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Nutrients in 7 ounces of Hard Tofu, prepared with nigari

Tofu, hard, prepared with nigari.

Macros Ratio

Protein Fat Carbs
32%
57%
11%
7 oz ▼

Macro Nutrients

Hard Tofu, prepared with nigari
Energy288 kcal
9.92%
Hard Tofu, prepared with nigari has 287.747425 kcal of Energy per 7 ounces, which is 9.92% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat20 g
20.4%
Hard Tofu, prepared with nigari has 19.82480535 g of Fat per 7 ounces, which is 20.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat2.87 g
8.96%
Hard Tofu, prepared with nigari has 2.867551925 g of Saturated Fat per 7 ounces, which is 8.96% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 31.32 g
82.7%
Hard Tofu, prepared with nigari has 1.323638155 g of Omega 3 per 7 ounces, which is 82.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 69.86 g
58%
Hard Tofu, prepared with nigari has 9.864775515 g of Omega 6 per 7 ounces, which is 58% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Hard Tofu, 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
Carbohydrate8.7 g
6.7%
Hard Tofu, prepared with nigari has 8.71180135 g of Carbohydrate per 7 ounces, which is 6.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber1.2 g
3.13%
Hard Tofu, prepared with nigari has 1.190679 g of Fiber per 7 ounces, which is 3.13% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein25 g
45%
Hard Tofu, prepared with nigari has 25.1630162 g of Protein per 7 ounces, which is 45% 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
NA
RAE, retinol activity equivalents
No information available
Vitamin B10.083 mg
6.95%
Thiamine
Hard Tofu, prepared with nigari has 0.08334753 mg of Vitamin B1 per 7 ounces, which is 6.95% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.15 mg
11.8%
Riboflavin
Hard Tofu, prepared with nigari has 0.152803805 mg of Vitamin B2 per 7 ounces, which is 11.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.27 mg
7.93%
Niacin, nicotinic acid, niacinamide
Hard Tofu, prepared with nigari has 1.268073135 mg of Vitamin B3 per 7 ounces, which is 7.93% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.073 mg
1.47%
Pantothenic acid
Hard Tofu, prepared with nigari has 0.073425205 mg of Vitamin B5 per 7 ounces, which is 1.47% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.077 mg
5.95%
Pyridoxine
Hard Tofu, prepared with nigari has 0.077394135 mg of Vitamin B6 per 7 ounces, which is 5.95% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B943.7 μg
11%
Folates and Folic Acid
Hard Tofu, prepared with nigari has 43.65823 μg of Vitamin B9 per 7 ounces, which is 11% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Hard Tofu, 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
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Vitamin C0.6 mg
0.66%
Ascorbic acid
Hard Tofu, prepared with nigari has 0.5953395 mg of Vitamin C per 7 ounces, which is 0.66% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Hard Tofu, 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
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Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Hard Tofu, prepared with nigari
Calcium685 mg
68.5%
Hard Tofu, prepared with nigari has 684.640425 mg of Calcium per 7 ounces, which is 68.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.65 mg
72.3%
Hard Tofu, prepared with nigari has 0.65090452 mg of Copper per 7 ounces, which is 72.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron5.46 mg
68.2%
Hard Tofu, prepared with nigari has 5.45727875 mg of Iron per 7 ounces, which is 68.2% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium105 mg
25%
Hard Tofu, prepared with nigari has 105.176645 mg of Magnesium per 7 ounces, which is 25% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.1 mg
91%
Hard Tofu, prepared with nigari has 2.08765718 mg of Manganese per 7 ounces, which is 91% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus458 mg
65.5%
Hard Tofu, prepared with nigari has 458.411415 mg of Phosphorus per 7 ounces, which is 65.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium290 mg
8.52%
Hard Tofu, prepared with nigari has 289.73189 mg of Potassium per 7 ounces, which is 8.52% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium33.3 μg
60.6%
Hard Tofu, prepared with nigari has 33.339012 μg of Selenium per 7 ounces, which is 60.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium3.97 mg
0.26%
Hard Tofu, prepared with nigari has 3.96893 mg of Sodium per 7 ounces, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc3.3 mg
30%
Hard Tofu, prepared with nigari has 3.2942119 mg of Zinc per 7 ounces, which is 30% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water141 g
3.8%
Hard Tofu, prepared with nigari has 141.1351508 g of Water per 7 ounces, which is 3.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Hard Tofu, prepared with nigari:
Minerals in 7 ounces of Hard Tofu, prepared with nigari:
Macronutrients in 7 ounces of Hard Tofu, prepared with nigari:



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