#1: Firm Tofu (With Calcium and Magnesium)×
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#2: Cocoa Powder×
×
#3: Ricotta Cheese×
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Nutrition Comparison of Firm Tofu (With Calcium and Magnesium), Cocoa Powder, and Ricotta Cheese

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Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Firm Tofu (With Calcium and Magnesium)1/2 cup (x1)5% DV98 calories
  • Cocoa Powder1 tbsp (x1)1% DV12 calories
  • Ricotta Cheese1/2 cup (x1)11% DV216 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Firm Tofu (With Calcium and Magnesium)1/2 cup (x1)8% DV5.3g
  • Cocoa Powder1 tbsp (x1)1% DV0.7g
  • Ricotta Cheese1/2 cup (x1)25% DV16.1g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Firm Tofu (With Calcium and Magnesium)1/2 cup (x1)1% DV3.6g
  • Cocoa Powder1 tbsp (x1)1% DV3.1g
  • Ricotta Cheese1/2 cup (x1)1% DV3.8g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Firm Tofu (With Calcium and Magnesium)1/2 cup (x1)23% DV11.4g
  • Cocoa Powder1 tbsp (x1)2% DV1.1g
  • Ricotta Cheese1/2 cup (x1)28% DV14g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Firm Tofu (With Calcium and Magnesium)1/2 cup (x1)0% DV0mg
  • Cocoa Powder1 tbsp (x1)0% DV0mg
  • Ricotta Cheese1/2 cup (x1)21% DV63.2mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Firm Tofu (With Calcium and Magnesium)1/2 cup (x1)5% DV1.1g
  • Cocoa Powder1 tbsp (x1)8% DV2g
  • Ricotta Cheese1/2 cup (x1)0% DV0g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Firm Tofu (With Calcium and Magnesium)1/2 cup (x1)2% DV0.8g
  • Cocoa Powder1 tbsp (x1)0% DV0.1g
  • Ricotta Cheese1/2 cup (x1)1% DV0.3g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Firm Tofu (With Calcium and Magnesium)1/2 cup (x1)11% DV2mg
  • Cocoa Powder1 tbsp (x1)4% DV0.7mg
  • Ricotta Cheese1/2 cup (x1)3% DV0.5mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Firm Tofu (With Calcium and Magnesium)1/2 cup (x1)19% DV253.3mg
  • Cocoa Powder1 tbsp (x1)1% DV6.9mg
  • Ricotta Cheese1/2 cup (x1)20% DV256.7mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Firm Tofu (With Calcium and Magnesium)1/2 cup (x1)4% DV186.5mg
  • Cocoa Powder1 tbsp (x1)2% DV82.3mg
  • Ricotta Cheese1/2 cup (x1)3% DV130.2mg
~ = missing data
 Macronutrients
Food ##1#2#3
Weight (g)1265124
Calories
(%DV)
98
(5%)
12
(1%)
216
(11%)
Fat (g)
(%DV)
5.3
(8%)
0.7
(1%)
16.1
(25%)
Protein (g)
(%DV)
11.4
(23%)
1.1
(2%)
14
(28%)
Carbohydrates (g)
(%DV)
3.6
(1%)
3.1
(1%)
3.8
(1%)
Sugar (g)
(%DV)
0.8
(2%)
0.1
(0%)
0.3
(1%)
Fiber (g)
(%DV)
1.1
(5%)
2
(8%)
0
(0%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
63.2
(21%)
Saturated Fats (g)
(%DV)
1
(5%)
0.4
(2%)
10.3
(51%)
Net Carbs (g)2.51.13.8
Trans Fats (g)0~~
 Minerals
Food ##1#2#3
Weight (g)1265124
Calcium (mg)
(%DV)
253.3
(19%)
6.9
(1%)
256.7
(20%)
Iron (mg)
(%DV)
2
(11%)
0.7
(4%)
0.5
(3%)
Potassium (mg)
(%DV)
186.5
(4%)
82.3
(2%)
130.2
(3%)
Magnesium (mg)
(%DV)
46.6
(11%)
26.9
(6%)
13.6
(3%)
Phosphorus (mg)
(%DV)
152.5
(12%)
39.6
(3%)
195.9
(16%)
Sodium (mg)
(%DV)
15.1
(1%)
1.1
(0%)
104.2
(4%)
Zinc (mg)
(%DV)
1
(10%)
0.4
(3%)
1.4
(13%)
Copper (mg)
(%DV)
0.3
(30%)
0.2
(23%)
0
(3%)
Manganese (mg)
(%DV)
0.8
(34%)
0.2
(9%)
0
(0%)
Selenium (μg)
(%DV)
12.5
(23%)
0.8
(1%)
18
(33%)
Fluoride (μg)~~~
 Vitamins
Food ##1#2#3
Weight (g)1265124
Vitamin A, RAE (μg)
(%DV)
0
(0%)
0
(0%)
148.8
(17%)
Vitamin C (mg)
(%DV)
0.3
(0%)
0
(0%)
0
(0%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0.4
(18%)
Thiamin (B1) (mg)
(%DV)
0.1
(6%)
0
(0%)
0
(1%)
Riboflavin (B2) (mg)
(%DV)
0.1
(6%)
0
(1%)
0.2
(19%)
Niacin (B3) (mg)
(%DV)
0.1
(1%)
0.1
(1%)
0.1
(1%)
Vitamin B5 (PA) (mg)
(%DV)
0.1
(3%)
0
(0%)
0.3
(5%)
Vitamin B6 (mg)
(%DV)
0.1
(5%)
0
(0%)
0.1
(3%)
Folate (B9) (μg)
(%DV)
23.9
(6%)
1.7
(0%)
14.9
(4%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
23.9
(6%)
1.7
(0%)
14.9
(4%)
Folate (DFE) (μg)
(%DV)
23.9
(6%)
1.7
(0%)
14.9
(4%)
Choline (mg)
(%DV)
35.4
(6%)
0.6
(0%)
21.7
(4%)
Retinol (μg)00145.1
Vitamin A (IU)
(%DV)
0
(0%)
0
(0%)
551.8
(18%)
Beta Carotene (μg)
(%RDA)
0
(0%)
0
(0%)
40.9
(0%)
Alpha Carotene (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Beta Crypt (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Lycopene (μg)000
Lut + Zeaxan (μg)02.10
Vitamin E (mg)
(%DV)
0
(0%)
0
(0%)
0.1
(1%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0.2
(1%)
Ergocalciferol (D2) (μg)~~~
Cholecalciferol (D3) (μg)~
 
~
 
0.2
 
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
9.9
(1%)
Vitamin K (μg)
(%DV)
3
(3%)
0.1
(0%)
1.4
(1%)
Vitamin K1 (Dihydrophylloquinone) (μg)~~~
Menaquinone-4 (μg)~~~
 Other
Food ##1#2#3
Weight (g)1265124
Water (g)104.50.288.9
Ash (g)101
Alcohol (g)000
Caffeine (mg)012.40
Theobromine (mg)0111.10
 Carbohydrates
Food ##1#2#3
Weight (g)1265124
Sucrose (g)~~~
Glucose (g)~~~
Fructose (g)~~~
Lactose (g)~~~
Maltose (g)~~~
Galactose (g)~~~
Starch (g)~~~
 Fats
Food ##1#2#3
Weight (g)1265124
Omega 3s (mg)
(%AI)
210
(13%)
0
(0%)
139
(9%)
Omega 6s (mg)
(%AI)
1855
(11%)
24
(0%)
339
(2%)
Omega 3 to Omega 6 Ratio0.11
 
0
 
0.41
 
Omega 6 to Omega 3 Ratio8.81
 
~
 
2.44
 
4:0 (mg)~0712
6:0 (mg)~0115
8:0 (mg)00148
10:0 (mg)00284
12:0 (mg)00196
13:0 (mg)0~~
14:0 (mg)1611691
15:0 (mg)0~~
16:0 (mg)7141995031
17:0 (mg)16~~
18:0 (mg)2522301588
20:0 (mg)0~~
22:0 (mg)0~~
24:0 (mg)0~~
Monosaturated Fats (mg)1420
 
247
 
4497
 
14:1 (mg)0~~
15:1 (mg)84~~
16:1 undifferentiated (mg)00660
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)29~~
18:1 undifferentiated (mg)12692473561
18:1 c (mg)~~~
18:1 t (mg)~~~
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
20:1 (mg)2900
22:1 undifferentiated (mg)9
 
0
 
0
 
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~~~
Polyunsaturated Fats (mg)2078
 
24
 
477
 
18:2 undifferentiated (mg)185124339
18:2 n-6 c,c (mg)~~~
18:2 CLAs (mg)~~~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~
 
~
 
~
 
18:3 undifferentiated (mg)2100139
Alpha Linolenic Acid (ALA) (mg)~
 
~
 
~
 
18:3 n-6 c,c,c (mg)~~~
18:3i (mg)~~~
18:4 (mg)~00
20:2 n-6 c,c (mg)4~~
20:3 undifferentiated (mg)0~~
20:3 n-3 (mg)~~~
20:3 n-6 (mg)~~~
20:4 undifferentiated (mg)4
 
0
 
0
 
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)~
 
0
 
0
 
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)~00
Docosahexaenoic Acid (DHA) (mg)~
 
0
 
0
 
Fatty acids, total trans-monoenoic (mg)~
 
~
 
~
 
Fatty acids, total trans-polyenoic (mg)~
 
~
 
~
 
Phytosterols (mg)~~~
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
 Amino Acids
Food ##1#2#3
Weight (g)1265124
Betaine (mg)1~~
Tryptophan (mg)
(%RDI)
155
(55%)
16
(6%)
155
(55%)
Threonine (mg)
(%RDI)
518
(49%)
42
(4%)
641
(61%)
Isoleucine (mg)
(%RDI)
559
(40%)
41
(3%)
730
(52%)
Leucine (mg)
(%RDI)
917
(34%)
64
(2%)
1514
(55%)
Lysine (mg)
(%RDI)
582
(28%)
53
(3%)
1659
(79%)
Methionine (mg)
(%RDI)
139
(19%)
11
(1%)
348
(48%)
Cystine (mg)
(%RDI)
38
(13%)
13
(4%)
123
(43%)
Phenylalanine (mg)
(%RDI)
551
(63%)
51
(6%)
689
(79%)
Tyrosine (mg)
(%RDI)
462
(53%)
40
(5%)
730
(83%)
Valine (mg)
(%RDI)
573
(32%)
64
(3%)
858
(47%)
Arginine (mg)90260784
Histidine (mg)
(%RDI)
284
(41%)
18
(3%)
569
(81%)
Alanine (mg)51049619
Aspartic acid (mg)13431051234
Glutamic acid (mg)21681593033
Glycine (mg)48447366
Proline (mg)714451322
Serine (mg)66946713
Hydroxyproline (mg)~~~

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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