How many vitamins in Raw Tofu
People with low levels of vitamin in diet can suffer deficiency diseases.
Vitamins are really important substances for the body's health. For this reason we recommend you maintain a balanced vitamins intake.
Some of the vitamins found in Raw Tofu are: Vitamin A (166 IU), Vitamin B-9 (29 mg) and Vitamin B-3 (0.38 mg).
Vitamin A is required for several vital functions in the body, functioning as an antioxidant and favors skin health, bone metabolism, embryonic development, immune health, good vision, and gene transcription and reproduction.
In 100 grams of Raw Tofu, you can find 166 IU of Vitamin A. It provides the 6% of the daily recommended value for the average adult.
Vitamin C plays a big role in the area of cardiovascular health and has numerous functions in the human body like collagen production, carnitine and catecholamines.Also helps in the development and maintenance of blood vessels, cartilage, and scar tissue.
100 grams of Raw Tofu contains 0.2 milligrams of Vitamin C, that’s the 0% of the daily recommended value for an adult.
Vitamin B1 is one of the eight water-soluble B vitamins. it plays an essential role in the production of energy from food, the conduction of nerve impulses and synthesis of nucleic acids.
100 grams of Raw Tofu contains 0.15 milligrams of Vitamin B-1, that’s the 10% of the daily recommended value for an adult.
The main functions of vitamin B2 (riboflavin) are connected to its role as a helper the body to convert vitamin B6 and vitamin B9 into active forms, neutralize ‘free radicals’ that can damage cells and produce energy converting food into glucose.
In 100 grams of Raw Tofu, you can find 0.1 milligrams of Vitamin B-2. It provides the 6% of the daily recommended value for the average adult.
Vitamin B3 is one of the water-soluble B vitamins. It is also known as niacin (nicotinic acid) and plays an important role in the disease risk reduction of diseases like Cancer and Diabetes.
In 100 grams of Raw Tofu, you can find 0.38 milligrams of Vitamin B-3. It provides the 2% of the daily recommended value for the average adult.
Vitamin B5 is an important Stress Reducer and Heart Health regulator. It also builds Stamina -reducing body fatigue and weariness- and acts as a synthesizer of many important components required by the human body.
In 100 grams of Raw Tofu, you can find 0.13 milligrams of Vitamin B5. It provides the 1% of the daily recommended value for the average adult.
Folic acid (Vitamin B9) is essential for the proper functioning of the body and healthy living. It plays an important role in maintaining healthy digestive system, hair, skin, kidneys and eyes.
100 grams of Raw Tofu contains 29 micrograms of Vitamin B-9, that’s the 7% of the daily recommended value for an adult.
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Minerals in Raw Tofu
There are 2 kinds of minerals your body needs: macrominerals and microminerals. Your body needs larger amounts of macrominerals than trace minerals. Prominent Macrominerals or major minerals are Sodium, Potassium, Calcium or Magnesium. The trace or Micromineral group is made up of iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium.
Some of the minerals found in Raw Tofu are: Calcium (683 mg), Potassium (237 mg) and Phosphorus (190 mg).
Calcium not only is known for Strengthen bones, teeth, the heart. It is also considered a very important mineral in human metabolism, making up about 2% of an adult human’s body weight.
683 milligrams of calcium can be found on every 100 grams of Raw Tofu, the 68% of the total daily recommended calcium intake.
Iron is an abundant element on earth and is a biologically essential component of every living organism which play an important role in processes that continuously take place on a molecular level, especially in the hemoglobin creation, a part of blood cells.
In 100 grams of Raw Tofu, you can find 2.66 milligrams of iron. It provides the 15% of the daily recommended value for the average adult.
The Potassium plays roles at both the cellular and electrical level. This Mineral is an essential element for the activation of an important enzyme in carbohydrate metabolism.
In 100 grams of Raw Tofu, you can find 237 milligrams of potassium. It provides the 5% of the daily recommended value for the average adult.
Magnesium is a vital mineral that has been shown to positively impact in energy production, healthy immune system regulation, and muscle function. It also helps in the production of protein and blood glucose levels regulation.
100 grams of Raw Tofu contains 58 milligrams of magnesium, that’s the 15% of the daily recommended value for one person.
Phosphorus have good relationship with calcium in bones building process -providing strength to bones and teeth-. Your body needs the right amount of both to be strongest. However the most important thing is balance between the two elements.
100 grams of Raw Tofu contains 190 milligrams of phosphorus, that’s the 19% of the daily recommended value for one person.
Sodium works in close association with chlorine and potassium to ensure a proper fluid and electrolyte or pH balance in our body. Sodium also plays a special role helping in the nerve transmissions, muscle contractions and hydration.
In 100 grams of Raw Tofu, you can find 14 milligrams of sodium. It provides the 1% of the daily recommended value for the average adult.
Zinc is involved in the production of at least 300 enzymes which provides a host of benefits. Low levels of zinc in the body can induce measureable reductions in the activity of the immune system.
1.57 milligrams of zinc can be found on every 100 grams of Raw Tofu, the 10% of the total daily recommended zinc intake.
Copper is required to manufacture collagen, a major structural protein in the body. It is central to building strong tissue, maintaining blood volume, and producing energy in your cells.
In 100 grams of Raw Tofu, you can find 0.37 milligrams of copper. It provides the 19% of the daily recommended value for the average adult.
Some of the health benefits of Manganese mineral include the formation of connective tissues, proper functioning of the thyroid gland and sex hormones, regulation of blood sugar level, absorption of calcium, and assistance in fats and carbohydrates metabolic activities.
100 grams of Raw Tofu contains 1.18 milligrams of manganese, that’s the 59% of the daily recommended value for an adult.
Selenium is found naturally in many foods. According to studies, these enzymes play a key role in the thyroid and immune functions. It also helps to regulate female fertility and protect from antiviral effects.
100 grams of Raw Tofu contains 17.4 micrograms of selenium, that’s the 25% of the daily recommended value for an adult.
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Calories in Raw Tofu
We need an average of 2,000 calories per day to maintain body functions. 100 grams of Raw Tofu have 145 calories, the 7% of your total daily calorie needs.
There are three different levels of physical activity to calculate the average Kcal intake per day.
A Moderately Active women aged 12 to 25 years needs between 2,000 and 2,200 calories daily, while women aged 26 to 50 need 2,000 calories and aged 51 to 76+ need between 1,600 and 1,800.
Fats and Cholesterol
100 grams of Raw Tofu contain the 13% of your total daily needs: 8.72 grams of total fat.
An average adult needs 65 grams of total fat per day. 65 grams fat equals to the 30% of calories consumed by humans and represents the estimated daily needed for a 133-lb. person to maintain her or his weight. For a 167-lb. person the estimated daily needed are 80 grams fat.
The AHA (American Heart Association) recommends limiting your daily cholesterol intake to less than 300 milligrams. Less than 200 if you are at a high risk of heart disease.
Saturated Fat
The AHA (American Heart Association) recommends limiting your daily saturated fat intake to less than 130 milligrams.
100 grams of Raw Tofu contain 1.26 grams of saturated fat, the 6% of your total daily needs.
Monounsaturated fatty acids
1.92 g
Polyunsaturated fatty acids
4.92 g
Data Facts Table of Raw Tofu
| |
per 100gr |
Daily value |
| NUTRIENTS |
| Energy |
145 kcal |
7 % |
| Total fat |
8.72 g |
13 % |
| Carbohydrates |
4.27 gr |
1 % |
| Cholesterol |
0 mg |
0 % |
| Sodium |
14 mg |
1 % |
| Water |
69.83 mg |
69.8 % |
| Protein |
15.78 g |
32 % |
| VITAMINS |
| Vitamin A |
166 IU |
6 % |
| Vitamin B-6 |
- |
- |
| Vitamin B-12 |
- |
- |
| Vitamin C |
0.2 mg |
0 % |
| Vitamin D |
- |
- |
| Vitamin E |
- |
- |
| Vitamin K |
- |
- |
| Vitamin B-1 |
0.15 µg |
10 % |
| Vitamin B-2 |
0.1 mg |
6 % |
| Vitamin B-3 |
0.38 mg |
2 % |
| Vitamin B-5 |
0.13 mg |
1 % |
| Vitamin B-9 |
29 mg |
7 % |
| MINERALS |
| Calcium |
683 mg |
68 % |
| Iron |
2.66 mg |
15 % |
| Potassium |
237 mg |
5 % |
| Phosphorus |
190 mg |
19 % |
| Sodium |
14 mg |
1 % |
| Zinc |
1.57 mg |
10 % |
| Copper |
0.37 mg |
19 % |
| Fluorine |
- |
- |
| Manganese |
1.18 mg |
59 % |
| Selenium |
17.4 µg |
25 % |