Tofu, extra firm, prepared with nigari 174290

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
13:0	0	G
14:0	0.009	G			4548
14:1	0	G
15:0	0	G
15:1	0.036	G			77
16:0	0.631	G			4016
16:1	0	G
17:0	0.009	G			1847
17:1	0.018	G			755
18:0	0.27	G			3947
18:1	1.246	G			3815
18:2	2.386	G			1175
18:3	0.261	G			971
18:4	0	G
20:0	0	G
20:1	0.018	G			2228
20:2 n-6 c,c	0	G
20:3	0	G
20:4	0	G
20:5 n-3 (EPA)	0	G
22:0	0	G
22:1	0	G
22:5 n-3 (DPA)	0	G
22:6 n-3 (DHA)	0	G
24:0	0	G
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	0.447	G			2968
Alcohol, ethyl	0	G
Arginine	0.79	G			2717
Ash	1.28	G			3274
Aspartic acid	1.176	G			2553
Caffeine	0	MG
Calcium, Ca	282	MG	1300	21.7%	365
Carbohydrate, by difference	1.18	G			4980
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	0	MG
Choline, total	33	MG	550	6%	1992
Copper, Cu	0.2	MG	0.9	22.2%	1365
Cryptoxanthin, beta	0	UG
Cystine	0.033	G			3879
Energy	349	kJ			5859
Energy	83	KCAL			5859
Fatty acids, total monounsaturated	1.318	G			4009
Fatty acids, total polyunsaturated	2.657	G			1270
Fatty acids, total saturated	0.919	G			4429
Fatty acids, total trans	0	G
Fiber, total dietary	1	G			2831
Folate, DFE	9	UG			3235
Folate, total	9	UG			3485
Folic acid	0	UG
Glutamic acid	1.899	G			3047
Glycine	0.423	G			2911
Histidine	0.249	G			2999
Iron, Fe	2.04	MG	18	11.3%	2463
Isoleucine	0.49	G			2807
Leucine	0.804	G			2962
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	0.51	G			3015
Magnesium, Mg	35	MG	420	8.3%	1474
Manganese, Mn	0.666	MG	2.3	29%	850
Methionine	0.122	G			3398
Niacin	0.241	MG	16	1.5%	6050
Pantothenic acid	0.844	MG	5	16.9%	1214
Phenylalanine	0.482	G			2957
Phosphorus, P	111	MG	1250	8.9%	4337
Potassium, K	130	MG	3400	3.8%	5546
Proline	0.626	G			3046
Protein	9.98	G			3624
Retinol	0	UG
Riboflavin	0.048	MG	1.3	3.7%	5727
Selenium, Se	13	UG	55	23.6%	3037
Serine	0.586	G			2684
Sodium, Na	4	MG	1500	0.3%	6697
Sugars, total including NLEA	0.71	G			3199
Theobromine	0	MG
Thiamin	0.048	MG	1.2	4%	4965
Threonine	0.453	G			2770
Total lipid (fat)	5.26	G			3757
Tryptophan	0.135	G			2707
Tyrosine	0.405	G			2728
Valine	0.503	G			2947
Vitamin A, IU	0	IU
Vitamin A, RAE	0	UG	900	0%
Vitamin B-12	0	UG	2.4	0%
Vitamin B-12, added	0	UG
Vitamin B-6	0.083	MG	1.7	4.9%	4645
Vitamin B-9 (Folate, food)	9	UG	400	2.3%	3008
Vitamin C	0	MG	90	0%
Vitamin D (D2 + D3)	0	UG
Vitamin D (D2 + D3), International Units	0	IU
Vitamin E (alpha-tocopherol)	0.01	MG			4944
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	2.8	UG			1670
Water	82.31	G			1495
Zinc, Zn	1.07	MG	11	9.7%	3543

(click on the chart to show RDI graph)

note: All nutrient measurements shown are per 100 grams (about 3 1/2 ounces) of the selected food item.