Tofu, hard, prepared with nigari

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→ Unabridged nutrient values table with RDAs (for scientific work)
→ Manganese: a strong point.

Calorie and Vitamin Values

	100g	block	oz.
Unit weight (g)	100 g	488 g	28 g
Unit weight (oz.)	3.53 oz.	17.2 oz.	1 oz.
Calories	146kcal	712kcal	41kcal
Protein	12.7g	62g	3.59g
Carbohydrate	4.39g	21g	1.24g
Fat	9.99g	49g	2.83g
Fiber	0.6g	2.93g	0.17g
Cholesterol	0mg	0mg	0mg
Vitamin A
Vitamin D
Vitamin E
Vitamin K
Vitamin C	0.3mg	1.46mg	0.085mg
B1 (Thiamin)	0.042mg	0.205mg	0.0119mg
B2 (Riboflavin)	0.077mg	0.376mg	0.0218mg
B3 (Niacin)	0.639mg	3.12mg	0.181mg
B5 (Pantothenic acid)	0.037mg	0.181mg	0.0105mg
B6	0.039mg	0.19mg	0.0111mg
Folate (Folic acid)	22mcg	107mcg	6.24mcg
B12	0mcg	0mcg	0mcg
Choline
Biotin
Calcium	345mg	1684mg	98mg
Iron	2.75mg	13.4mg	0.78mg
Magnesium	53mg	259mg	15mg
Phosphorus	231mg	1127mg	65mg
Zinc	1.66mg	8.1mg	0.471mg
Copper	0.328mg	1.6mg	0.093mg
Manganese	1.05mg	5.13mg	0.298mg
Selenium	16.8mcg	82mcg	4.76mcg
Fluoride
Potassium	146mg	712mg	41mg
Sodium (Na)	2mg	9.76mg	0.567mg
Histidine	0.369g	1.8g	0.105g
Isoleucine	0.628g	3.06g	0.178g
Leucine	0.963g	4.7g	0.273g
Lysine	0.835g	4.07g	0.237g
Methionine	0.162g	0.791g	0.0459g
Phenylalanine	0.617g	3.01g	0.175g
Threonine	0.517g	2.52g	0.147g
Tryptophan	0.198g	0.966g	0.0561g
Valine	0.64g	3.12g	0.181g
EPA (Omega 3)
DHA (Omega 3)
GLA (Omega 6)
Alpha Linolenic acid (may turn into Omega 3)
Linoleic Acid (may turn into Omega 6)
Betaine

Units

Unit	Weight (g)	Weight (oz.)
g	1 g	0.0353 oz.
block	488 g	17.2 oz.