Nutritional value and chemical composition .
The following table lists the contents of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) in 100 grams of edible portion.
| Nutrient | Number | Norma** | % of normal in 100 g | % of normal in 100 kcal | 100% of the norm |
| Calorie | 83 kcal | 1684 kcal | 4.9% | 5.9% | 2029 g |
| Proteins | 9.98 g | 76 g | 13.1% | 15.8% | 762 g |
| Fats | 5.26 g | 56 g | 9.4% | 11.3% | 1065 g |
| Carbohydrates | 0.18 g | 219 g | 0.1% | 0.1% | 121667 g |
| Dietary fiber | 1 year | 20 g | 5% | 6% | 2000 |
| Water | 82.31 g | 2273 g | 3.6% | 4.3% | 2762 g |
| Ash | 1.28 g | ~ | |||
| Vitamins | |||||
| Vitamin B1, thiamine | 0.048 mg | 1.5 mg | 3.2% | 3.9% | 3125 g |
| Vitamin B2, Riboflavin | 0.048 mg | 1.8 mg | 2.7% | 3.3% | 3750 g |
| Vitamin B4, choline | 33 mg | 500 mg | 6.6% | 8% | 1515 g |
| Vitamin B5, Pantothenic | 0.844 mg | 5 mg | 16.9% | 20.4% | 592 g |
| Vitamin B6, pyridoxine | 0.083 mg | 2 mg | 4.2% | 5.1% | 2410 g |
| Vitamin B9, folates | 9 µg | 400 mcg | 2.3% | 2.8% | 4444 g |
| Vitamin E, alpha tocopherol, TE | 0.01 mg | 15 mg | 0.1% | 0.1% | 150000 g |
| Vitamin K, phylloquinone | 2.8 µg | 120 mcg | 2.3% | 2.8% | 4286 g |
| Vitamin PP, ne | 0.241 mg | 20 mg | 1.2% | 1.4% | 8299 g |
| Macronutrients | |||||
| Potassium, K | 130 mg | 2500 mg | 5.2% | 6.3% | 1923 |
| Calcium, Ca | 282 mg | 1000 mg | 28.2% | 34% | 355 g |
| Magnesium, Mg | 35 mg | 400 mg | 8.8% | 10.6% | 1143 g |
| Sodium, Na | 4 mg | 1300 mg | 0.3% | 0.4% | 32500 g |
| Sulfur, S | 99.8 mg | 1000 mg | 10% | 12% | 1002 g |
| Phosphorus, P | 111 mg | 800 mg | 13.9% | 16.7% | 721 g |
| Minerals | |||||
| Iron, Fe | 2.04 mg | 18 mg | 11.3% | 13.6% | 882 g |
| Manganese, Mn | 0.666 mg | 2 mg | 33.3% | 40.1% | 300 g |
| Copper, Cu | 200 mcg | 1000 mcg | 20% | 24.1% | 500 g |
| Selenium, Se | 13 µg | 55 mcg | 23.6% | 28.4% | 423 g |
| Zinc, Zn | 1.07 mg | 12 mg | 8.9% | 10.7% | 1121 g |
| Digestible carbohydrates | |||||
| Mono and disaccharides (sugars) | 0.71 g | max 100 g | |||
| Essential amino acids | |||||
| Arginine* | 0.79 g | ~ | |||
| Valine | 0.503 g | ~ | |||
| Histidine* | 0.249 g | ~ | |||
| Isoleucine | 0.49 g | ~ | |||
| Leucine | 0.804 g | ~ | |||
| Lysine | 0.51 g | ~ | |||
| Methionine | 0.122 g | ~ | |||
| Threonine | 0.453 g | ~ | |||
| Tryptophan | 0.135 g | ~ | |||
| Phenylalanine | 0.482 g | ~ | |||
| Amino acid | |||||
| Alanine | 0.447 g | ~ | |||
| Aspartic acid | 1.176 g | ~ | |||
| Glycine | 0.423 g | ~ | |||
| Glutamic acid | 1.899 g | ~ | |||
| Proline | 0.626 g | ~ | |||
| Serine | 0.586 g | ~ | |||
| Tyrosine | 0.405 g | ~ | |||
| Cysteine | 0.033 g | ~ | |||
| Saturated fatty acids | |||||
| Nasadenie fatty acids | 0.919 g | max 18.7 g | |||
| 14:0 Myristic | 0.009 g | ~ | |||
| 16:0 Palmitic | 0.631 g | ~ | |||
| 17:0 Margarine | 0.009 g | ~ | |||
| 18:0 Stearic | 0.27 g | ~ | |||
| Monounsaturated fatty acids | 1.318 g | min 16.8 g | 7.8% | 9.4% | |
| 15:1 Pentadecenoic | 0.036 g | ~ | |||
| 17:1 Heptadecenoic | 0.018 g | ~ | |||
| 18:1 Oleic (omega-9) | 1.246 g | ~ | |||
| 20:1 Gadolinia (omega-9) | 0.018 g | ~ | |||
| Polyunsaturated fatty acids | 2.657 g | from 11.2-20.6 g | 23.7% | 28.6% | |
| 18:2 Linoleic | 2.386 g | ~ | |||
| 18:3 Linolenic | 0.261 g | ~ | |||
| Omega-3 fatty acids | 0.261 g | from 0.9 to 3.7 g | 29% | 34.9% | |
| Omega-6 fatty acids | 2.386 g | from 4.7 to 16.8 g | 50.8% | 61.2% |
The energy value is 83 kcal.
- 0,2 block = 91 g (75.5 kcal)
Tofu, firm 10% protein, prepared with calcium sulfate and magnesium chloride (nigari) rich in such vitamins and minerals like vitamin B5 16.9 per cent, calcium – 28,2 %, phosphorus – 13,9 %, iron – 11,3 %, manganese – 33,3 %, copper – 20 %, selenium – 23,6 %
- Vitamin B5 is involved in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of several hormones, hemoglobin, and promotes the absorption of amino acids and sugars in the gut, supports the function of the adrenal cortex. Lack of Pantothenic acid can lead to skin lesions and mucous membranes.
- Calcium is the main component of our bones, acts as a regulator of the nervous system, is involved in muscle contraction. Calcium deficiency leads to demineralization of the spine, pelvis and lower extremities, increases the risk of osteoporosis.
- Phosphorus is involved in many physiological processes, including energy metabolism, regulates the acid-alkaline balance, is part of the phospholipids, nucleotides and nucleic acids needed for mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
- Iron is included with different functions of proteins, including enzymes. Involved in the transport of electrons, oxygen, allows the flow of redox reactions and the activation of peroxidation. Inadequate intake leads to hypochromic anemia, myoglobinaemia atonia of skeletal muscles, fatigue, cardiomyopathy, chronic atrophic gastritis.
- Manganese is involved in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; required for synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by growth retardation, disorders of the reproductive system, increased fragility of the bone, disorders of carbohydrate and lipid metabolism.
- Copper is part of the enzymes with redox activity and is involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Involved in the processes of human body tissues with oxygen. The deficiency is manifested by impaired formation of the cardiovascular system and skeletal development of connective tissue dysplasia.
- Selenium – an essential element of the antioxidant defense system of the human body, has immunomodulatory effects, is involved in the regulation of the action of thyroid hormones. Deficiency leads to the Kashin-Bek disease (osteoarthritis with multiple deformity of the joints, spine, and extremities), disease Kesan (endemic cardiomyopathy), hereditary thrombasthenia.
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