Nutrients in 7 ounces of Tofu, extra firm, prepared with nigari

Tofu, extra firm, prepared with nigari.

Macros Ratio

Protein Fat Carbs

43%

51%

7 oz ▼

Macro Nutrients

Tofu, extra firm, prepared with nigari

Energy165 kcal

5.68%

Tofu, extra firm, prepared with nigari has 164.710595 kcal of Energy per 7 ounces, which is 5.68% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat10.4 g

10.8%

Tofu, extra firm, prepared with nigari has 10.4382859 g of Fat per 7 ounces, which is 10.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.82 g

5.7%

Tofu, extra firm, prepared with nigari has 1.823723335 g of Saturated Fat per 7 ounces, which is 5.7% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.52 g

32.4%

Tofu, extra firm, prepared with nigari has 0.517945365 g of Omega 3 per 7 ounces, which is 32.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 64.73 g

28%

Tofu, extra firm, prepared with nigari has 4.73493349 g of Omega 6 per 7 ounces, which is 28% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate2.34 g

1.8%

Tofu, extra firm, prepared with nigari has 2.3416687 g of Carbohydrate per 7 ounces, which is 1.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.4 g

1.94%

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

Tofu, extra firm, prepared with nigari has 1.40897015 g of Sugars per 7 ounces, which is 1.94% 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

Fiber2 g

5.22%

Tofu, extra firm, prepared with nigari has 1.984465 g of Fiber per 7 ounces, which is 5.22% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein20 g

35.4%

Tofu, extra firm, prepared with nigari has 19.8049607 g of Protein per 7 ounces, which is 35.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

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 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.095 mg

7.94%

Thiamine

Tofu, extra firm, prepared with nigari has 0.09525432 mg of Vitamin B1 per 7 ounces, which is 7.94% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.095 mg

7.33%

Riboflavin

Tofu, extra firm, prepared with nigari has 0.09525432 mg of Vitamin B2 per 7 ounces, which is 7.33% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B30.48 mg

Niacin, nicotinic acid, niacinamide

Tofu, extra firm, prepared with nigari has 0.478256065 mg of Vitamin B3 per 7 ounces, which is 3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B51.67 mg

33.5%

Pantothenic acid

Tofu, extra firm, prepared with nigari has 1.67488846 mg of Vitamin B5 per 7 ounces, which is 33.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.16 mg

12.7%

Pyridoxine

Tofu, extra firm, prepared with nigari has 0.164710595 mg of Vitamin B6 per 7 ounces, which is 12.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B918 μg

4.47%

Folates and Folic Acid

Tofu, extra firm, prepared with nigari has 17.860185 μg of Vitamin B9 per 7 ounces, which is 4.47% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C0 mg

Ascorbic acid

Tofu, extra firm, prepared with nigari has 0 mg of Vitamin C per 7 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E0.02 mg

0.13%

Tocopherols and Tocotrienols

Tofu, extra firm, prepared with nigari has 0.01984465 mg of Vitamin E per 7 ounces, which is 0.13% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K5.56 μg

4.63%

Phytomenadione or phylloquinone

Tofu, extra firm, prepared with nigari has 5.556502 μg of Vitamin K per 7 ounces, which is 4.63% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Tofu, extra firm, prepared with nigari

Calcium560 mg

56%

Tofu, extra firm, prepared with nigari has 559.61913 mg of Calcium per 7 ounces, which is 56% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.4 mg

44%

Tofu, extra firm, prepared with nigari has 0.396893 mg of Copper per 7 ounces, which is 44% 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

Iron4.05 mg

50.6%

Tofu, extra firm, prepared with nigari has 4.0483086 mg of Iron per 7 ounces, which is 50.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium69.5 mg

16.5%

Tofu, extra firm, prepared with nigari has 69.456275 mg of Magnesium per 7 ounces, which is 16.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.32 mg

57.5%

Tofu, extra firm, prepared with nigari has 1.32165369 mg of Manganese per 7 ounces, which is 57.5% 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

Phosphorus220 mg

31.5%

Tofu, extra firm, prepared with nigari has 220.275615 mg of Phosphorus per 7 ounces, which is 31.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium258 mg

7.6%

Tofu, extra firm, prepared with nigari has 257.98045 mg of Potassium per 7 ounces, which is 7.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium25.8 μg

47%

Tofu, extra firm, prepared with nigari has 25.798045 μg of Selenium per 7 ounces, which is 47% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium7.94 mg

0.53%

Tofu, extra firm, prepared with nigari has 7.93786 mg of Sodium per 7 ounces, which is 0.53% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.12 mg

19.3%

Tofu, extra firm, prepared with nigari has 2.12337755 mg of Zinc per 7 ounces, which is 19.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water163 g

4.4%

Tofu, extra firm, prepared with nigari has 163.34131415 g of Water per 7 ounces, which is 4.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Tofu, extra firm, prepared with nigari:

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

Minerals in 7 ounces of Tofu, extra firm, prepared with nigari:

7 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, Potassium and Zinc.
It has no Sodium.

Macronutrients in 7 ounces of Tofu, extra firm, prepared with nigari:

7 ounces of Tofu, extra firm, 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 Fiber.
The product has trace amounts of Carbohydrate and Sugars.

Compare Tofu, extra firm, prepared with nigari with:

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

Food Info

Nutrients in 7 ounces of Tofu, extra firm, prepared with nigari

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Tofu, extra firm, prepared with nigari with: