Nutrients in 500 calories of Hard Tofu, prepared with nigari

Tofu, hard, prepared with nigari.

Weight per 500 Calories

Hard Tofu, prepared with nigari

345g

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

Macros Ratio

Protein Fat Carbs

32%

57%

11%

500 kcal ▼

Macro Nutrients

Hard Tofu, prepared with nigari

Energy500 kcal

17.2%

Hard Tofu, prepared with nigari has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat34.4 g

35.5%

Hard Tofu, prepared with nigari has 34.448275862069 g of Fat per 500 calories, which is 35.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat5 g

15.6%

Hard Tofu, prepared with nigari has 4.9827586206897 g of Saturated Fat per 500 calories, which is 15.6% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 32.3 g

144%

Hard Tofu, prepared with nigari has 2.3 g of Omega 3 per 500 calories, which is 144% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 617 g

101%

Hard Tofu, prepared with nigari has 17.141379310345 g of Omega 6 per 500 calories, which is 101% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate15 g

11.6%

Hard Tofu, prepared with nigari has 15.137931034483 g of Carbohydrate per 500 calories, which is 11.6% 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

Fiber2.07 g

5.44%

Hard Tofu, prepared with nigari has 2.0689655172414 g of Fiber per 500 calories, which is 5.44% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein43.7 g

78%

Hard Tofu, prepared with nigari has 43.724137931034 g of Protein per 500 calories, which is 78% 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 B10.14 mg

12%

Thiamine

Hard Tofu, prepared with nigari has 0.1448275862069 mg of Vitamin B1 per 500 calories, which is 12% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.27 mg

20.4%

Riboflavin

Hard Tofu, prepared with nigari has 0.26551724137931 mg of Vitamin B2 per 500 calories, which is 20.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.2 mg

13.8%

Niacin, nicotinic acid, niacinamide

Hard Tofu, prepared with nigari has 2.2034482758621 mg of Vitamin B3 per 500 calories, which is 13.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.13 mg

2.55%

Pantothenic acid

Hard Tofu, prepared with nigari has 0.12758620689655 mg of Vitamin B5 per 500 calories, which is 2.55% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.13 mg

10.3%

Pyridoxine

Hard Tofu, prepared with nigari has 0.13448275862069 mg of Vitamin B6 per 500 calories, which is 10.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B976 μg

19%

Folates and Folic Acid

Hard Tofu, prepared with nigari has 75.862068965517 μg of Vitamin B9 per 500 calories, which is 19% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C1.03 mg

1.15%

Ascorbic acid

Hard Tofu, prepared with nigari has 1.0344827586207 mg of Vitamin C per 500 calories, which is 1.15% 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 500 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

Calcium1190 mg

119%

Hard Tofu, prepared with nigari has 1189.6551724138 mg of Calcium per 500 calories, which is 119% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.13 mg

126%

Hard Tofu, prepared with nigari has 1.1310344827586 mg of Copper per 500 calories, which is 126% 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

Iron9.5 mg

119%

Hard Tofu, prepared with nigari has 9.4827586206897 mg of Iron per 500 calories, which is 119% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium183 mg

43.5%

Hard Tofu, prepared with nigari has 182.75862068966 mg of Magnesium per 500 calories, which is 43.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.63 mg

158%

Hard Tofu, prepared with nigari has 3.6275862068966 mg of Manganese per 500 calories, which is 158% 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

Phosphorus797 mg

114%

Hard Tofu, prepared with nigari has 796.55172413793 mg of Phosphorus per 500 calories, which is 114% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium503 mg

15%

Hard Tofu, prepared with nigari has 503.44827586207 mg of Potassium per 500 calories, which is 15% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium58 μg

105%

Hard Tofu, prepared with nigari has 57.931034482759 μg of Selenium per 500 calories, which is 105% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium6.9 mg

0.46%

Hard Tofu, prepared with nigari has 6.8965517241379 mg of Sodium per 500 calories, which is 0.46% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5.72 mg

52%

Hard Tofu, prepared with nigari has 5.7241379310345 mg of Zinc per 500 calories, which is 52% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water245 g

6.63%

Hard Tofu, prepared with nigari has 245.24137931034 g of Water per 500 calories, which is 6.63% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Hard Tofu, prepared with nigari:

500 calories of Hard Tofu, prepared with nigari is an excellent source of Vitamin B2.
It has a good amount of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9.
It also has some Vitamin B5.
While 500 calories of product has trace amounts of Vitamin C, it has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Hard Tofu, prepared with nigari:

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

Macronutrients in 500 calories of Hard Tofu, prepared with nigari:

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

Compare Hard Tofu, prepared with nigari with:

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Food Info

Nutrients in 500 calories of Hard Tofu, prepared with nigari

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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