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Unabridged nutrient values table (for scientific work)

Tofu, hard, prepared with nigari

RDA levels are added by us. No value means not measured. 0 means 0.

100g ← RDA 1oz. ← RDA 4oz. ← RDA block ← RDA
Unit weight (g) 100 g 28 g 113 g 488 g
Unit weight (oz.) 3.53 oz. 1 oz. 4 oz. 17.2 oz.
Calories146kcal7% RDA41kcal2% RDA166kcal8% RDA712kcal36% RDA
Protein12.7g25% RDA3.59g7% RDA14.4g29% RDA62g124% RDA
Carbohydrate4.39g3% RDA1.24g1% RDA4.98g4% RDA21g16% RDA
Fat9.99g15% RDA2.83g4% RDA11.3g17% RDA49g75% RDA
Fiber0.6g2% RDA0.17g1% RDA0.68g3% RDA2.93g12% RDA
Cholesterol0mg0% RDA0mg0% RDA0mg0% RDA0mg0% RDA
Vitamin A
Vitamin D
Vitamin E
Vitamin K
Vitamin C0.3mg1% RDA0.085mg0% RDA0.34mg1% RDA1.46mg2% RDA
B1 (Thiamin)0.042mg3% RDA0.0119mg1% RDA0.0476mg3% RDA0.205mg14% RDA
B2 (Riboflavin)0.077mg5% RDA0.0218mg1% RDA0.0873mg5% RDA0.376mg22% RDA
B3 (Niacin)0.639mg3% RDA0.181mg1% RDA0.725mg4% RDA3.12mg16% RDA
B5 (Pantothenic acid)0.037mg0% RDA0.0105mg0% RDA0.042mg0% RDA0.181mg2% RDA
B60.039mg2% RDA0.0111mg1% RDA0.0442mg2% RDA0.19mg10% RDA
Folate (Folic acid)22mcg6% RDA6.24mcg2% RDA25mcg6% RDA107mcg27% RDA
B120mcg0% RDA0mcg0% RDA0mcg0% RDA0mcg0% RDA
Choline
Biotin
Calcium345mg35% RDA98mg10% RDA391mg39% RDA1684mg168% RDA
Iron2.75mg15% RDA0.78mg4% RDA3.12mg17% RDA13.4mg75% RDA
Magnesium53mg13% RDA15mg4% RDA60mg15% RDA259mg65% RDA
Phosphorus231mg23% RDA65mg7% RDA262mg26% RDA1127mg114% RDA
Zinc1.66mg11% RDA0.471mg3% RDA1.88mg13% RDA8.1mg54% RDA
Copper0.328mg16% RDA0.093mg5% RDA0.372mg19% RDA1.6mg80% RDA
Manganese1.05mg53% RDA0.298mg15% RDA1.19mg60% RDA5.13mg257% RDA
Selenium16.8mcg24% RDA4.76mcg7% RDA19.1mcg28% RDA82mcg119% RDA
Fluoride
Potassium146mg3% RDA41mg1% RDA166mg4% RDA712mg15% RDA
Sodium (Na)2mg0% RDA0.567mg0% RDA2.27mg0% RDA9.76mg0% RDA
Histidine0.369g0.105g0.418g1.8g
Isoleucine0.628g0.178g0.712g3.06g
Leucine0.963g0.273g1.09g4.7g
Lysine0.835g0.237g0.947g4.07g
Methionine0.162g0.0459g0.184g0.791g
Phenylalanine0.617g0.175g0.7g3.01g
Threonine0.517g0.147g0.586g2.52g
Tryptophan0.198g0.0561g0.225g0.966g
Valine0.64g0.181g0.726g3.12g
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
Saturated fat1.45g7% RDA0.41g2% RDA1.64g8% RDA7.05g35% RDA
4:0
6:0
8:0
10:0
12:0
13:0
14:00.027g0.00765g0.0306g0.132g
15:0
16:01.06g0.301g1.2g5.17g
17:0
18:00.356g0.101g0.404g1.74g
20:0
22:0
24:0
Fatty acids, total monounsaturated2.21g0.625g2.5g10.8g
14:1
15:1
16:1 undifferentiated0.027g0.00765g0.0306g0.132g
16:1 c
16:1 t
17:1
18:1 undifferentiated2.18g0.617g2.47g10.6g
18:1 c
18:1 t
20:1
22:1 undifferentiated
22:1 c
22:1 t
24:1 c
Fatty acids, total polyunsaturated5.64g1.6g6.39g28g
18:2 undifferentiated4.97g1.41g5.64g24g
18:2 CLAs
18:2 t,t
18:2 i
18:2 t not further defined
18:3 undifferentiated0.667g0.189g0.756g3.25g
18:3i
18:4
20:2 n-6 c,c
20:3 undifferentiated
20:3 n-3
20:3 n-6
20:4 undifferentiated
20:4 n-6
21:5
22:4
22:5 n-3
Trans Fat
Fatty acids, total trans-monoenoic
Fatty acids, total trans-polyenoic
Phytosterols
Stigmasterol
Campesterol
Beta-sitosterol
Cystine0.175g0.0496g0.198g0.854g
Tyrosine0.424g0.12g0.481g2.07g
Arginine0.844g0.239g0.957g4.12g
Alanine0.52g0.147g0.59g2.54g
Aspartic acid1.4g0.397g1.59g6.84g
Glutamic acid2.19g0.621g2.48g10.7g
Glycine0.495g0.14g0.561g2.42g
Proline0.684g0.194g0.776g3.34g
Serine0.597g0.169g0.677g2.91g
Hydroxyproline
Alcohol, ethyl
Caffeine
Theobromine
Carotene, beta
Carotene, alpha
Cryptoxanthin, beta
Lycopene
Lutein + zeaxanthin
English Kj611kj173kj693kj2982kj
Protein (adjusted)
Water71g3% AI20g1% AI81g3% AI347g13% AI
Ash1.82g0.516g2.06g8.88g
Sucrose
Glucose (dextrose)
Fructose
Lactose
Maltose
Galactose
Starch
Sugars
Folate, total22mcg6.24mcg25mcg107mcg
Folate, food22mcg6.24mcg25mcg107mcg
Folic acid0mcg0mcg0mcg0mcg
Vitamin B-12, added
Vitamin A, RAE
Retinol
Vitamin E, added
Tocopherol, beta
Tocopherol, gamma
Tocopherol, delta
Metabolic Equivalent per Second

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