Nutrients in 500 calories of Tofu Yogurt

Tofu yogurt.

cooked

Weight per 500 Calories

Tofu Yogurt

532g

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

Macros Ratio

Protein Fat Carbs

15%

17%

68%

500 kcal ▼

Macro Nutrients

Tofu Yogurt

Energy500 kcal

17.2%

Tofu yogurt 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

Fat9.57 g

9.87%

Tofu yogurt has 9.5744680851064 g of Fat per 500 calories, which is 9.87% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.38 g

4.3%

Tofu yogurt has 1.3776595744681 g of Saturated Fat per 500 calories, which is 4.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.62 g

38.6%

Tofu yogurt has 0.61702127659574 g of Omega 3 per 500 calories, which is 38.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 64.8 g

28%

Tofu yogurt has 4.7925531914894 g of Omega 6 per 500 calories, which is 28% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Tofu yogurt 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

Carbohydrate85 g

65.3%

Tofu yogurt has 84.893617021277 g of Carbohydrate per 500 calories, which is 65.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars6.6 g

9.1%

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

Tofu yogurt has 6.5957446808511 g of Sugars per 500 calories, which is 9.1% 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

Fiber1.06 g

2.8%

Tofu yogurt has 1.063829787234 g of Fiber per 500 calories, which is 2.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein18.6 g

33.2%

Tofu yogurt has 18.617021276596 g of Protein per 500 calories, which is 33.2% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Tofu Yogurt

Vitamin A10.6 μg

1.2%

RAE, retinol activity equivalents

Tofu yogurt has 10.63829787234 μg of Vitamin A per 500 calories, which is 1.2% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.32 mg

26.6%

Thiamine

Tofu yogurt has 0.31914893617021 mg of Vitamin B1 per 500 calories, which is 26.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.11 mg

8.2%

Riboflavin

Tofu yogurt has 0.1063829787234 mg of Vitamin B2 per 500 calories, which is 8.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.28 mg

7.98%

Niacin, nicotinic acid, niacinamide

Tofu yogurt has 1.2765957446809 mg of Vitamin B3 per 500 calories, which is 7.98% 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 B60.11 mg

8.2%

Pyridoxine

Tofu yogurt has 0.1063829787234 mg of Vitamin B6 per 500 calories, which is 8.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B932 μg

7.98%

Folates and Folic Acid

Tofu yogurt has 31.914893617021 μg of Vitamin B9 per 500 calories, which is 7.98% 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 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 C13.3 mg

14.8%

Ascorbic acid

Tofu yogurt has 13.297872340426 mg of Vitamin C per 500 calories, which is 14.8% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.65 mg

11%

Tocopherols and Tocotrienols

Tofu yogurt has 1.6489361702128 mg of Vitamin E per 500 calories, which is 11% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K18.6 μg

15.5%

Phytomenadione or phylloquinone

Tofu yogurt has 18.617021276596 μg of Vitamin K per 500 calories, which is 15.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Tofu Yogurt

Calcium628 mg

62.8%

Tofu yogurt has 627.65957446809 mg of Calcium per 500 calories, which is 62.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.4 mg

44.3%

Tofu yogurt has 0.39893617021277 mg of Copper per 500 calories, which is 44.3% 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

Iron5.64 mg

70.5%

Tofu yogurt has 5.6382978723404 mg of Iron per 500 calories, which is 70.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium213 mg

50.7%

Tofu yogurt has 212.76595744681 mg of Magnesium per 500 calories, which is 50.7% 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

Phosphorus202 mg

29%

Tofu yogurt has 202.12765957447 mg of Phosphorus per 500 calories, which is 29% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium250 mg

7.35%

Tofu yogurt has 250 mg of Potassium per 500 calories, which is 7.35% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium69 μg

126%

Tofu yogurt has 69.148936170213 μg of Selenium per 500 calories, which is 126% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium186 mg

12.4%

Tofu yogurt has 186.17021276596 mg of Sodium per 500 calories, which is 12.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.65 mg

15%

Tofu yogurt has 1.6489361702128 mg of Zinc per 500 calories, which is 15% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water412 g

11%

Tofu yogurt has 412.23404255319 g of Water per 500 calories, which is 11% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Tofu yogurt:

500 calories of Tofu Yogurt is an excellent source of Vitamin B1.
It has a good amount of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K.
While 500 calories of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Tofu yogurt:

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

Macronutrients in 500 calories of Tofu yogurt:

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

Compare Tofu yogurt with:

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

Food Info

Nutrients in 500 calories of Tofu Yogurt

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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