, which is 14% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B32.63 mg

16.4%

Niacin, nicotinic acid, niacinamide

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 2.6311475409836 mg of Vitamin B3 per 300 calories, which is 16.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.25 mg

Pantothenic acid

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 0.25081967213115 mg of Vitamin B5 per 300 calories, which is 5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.26 mg

19.7%

Pyridoxine

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 0.25573770491803 mg of Vitamin B6 per 300 calories, which is 19.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9216 μg

54%

Folates and Folic Acid

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 216.39344262295 μg of Vitamin B9 per 300 calories, which is 54% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Tofu, soft, 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
Buy Vegan Vitamin B12

Vitamin C0.98 mg

1.1%

Ascorbic acid

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 0.98360655737705 mg of Vitamin C per 300 calories, which is 1.1% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Tofu, soft, 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
Buy Vegan Vitamin D

Vitamin E0.049 mg

0.33%

Tocopherols and Tocotrienols

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 0.049180327868852 mg of Vitamin E per 300 calories, which is 0.33% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K9.84 μg

8.2%

Phytomenadione or phylloquinone

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 9.8360655737705 μg of Vitamin K per 300 calories, which is 8.2% 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)

Calcium546 mg

54.6%

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 545.90163934426 mg of Calcium per 300 calories, which is 54.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.77 mg

85.8%

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 0.77213114754098 mg of Copper per 300 calories, which is 85.8% 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

Iron5.46 mg

68.2%

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 5.4590163934426 mg of Iron per 300 calories, which is 68.2% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium133 mg

31.6%

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 132.7868852459 mg of Magnesium per 300 calories, which is 31.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.9 mg

83%

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 1.9131147540984 mg of Manganese per 300 calories, which is 83% 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

Phosphorus452 mg

64.6%

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 452.45901639344 mg of Phosphorus per 300 calories, which is 64.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium590 mg

17.4%

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 590.16393442623 mg of Potassium per 300 calories, which is 17.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium43.8 μg

79.6%

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 43.770491803279 μg of Selenium per 300 calories, which is 79.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium39.3 mg

2.62%

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 39.344262295082 mg of Sodium per 300 calories, which is 2.62% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.15 mg

28.6%

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 3.1475409836066 mg of Zinc per 300 calories, which is 28.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water429 g

11.6%

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 429.14754098361 g of Water per 300 calories, which is 11.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

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

300 calories of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) is an excellent source of Vitamin B9.
It has a good amount of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin K.
It also has some Vitamin B5.
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, soft, prepared with calcium sulfate and magnesium chloride (nigari):

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

300 calories of Tofu, soft, 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 and Saturated Fat.
It also has some Carbohydrate, Sugars and Fiber.

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

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

Food Info

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

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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