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 | 145 kcal | 1684 kcal | 8.6% | 5.9% | 1161 g |
| Proteins | 12.68 g | 76 g | 16.7% | 11.5% | 599 g |
| Fats | 9.99 g | 56 g | 17.8% | 12.3% | 561 g |
| Carbohydrates | 3.79 g | 219 g | 1.7% | 1.2% | 5778 g |
| Dietary fiber | 0.6 g | 20 g | 3% | 2.1% | 3333 g |
| Water | 71.12 g | 2273 g | 3.1% | 2.1% | 3196 g |
| Ash | 1.82 g | ~ | |||
| Vitamins | |||||
| Vitamin B1, thiamine | 0.042 mg | 1.5 mg | 2.8% | 1.9% | 3571 g |
| Vitamin B2, Riboflavin | 0.077 mg | 1.8 mg | 4.3% | 3% | 2338 g |
| Vitamin B5, Pantothenic | 0.037 mg | 5 mg | 0.7% | 0.5% | 13514 g |
| Vitamin B6, pyridoxine | 0.039 mg | 2 mg | 2% | 1.4% | 5128 g |
| Vitamin B9, folates | 22 µg | 400 mcg | 5.5% | 3.8% | 1818 |
| Vitamin C, ascorbic | 0.3 mg | 90 mg | 0.3% | 0.2% | 30000 g |
| Vitamin PP, ne | 0.639 mg | 20 mg | 3.2% | 2.2% | 3130 g |
| Macronutrients | |||||
| Potassium, K | 146 mg | 2500 mg | 5.8% | 4% | 1712 g |
| Calcium, Ca | 345 mg | 1000 mg | 34.5% | 23.8% | 290 g |
| Magnesium, Mg | 53 mg | 400 mg | 13.3% | 9.2% | 755 g |
| Sodium, Na | 2 mg | 1300 mg | 0.2% | 0.1% | 65000 g |
| Sulfur, S | 126.8 mg | 1000 mg | 12.7% | 8.8% | 789 g |
| Phosphorus, P | 231 mg | 800 mg | 28.9% | 19.9% | 346 g |
| Minerals | |||||
| Iron, Fe | 2.75 mg | 18 mg | 15.3% | 10.6% | 655 g |
| Manganese, Mn | 1.052 mg | 2 mg | 52.6% | 36.3% | 190 g |
| Copper, Cu | 328 µg | 1000 mcg | 32.8% | 22.6% | 305 g |
| Selenium, Se | 16.8 µg | 55 mcg | 30.5% | 21% | 327 g |
| Zinc, Zn | 1.66 mg | 12 mg | 13.8% | 9.5% | 723 g |
| Essential amino acids | |||||
| Arginine* | 1.1 g | ~ | |||
| Valine | 0.699 g | ~ | |||
| Histidine* | 0.346 g | ~ | |||
| Isoleucine | 0.682 g | ~ | |||
| Leucine | 1.118 g | ~ | |||
| Lysine | 0.709 g | ~ | |||
| Methionine | 0.169 g | ~ | |||
| Threonine | 0.63 g | ~ | |||
| Tryptophan | 0.188 g | ~ | |||
| Phenylalanine | 0.671 g | ~ | |||
| Amino acid | |||||
| Alanine | 0.621 g | ~ | |||
| Aspartic acid | 1.636 g | ~ | |||
| Glycine | 0.589 g | ~ | |||
| Glutamic acid | 2.642 g | ~ | |||
| Proline | 0.871 g | ~ | |||
| Serine | 0.815 g | ~ | |||
| Tyrosine | 0.563 g | ~ | |||
| Cysteine | 0.046 g | ~ | |||
| Saturated fatty acids | |||||
| Nasadenie fatty acids | 1.445 g | max 18.7 g | |||
| 14:0 Myristic | 0.027 g | ~ | |||
| 16:0 Palmitic | 1.06 g | ~ | |||
| 18:0 Stearic | 0.356 g | ~ | |||
| Monounsaturated fatty acids | 2.205 g | min 16.8 g | 13.1% | 9% | |
| 16:1 Palmitoleic | 0.027 g | ~ | |||
| 18:1 Oleic (omega-9) | 2.178 g | ~ | |||
| Polyunsaturated fatty acids | 5.638 g | from 11.2-20.6 g | 50.3% | 34.7% | |
| 18:2 Linoleic | 4.971 g | ~ | |||
| 18:3 Linolenic | 0.667 g | ~ | |||
| Omega-3 fatty acids | 0.667 g | from 0.9 to 3.7 g | 74.1% | 51.1% | |
| Omega-6 fatty acids | 4.971 g | from 4.7 to 16.8 g | 100% | 69% |
The energy value is 145 kcal.
- 0,25 block = 122 g (176.9 kcal)
Tofu, firm, with 12.7% protein, prepared with calcium sulfate and magnesium chloride (nigari) rich in such vitamins and minerals like: calcium – 34,5 %, magnesium – 13,3 %, phosphorus – 28,9 %, iron – 15,3 %, manganese – 52,6 %, copper – 32,8 %, selenium and 30.5 %, zinc – 13,8 %
- 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.
- Magnesium is involved in energy metabolism and protein synthesis, nucleic acids, has a stabilizing effect for membranes, is essential for maintaining homeostasis of calcium, potassium and sodium. Deficiency of magnesium leads to hypomagnesemia, increase the risk of developing hypertension, heart disease.
- 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.
- Zinc is included in more than 300 enzymes involved in the processes of synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of expression of several genes. Inadequate intake leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, presence of malformations of the fetus. The recent studies revealed the ability of high doses of zinc to break the copper absorption and thus contribute to development of anemia.
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