Nutrients in 5 ounces of Tofu, extra firm, prepared with nigari

Tofu, extra firm, prepared with nigari.

Macros Ratio

Protein Fat Carbs

43%

51%

5 oz ▼

Macro Nutrients

Tofu, extra firm, prepared with nigari

Energy118 kcal

4.06%

Tofu, extra firm, prepared with nigari has 117.650425 kcal of Energy per 5 ounces, which is 4.06% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat7.46 g

7.7%

Tofu, extra firm, prepared with nigari has 7.4559185 g of Fat per 5 ounces, which is 7.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.3 g

4.07%

Tofu, extra firm, prepared with nigari has 1.302659525 g of Saturated Fat per 5 ounces, which is 4.07% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.37 g

23%

Tofu, extra firm, prepared with nigari has 0.369960975 g of Omega 3 per 5 ounces, which is 23% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 63.4 g

20%

Tofu, extra firm, prepared with nigari has 3.38209535 g of Omega 6 per 5 ounces, which is 20% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Tofu, extra firm, prepared with nigari has 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate1.67 g

1.3%

Tofu, extra firm, prepared with nigari has 1.6726205 g of Carbohydrate per 5 ounces, which is 1.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1 g

1.4%

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

Tofu, extra firm, prepared with nigari has 1.00640725 g of Sugars per 5 ounces, which is 1.4% 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

Fiber1.4 g

3.73%

Tofu, extra firm, prepared with nigari has 1.417475 g of Fiber per 5 ounces, which is 3.73% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein14 g

25.3%

Tofu, extra firm, prepared with nigari has 14.1464005 g of Protein per 5 ounces, which is 25.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Tofu, extra firm, prepared with nigari

Vitamin A0 μg

RAE, retinol activity equivalents

Tofu, extra firm, prepared with nigari has 0 μg of Vitamin A per 5 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.068 mg

5.67%

Thiamine

Tofu, extra firm, prepared with nigari has 0.0680388 mg of Vitamin B1 per 5 ounces, which is 5.67% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.068 mg

5.23%

Riboflavin

Tofu, extra firm, prepared with nigari has 0.0680388 mg of Vitamin B2 per 5 ounces, which is 5.23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.34 mg

2.14%

Niacin, nicotinic acid, niacinamide

Tofu, extra firm, prepared with nigari has 0.341611475 mg of Vitamin B3 per 5 ounces, which is 2.14% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.2 mg

24%

Pantothenic acid

Tofu, extra firm, prepared with nigari has 1.1963489 mg of Vitamin B5 per 5 ounces, which is 24% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.12 mg

9.05%

Pyridoxine

Tofu, extra firm, prepared with nigari has 0.117650425 mg of Vitamin B6 per 5 ounces, which is 9.05% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B912.8 μg

3.2%

Folates and Folic Acid

Tofu, extra firm, prepared with nigari has 12.757275 μg of Vitamin B9 per 5 ounces, which is 3.2% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Tofu, extra firm, prepared with nigari has 0 μg of Vitamin B12 per 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg

Ascorbic acid

Tofu, extra firm, prepared with nigari has 0 mg of Vitamin C per 5 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Tofu, extra firm, prepared with nigari has 0 IU of Vitamin D per 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.014 mg

0.094%

Tocopherols and Tocotrienols

Tofu, extra firm, prepared with nigari has 0.01417475 mg of Vitamin E per 5 ounces, which is 0.094% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3.97 μg

3.3%

Phytomenadione or phylloquinone

Tofu, extra firm, prepared with nigari has 3.96893 μg of Vitamin K per 5 ounces, which is 3.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Tofu, extra firm, prepared with nigari

Calcium400 mg

40%

Tofu, extra firm, prepared with nigari has 399.72795 mg of Calcium per 5 ounces, which is 40% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.28 mg

31.5%

Tofu, extra firm, prepared with nigari has 0.283495 mg of Copper per 5 ounces, which is 31.5% 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

Iron2.9 mg

36%

Tofu, extra firm, prepared with nigari has 2.891649 mg of Iron per 5 ounces, which is 36% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium49.6 mg

12%

Tofu, extra firm, prepared with nigari has 49.611625 mg of Magnesium per 5 ounces, which is 12% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.94 mg

41%

Tofu, extra firm, prepared with nigari has 0.94403835 mg of Manganese per 5 ounces, which is 41% 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

Phosphorus157 mg

22.5%

Tofu, extra firm, prepared with nigari has 157.339725 mg of Phosphorus per 5 ounces, which is 22.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium184 mg

5.4%

Tofu, extra firm, prepared with nigari has 184.27175 mg of Potassium per 5 ounces, which is 5.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium18.4 μg

33.5%

Tofu, extra firm, prepared with nigari has 18.427175 μg of Selenium per 5 ounces, which is 33.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium5.67 mg

0.38%

Tofu, extra firm, prepared with nigari has 5.6699 mg of Sodium per 5 ounces, which is 0.38% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.5 mg

13.8%

Tofu, extra firm, prepared with nigari has 1.51669825 mg of Zinc per 5 ounces, which is 13.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water117 g

3.15%

Tofu, extra firm, prepared with nigari has 116.67236725 g of Water per 5 ounces, which is 3.15% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Tofu, extra firm, prepared with nigari:

5 ounces of Tofu, extra firm, prepared with nigari is an excellent source of Vitamin B5.
It has a good amount of Vitamin B6.
It also has some Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin K.
While 5 ounces of product has trace amounts of Vitamin B3, it has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E.

Minerals in 5 ounces of Tofu, extra firm, prepared with nigari:

5 ounces of Tofu, extra firm, prepared with nigari is an excellent source of Calcium, Copper, Iron, Manganese, Phosphorus and Selenium.
It has a good amount of Magnesium and Zinc.
It also has some Potassium.
It has no Sodium.

Macronutrients in 5 ounces of Tofu, extra firm, prepared with nigari:

5 ounces of Tofu, extra firm, prepared with nigari is an excellent source of Omega 3 and Protein.
It has a good amount of Fat and Omega 6.
It also has some Saturated Fat and Fiber.
The product has trace amounts of Carbohydrate and Sugars.

Compare Tofu, extra firm, prepared with nigari with:

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Food Info

Nutrients in 5 ounces of Tofu, extra firm, prepared with nigari

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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