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 | 78 kcal | 1684 kcal | 4.6% | 5.9% | 2159 g |
| Proteins | 9.04 g | 76 g | 11.9% | 15.3% | 841 g |
| Fats | 4.17 g | 56 g | 7.4% | 9.5% | 1343 g |
| Carbohydrates | 1.95 g | 219 g | 0.9% | 1.2% | 11231 g |
| Dietary fiber | 0.9 g | 20 g | 4.5% | 5.8% | 2222 g |
| Water | 82.93 g | 2273 g | 3.6% | 4.6% | 2741 g |
| Ash | 1.01 g | ~ | |||
| Vitamins | |||||
| Vitamin B1, thiamine | 0.06 mg | 1.5 mg | 4% | 5.1% | 2500 g |
| Vitamin B2, Riboflavin | 0.063 mg | 1.8 mg | 3.5% | 4.5% | 2857 g |
| Vitamin B4, choline | 28.1 mg | 500 mg | 5.6% | 7.2% | 1779 g |
| Vitamin B5, Pantothenic | 0.11 mg | 5 mg | 2.2% | 2.8% | 4545 g |
| Vitamin B6, pyridoxine | 0.071 mg | 2 mg | 3.6% | 4.6% | 2817 g |
| Vitamin B9, folates | 19 µg | 400 mcg | 4.8% | 6.2% | 2105 |
| Vitamin C, ascorbic | 0.2 mg | 90 mg | 0.2% | 0.3% | 45000 g |
| Vitamin E, alpha tocopherol, TE | 0.01 mg | 15 mg | 0.1% | 0.1% | 150000 g |
| Vitamin K, phylloquinone | 2.4 µg | 120 mcg | 2% | 2.6% | 5000 g |
| Vitamin PP, ne | 0.101 mg | 20 mg | 0.5% | 0.6% | 19802 g |
| Betaine | 0.4 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 148 mg | 2500 mg | 5.9% | 7.6% | 1689 g |
| Calcium, Ca | 201 mg | 1000 mg | 20.1% | 25.8% | 498 g |
| Magnesium, Mg | 37 mg | 400 mg | 9.3% | 11.9% | 1081 g |
| Sodium, Na | 12 mg | 1300 mg | 0.9% | 1.2% | 10833 g |
| Sulfur, S | 90.4 mg | 1000 mg | 9% | 11.5% | 1106 g |
| Phosphorus, P | 121 mg | 800 mg | 15.1% | 19.4% | 661 g |
| Minerals | |||||
| Iron, Fe | 1.61 mg | 18 mg | 8.9% | 11.4% | 1118 g |
| Manganese, Mn | 0.625 mg | 2 mg | 31.3% | 40.1% | 320 g |
| Copper, Cu | 213 µg | 1000 mcg | 21.3% | 27.3% | 469 g |
| Selenium, Se | 9.9 mcg | 55 mcg | 18% | 23.1% | 556 g |
| Zinc, Zn | 0.83 mg | 12 mg | 6.9% | 8.8% | 1446 g |
| Digestible carbohydrates | |||||
| Mono and disaccharides (sugars) | 0.6 g | max 100 g | |||
| Essential amino acids | |||||
| Arginine* | 0.716 g | ~ | |||
| Valine | 0.455 g | ~ | |||
| Histidine* | 0.225 g | ~ | |||
| Isoleucine | 0.444 g | ~ | |||
| Leucine | 0.728 g | ~ | |||
| Lysine | 0.462 g | ~ | |||
| Methionine | 0.11 g | ~ | |||
| Threonine | 0.411 g | ~ | |||
| Tryptophan | 0.123 g | ~ | |||
| Phenylalanine | 0.437 g | ~ | |||
| Amino acid | |||||
| Alanine | 0.405 g | ~ | |||
| Aspartic acid | 1.066 g | ~ | |||
| Glycine | 0.384 g | ~ | |||
| Glutamic acid | 1.721 g | ~ | |||
| Proline | 0.567 g | ~ | |||
| Serine | 0.531 g | ~ | |||
| Tyrosine | 0.367 g | ~ | |||
| Cysteine | 0.03 g | ~ | |||
| Saturated fatty acids | |||||
| Nasadenie fatty acids | 0.793 g | max 18.7 g | |||
| 14:0 Myristic | 0.013 g | ~ | |||
| 16:0 Palmitic | 0.567 g | ~ | |||
| 17:0 Margarine | 0.013 g | ~ | |||
| 18:0 Stearic | 0.2 g | ~ | |||
| Monounsaturated fatty acids | 1.127 g | min 16.8 g | 6.7% | 8.6% | |
| 15:1 Pentadecenoic | 0.067 g | ~ | |||
| 17:1 Heptadecenoic | 0.023 g | ~ | |||
| 18:1 Oleic (omega-9) | 1.007 g | ~ | |||
| 20:1 Gadolinia (omega-9) | 0.023 g | ~ | |||
| 22:1 Erucic (omega-9) | 0.007 g | ~ | |||
| Polyunsaturated fatty acids | 1.649 g | from 11.2-20.6 g | 14.7% | 18.8% | |
| 18:2 Linoleic | 1.469 g | ~ | |||
| 18:3 Linolenic | 0.167 g | ~ | |||
| 20:2 Eykozadienovaya, omega-6, CIS, CIS | 0.003 g | ~ | |||
| 20:4 Arachidonic | 0.003 g | ~ | |||
| Omega-3 fatty acids | 0.167 g | from 0.9 to 3.7 g | 18.6% | 23.8% | |
| Omega-6 fatty acids | 1.475 g | from 4.7 to 16.8 g | 31.4% | 40.3% |
The energy value is 78 kcal.
- 0,5 cup = 126 g (98.3 kcal)
- 0,25 block = 81 g (63.2 kcal)
- 0,2 block = 91 gr (71 kcal)
Tofu, ploty, prepared with calcium sulfate and magnesium chloride (nigari) rich in such vitamins and minerals like: calcium – 20,1 %, phosphorus – 15,1 %, manganese – 31,3 %, copper – 21,3 %, selenium – 18 %
- 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.
- 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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