Nutrients in 5 ounces of Hard Tofu, prepared with nigari

Tofu, hard, prepared with nigari.

Macros Ratio

Protein Fat Carbs

32%

57%

11%

5 oz ▼

Macro Nutrients

Hard Tofu, prepared with nigari

Energy206 kcal

7.1%

Hard Tofu, prepared with nigari has 205.533875 kcal of Energy per 5 ounces, which is 7.1% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat14 g

14.6%

Hard Tofu, prepared with nigari has 14.16057525 g of Fat per 5 ounces, which is 14.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat2.05 g

6.4%

Hard Tofu, prepared with nigari has 2.048251375 g of Saturated Fat per 5 ounces, which is 6.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.95 g

59%

Hard Tofu, prepared with nigari has 0.945455825 g of Omega 3 per 5 ounces, which is 59% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 67.05 g

41.4%

Hard Tofu, prepared with nigari has 7.046268225 g of Omega 6 per 5 ounces, which is 41.4% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate6.22 g

4.8%

Hard Tofu, prepared with nigari has 6.22271525 g of Carbohydrate per 5 ounces, which is 4.8% 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

Fiber0.85 g

2.24%

Hard Tofu, prepared with nigari has 0.850485 g of Fiber per 5 ounces, which is 2.24% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein18 g

32%

Hard Tofu, prepared with nigari has 17.973583 g of Protein per 5 ounces, which is 32% 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 B10.06 mg

4.96%

Thiamine

Hard Tofu, prepared with nigari has 0.05953395 mg of Vitamin B1 per 5 ounces, which is 4.96% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.11 mg

8.4%

Riboflavin

Hard Tofu, prepared with nigari has 0.109145575 mg of Vitamin B2 per 5 ounces, which is 8.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.91 mg

5.66%

Niacin, nicotinic acid, niacinamide

Hard Tofu, prepared with nigari has 0.905766525 mg of Vitamin B3 per 5 ounces, which is 5.66% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.052 mg

1.05%

Pantothenic acid

Hard Tofu, prepared with nigari has 0.052446575 mg of Vitamin B5 per 5 ounces, which is 1.05% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.055 mg

4.25%

Pyridoxine

Hard Tofu, prepared with nigari has 0.055281525 mg of Vitamin B6 per 5 ounces, which is 4.25% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B931 μg

7.8%

Folates and Folic Acid

Hard Tofu, prepared with nigari has 31.18445 μg of Vitamin B9 per 5 ounces, which is 7.8% 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 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 C0.43 mg

0.47%

Ascorbic acid

Hard Tofu, prepared with nigari has 0.4252425 mg of Vitamin C per 5 ounces, which is 0.47% 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 5 ounces, 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

Calcium489 mg

49%

Hard Tofu, prepared with nigari has 489.028875 mg of Calcium per 5 ounces, which is 49% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.46 mg

51.7%

Hard Tofu, prepared with nigari has 0.4649318 mg of Copper per 5 ounces, which is 51.7% 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

Iron3.9 mg

48.7%

Hard Tofu, prepared with nigari has 3.89805625 mg of Iron per 5 ounces, which is 48.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium75 mg

18%

Hard Tofu, prepared with nigari has 75.126175 mg of Magnesium per 5 ounces, which is 18% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.5 mg

65%

Hard Tofu, prepared with nigari has 1.4911837 mg of Manganese per 5 ounces, which is 65% 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

Phosphorus327 mg

46.8%

Hard Tofu, prepared with nigari has 327.436725 mg of Phosphorus per 5 ounces, which is 46.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium207 mg

6.1%

Hard Tofu, prepared with nigari has 206.95135 mg of Potassium per 5 ounces, which is 6.1% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium24 μg

43.3%

Hard Tofu, prepared with nigari has 23.81358 μg of Selenium per 5 ounces, which is 43.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2.83 mg

0.19%

Hard Tofu, prepared with nigari has 2.83495 mg of Sodium per 5 ounces, which is 0.19% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.35 mg

21.4%

Hard Tofu, prepared with nigari has 2.3530085 mg of Zinc per 5 ounces, which is 21.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water101 g

2.72%

Hard Tofu, prepared with nigari has 100.810822 g of Water per 5 ounces, which is 2.72% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Hard Tofu, prepared with nigari:

5 ounces of Hard Tofu, prepared with nigari has a good amount of Vitamin B2 and Vitamin B9.
It has some Vitamin B1, Vitamin B3 and Vitamin B6.
While 5 ounces of product has trace amounts of Vitamin B5, it has no Vitamin B12, Vitamin C and Vitamin D.

Minerals in 5 ounces of Hard Tofu, prepared with nigari:

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

Macronutrients in 5 ounces of Hard Tofu, prepared with nigari:

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

Compare Hard Tofu, prepared with nigari with:

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Food Info

Nutrients in 5 ounces of Hard Tofu, prepared with nigari

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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