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 | 76 kcal | 1684 kcal | 4.5% | 5.9% | 2216 g |
| Proteins | 3.52 g | 76 g | 4.6% | 6.1% | 2159 g |
| Fats | 1.73 g | 56 g | 3.1% | 4.1% | 3237 g |
| Carbohydrates | 12.23 g | 219 g | 5.6% | 7.4% | 1791 |
| Water | 81.64 g | 2273 g | 3.6% | 4.7% | 2784 g |
| Ash | 0.88 g | ~ | |||
| Vitamins | |||||
| Vitamin B1, thiamine | 0.02 mg | 1.5 mg | 1.3% | 1.7% | 7500 g |
| Vitamin B2, Riboflavin | 0.02 mg | 1.8 mg | 1.1% | 1.4% | 9000 g |
| Vitamin B5, Pantothenic | 0.088 mg | 5 mg | 1.8% | 2.4% | 5682 g |
| Vitamin B6, pyridoxine | 0.115 mg | 2 mg | 5.8% | 7.6% | 1739 g |
| Vitamin B9, folates | 26 µg | 400 mcg | 6.5% | 8.6% | 1538 g |
| Vitamin PP, ne | 0.1 mg | 20 mg | 0.5% | 0.7% | 20000 g |
| Macronutrients | |||||
| Potassium, K | 213 mg | 2500 mg | 8.5% | 11.2% | 1174 g |
| Calcium, Ca | 80 mg | 1000 mg | 8% | 10.5% | 1250 g |
| Magnesium, Mg | 26 mg | 400 mg | 6.5% | 8.6% | 1538 g |
| Sodium, Na | 9 mg | 1300 mg | 0.7% | 0.9% | 14444 g |
| Sulfur, S | 35.2 mg | 1000 mg | 3.5% | 4.6% | 2841 g |
| Phosphorus, P | 60 mg | 800 mg | 7.5% | 9.9% | 1333 g |
| Minerals | |||||
| Iron, Fe | 1.3 mg | 18 mg | 7.2% | 9.5% | 1385 g |
| Manganese, Mn | 0.404 mg | 2 mg | 20.2% | 26.6% | 495 g |
| Copper, Cu | 200 mcg | 1000 mcg | 20% | 26.3% | 500 g |
| Selenium, Se | 10.6 µg | 55 mcg | 19.3% | 25.4% | 519 g |
| Zinc, Zn | 0.56 mg | 12 mg | 4.7% | 6.2% | 2143 g |
| Essential amino acids | |||||
| Arginine* | 0.214 g | ~ | |||
| Valine | 0.162 g | ~ | |||
| Histidine* | 0.093 g | ~ | |||
| Isoleucine | 0.159 g | ~ | |||
| Leucine | 0.244 g | ~ | |||
| Lysine | 0.212 g | ~ | |||
| Methionine | 0.041 g | ~ | |||
| Threonine | 0.131 g | ~ | |||
| Tryptophan | 0.05 g | ~ | |||
| Phenylalanine | 0.157 g | ~ | |||
| Amino acid | |||||
| Alanine | 0.132 g | ~ | |||
| Aspartic acid | 0.355 g | ~ | |||
| Glycine | 0.126 g | ~ | |||
| Glutamic acid | 0.556 g | ~ | |||
| Proline | 0.173 g | ~ | |||
| Serine | 0.151 g | ~ | |||
| Tyrosine | 0.108 g | ~ | |||
| Cysteine | 0.044 g | ~ | |||
| Saturated fatty acids | |||||
| Nasadenie fatty acids | 0.193 g | max 18.7 g | |||
| 14:0 Myristic | 0.004 g | ~ | |||
| 16:0 Palmitic | 0.142 g | ~ | |||
| 18:0 Stearic | 0.048 g | ~ | |||
| Monounsaturated fatty acids | 0.295 g | min 16.8 g | 1.8% | 2.4% | |
| 16:1 Palmitoleic | 0.004 g | ~ | |||
| 18:1 Oleic (omega-9) | 0.292 g | ~ | |||
| Polyunsaturated fatty acids | 0.755 g | from 11.2-20.6 g | 6.7% | 8.8% | |
| 18:2 Linoleic | 0.666 g | ~ | |||
| 18:3 Linolenic | 0.089 g | ~ | |||
| Omega-3 fatty acids | 0.089 g | from 0.9 to 3.7 g | 9.9% | 13% | |
| Omega-6 fatty acids | 0.666 g | from 4.7 to 16.8 g | 14.2% | 18.7% |
The energy value is 76 kcal.
- cup = 122 g (92.7 kcal)
Tofu, Okara (soybean cake) is rich in such vitamins and minerals as manganese – 20,2 %, copper – 20 %, selenium – 19,3 %
- 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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Tags: calorie 76 kcal, chemical composition, nutritional value, vitamins, minerals than helpful Tofu, Okara (soybean cake), calories, nutrients, beneficial properties of Tofu, Okara (soybean cake)