Nutrients in 300 calories of Tofu Yogurt

Tofu yogurt.

cooked

Weight per 300 Calories

Tofu Yogurt

319g

Tofu yogurt has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

15%

17%

68%

300 kcal ▼

Macro Nutrients

Tofu Yogurt

Energy300 kcal

10.3%

Tofu yogurt 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

Fat5.74 g

5.92%

Tofu yogurt has 5.7446808510638 g of Fat per 300 calories, which is 5.92% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.83 g

2.6%

Tofu yogurt has 0.82659574468085 g of Saturated Fat per 300 calories, which is 2.6% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.37 g

23%

Tofu yogurt has 0.37021276595745 g of Omega 3 per 300 calories, which is 23% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.88 g

17%

Tofu yogurt has 2.8755319148936 g of Omega 6 per 300 calories, which is 17% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Tofu yogurt 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

Carbohydrate51 g

39%

Tofu yogurt has 50.936170212766 g of Carbohydrate per 300 calories, which is 39% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.96 g

5.46%

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

Tofu yogurt has 3.9574468085106 g of Sugars per 300 calories, which is 5.46% 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

Fiber0.64 g

1.68%

Tofu yogurt has 0.63829787234043 g of Fiber per 300 calories, which is 1.68% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein11 g

20%

Tofu yogurt has 11.170212765957 g of Protein per 300 calories, which is 20% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Tofu Yogurt

Vitamin A6.4 μg

0.71%

RAE, retinol activity equivalents

Tofu yogurt has 6.3829787234043 μg of Vitamin A per 300 calories, which is 0.71% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.19 mg

16%

Thiamine

Tofu yogurt has 0.19148936170213 mg of Vitamin B1 per 300 calories, which is 16% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.064 mg

4.9%

Riboflavin

Tofu yogurt has 0.063829787234043 mg of Vitamin B2 per 300 calories, which is 4.9% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.77 mg

4.8%

Niacin, nicotinic acid, niacinamide

Tofu yogurt has 0.76595744680851 mg of Vitamin B3 per 300 calories, which is 4.8% 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 B60.064 mg

4.9%

Pyridoxine

Tofu yogurt has 0.063829787234043 mg of Vitamin B6 per 300 calories, which is 4.9% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B919 μg

4.8%

Folates and Folic Acid

Tofu yogurt has 19.148936170213 μg of Vitamin B9 per 300 calories, which is 4.8% 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 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 C7.98 mg

8.87%

Ascorbic acid

Tofu yogurt has 7.9787234042553 mg of Vitamin C per 300 calories, which is 8.87% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.99 mg

6.6%

Tocopherols and Tocotrienols

Tofu yogurt has 0.98936170212766 mg of Vitamin E per 300 calories, which is 6.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K11 μg

9.3%

Phytomenadione or phylloquinone

Tofu yogurt has 11.170212765957 μg of Vitamin K per 300 calories, which is 9.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Tofu Yogurt

Calcium377 mg

37.7%

Tofu yogurt has 376.59574468085 mg of Calcium per 300 calories, which is 37.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.24 mg

26.6%

Tofu yogurt has 0.23936170212766 mg of Copper per 300 calories, which is 26.6% 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

Iron3.4 mg

42.3%

Tofu yogurt has 3.3829787234043 mg of Iron per 300 calories, which is 42.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium128 mg

30.4%

Tofu yogurt has 127.65957446809 mg of Magnesium per 300 calories, which is 30.4% 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

Phosphorus121 mg

17.3%

Tofu yogurt has 121.27659574468 mg of Phosphorus per 300 calories, which is 17.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium150 mg

4.4%

Tofu yogurt has 150 mg of Potassium per 300 calories, which is 4.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium41.5 μg

75.4%

Tofu yogurt has 41.489361702128 μg of Selenium per 300 calories, which is 75.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium112 mg

7.45%

Tofu yogurt has 111.70212765957 mg of Sodium per 300 calories, which is 7.45% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.99 mg

Tofu yogurt has 0.98936170212766 mg of Zinc per 300 calories, which is 9% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water247 g

6.7%

Tofu yogurt has 247.34042553191 g of Water per 300 calories, which is 6.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Tofu yogurt:

300 calories of Tofu Yogurt has a good amount of Vitamin B1, Vitamin C and Vitamin K.
It has some Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E.
While 300 calories of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Tofu yogurt:

300 calories of Tofu Yogurt is an excellent source of Calcium, Copper, Iron, Magnesium and Selenium.
It has a good amount of Phosphorus, Sodium and Zinc.
It also has some Potassium.

Macronutrients in 300 calories of Tofu yogurt:

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

Compare Tofu yogurt with:

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

Food Info

Nutrients in 300 calories of Tofu Yogurt

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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