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Nutrients in 100 grams ofHard Tofu, prepared with nigari

Tofu, hard, prepared with nigari.

Macros Ratio

ProteinsFatsCarbs
35%
62%
3%

Vitamins

100gRDA for Men 19-30 years
Hard Tofu, prepared with nigari
Vitamin A
NA
No information available
Thiamine0.04 mg
3.5%
Hard Tofu, prepared with nigari has 0.042 mg of Thiamine per 100 grams, which is 3.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.08 mg
5.92%
Hard Tofu, prepared with nigari has 0.077 mg of Vitamin B2 per 100 grams, which is 5.92% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B30.64 mg
4%
Hard Tofu, prepared with nigari has 0.639 mg of Vitamin B3 per 100 grams, which is 4% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.04 mg
3%
Hard Tofu, prepared with nigari has 0.039 mg of Vitamin B6 per 100 grams, which is 3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Hard Tofu, prepared with nigari has 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-30 years
Vitamin C0.3 mg
0.33%
Hard Tofu, prepared with nigari has 0.3 mg of Vitamin C per 100 grams, which is 0.33% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Hard Tofu, prepared with nigari has 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-30 years
Vitamin E
NA
No information available
Vitamin K
NA
No information available
Folate22 μg
5.5%
Hard Tofu, prepared with nigari has 22 μg of Folate per 100 grams, which is 5.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Hard Tofu, prepared with nigari
Calcium345 mg
34.5%
Hard Tofu, prepared with nigari has 345 mg of Calcium per 100 grams, which is 34.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.33 mg
36%
Hard Tofu, prepared with nigari has 0.328 mg of Copper per 100 grams, which is 36% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Iron2.75 mg
34%
Hard Tofu, prepared with nigari has 2.75 mg of Iron per 100 grams, which is 34% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium53 mg
13%
Hard Tofu, prepared with nigari has 53 mg of Magnesium per 100 grams, which is 13% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese1.05 mg
45.7%
Hard Tofu, prepared with nigari has 1.052 mg of Manganese per 100 grams, which is 45.7% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus231 mg
33%
Hard Tofu, prepared with nigari has 231 mg of Phosphorus per 100 grams, which is 33% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium146 mg
4.3%
Hard Tofu, prepared with nigari has 146 mg of Potassium per 100 grams, which is 4.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-30 years
Selenium17 μg
30.5%
Hard Tofu, prepared with nigari has 16.8 μg of Selenium per 100 grams, which is 30.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium2 mg
0.13%
Hard Tofu, prepared with nigari has 2 mg of Sodium per 100 grams, which is 0.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc1.66 mg
15%
Hard Tofu, prepared with nigari has 1.66 mg of Zinc per 100 grams, which is 15% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 grams of Hard Tofu, prepared with nigari:
100 grams of Hard Tofu, prepared with nigari has some Thiamine, Vitamin B2, Vitamin B3, Vitamin B6 and Folate. It has no Vitamin B12, Vitamin C and Vitamin D.
Minerals in 100 grams of Hard Tofu, prepared with nigari:
100 grams of Hard Tofu, 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.

Macro Nutrients

100gRDA for Men 19-30 years
Hard Tofu, prepared with nigari
Energy145 kcal
5%
Hard Tofu, prepared with nigari has 145 kcal of Energy per 100 grams, which is 5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Fat10 g
10%
Hard Tofu, prepared with nigari has 9.99 g of Fat per 100 grams, which is 10% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein12.7 g
22.6%
Hard Tofu, prepared with nigari has 12.68 g of Protein per 100 grams, which is 22.6% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate4.4 g
3.38%
Hard Tofu, prepared with nigari has 4.39 g of Carbohydrate per 100 grams, which is 3.38% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Sugars
NA
No information available
Fiber0.6 g
1.58%
Hard Tofu, prepared with nigari has 0.6 g of Fiber per 100 grams, which is 1.58% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Hard Tofu, prepared with nigari has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat1.45 g
4.5%
Hard Tofu, prepared with nigari has 1.445 g of Saturated Fat per 100 grams, which is 4.5% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.67 g
41.7%
Hard Tofu, prepared with nigari has 0.667 g of Omega 3 per 100 grams, which is 41.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 64.97 g
29%
Hard Tofu, prepared with nigari has 4.971 g of Omega 6 per 100 grams, which is 29% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water71 g
1.92%
Hard Tofu, prepared with nigari has 71.12 g of Water per 100 grams, which is 1.92% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 grams of Hard Tofu, prepared with nigari:
100 grams of Hard Tofu, prepared with nigari is an excellent source of Protein, Omega 3 and Omega 6. It has a good amount of Fat. It also has some Carbohydrate and Saturated Fat. The product has trace amounts of Fiber.