| Tofu: firm | Unit | 100 grams: Amount | %RDA male | %RDA female | 1/2 cup: 126 grams Amount | %RDA male | %RDA female | |
|---|---|---|---|---|---|---|---|---|
| Calories | kcal | 145.00 | 5.0% | 6.6% | 182.7 | 6.3% | 8.3% | |
| Protein | gm | 15.7 | 25% | 31.6% | 19.8 | 31.6% | 39.8% | |
| Carbohydrate | gm | 4.2 | 0.9% | 1.3% | 5.4 | 1.1% | 1.6% | |
| Isoflavones * | mg | 31 | nv | nv | 40 | nv | nv | |
| Genistein * | mg | 9.4 | nv | nv | 11.2 | nv | nv | |
| Genistin * | mg | 13.8 | nv | nv | 16.5 | nv | nv | |
| Total Fat | gm | 8.7 | 9.0% | 11.9% | 10.98 | 11.4% | 15.0% | |
| Saturated fat | gm | 1.26 | 3.9% | 5.2% | 1.58 | 4.9% | 6.5% | |
| Monounsaturated fat | gm | 1.92 | nv | nv | 2.4 | nv | nv | |
| Polyunsaturated fat | gm | 4.9 | nv | nv | 6.2 | nv | nv | |
| Cholesterol | mg | 0 | ||||||
| Sodium | mg | 14. | 2.8% | 2.8% | 17.6 | 3.5% | 3.5% | |
| Total dietary fiber | gm | 2.3 | 9.2% | 9.2% | 2.89 | 11.6% | 11.6% | |
| Vitamin A | IU | 166. | nv | nv | 209.16 | nv | nv | |
| Vitamin C | mg | .2 | .3% | .3% | .25 | .4% | .4% | |
| Thiamin | mg | .16 | 10.5% | 14.4% | .19 | 13.3% | 18.1% | |
| Riboflavin | mg | .10 | 6% | 7.8% | .12 | 7.6% | 9.9% | |
| Niacin | mg | .38 | 2% | 2.5% | .48 | 2.5% | 3.2% | |
| Vitamin B6 | mg | .09 | 4.6% | 5.7% | .11 | 5.8% | 7.2% | |
| Folacin | mcg | 29.3 | 14.7% | 16.3% | 36.9 | 18.5% | 20.5% | |
| Vitamin B12 | mcg | 0. | ||||||
| Potassium | mg | 237 | 11.8% | 11.8% | 298. | 14.9% | 14.9% | |
| Calcium | mg | 205 | 25.6% | 25.6% | 258.3 | 32.3% | 32.3% | |
| Phosphorus | mg | 190 | 23.8% | 23.8% | 239. | 29.9% | 29.9% | |
| Magnesium | mg | 94. | 27% | 33.6% | 118.4 | 38.8% | 42.3% | |
| Iron | mg | 10.47 | 104.7% | 69.8% | 13.19 | 131.9% | 87.9% | |
| Zinc | mg | 1.57 | 10.5% | 13.1% | 1.97 | 13.2% | 16.5% | |
| Copper | mg | .37 | 18.9% | 18.9% | .47 | 23.8% | 23.8% | |
| Manganese | mg | 1.18 | 33.7% | 33.7% | 1.48 | 42.5% | 42.5% |
Data for Isoflavones values derived from The Simple Soybean and Your Health, Messina and Messina, 1994.
Nutrient levels for Soy Milk
Soy Milk Unit 100 grams:
Amount%RDA
male%RDA
female1 cup:
Amount%RDA
male%RDA
femaleCalories kcal 33.00 1.1% 1.5% 79.00 2.7% 3.6% Protein gm 2.75 4.4% 5.5% 6.6 10.5% 13.2% Carbohydrate gm 1.8 .4% .3% 4.34 .9% 1.3% Isoflavones * mg 15 nv nv 40 nv nv Genistein * mg .19 nv nv .45 nv nv Genistin * mg 1.3 nv nv 3.12 nv nv Total Fat gm 1.91 2.0% 2.6% 4.58 4.7% 6.3% Saturated fat gm .21 .7% .9% .51 1.6% 2.1% Monounsaturated fat gm .32 nv nv .78 nv nv Polyunsaturated fat gm .83 nv nv 1.9 nv nv Cholesterol mg 0.0 Sodium mg 12.0 2.4% 2.4% 28.8 5.8% 5.8% Total dietary fiber gm 1.3 5.2% 5.2% 3.12 12.5% 12.5% Vitamin A IU 32 na na 76.8 na na Vitamin C mg 0 Thiamin mg .16 10.7% 14.6% .38 25.8% 35.1% Riboflavin mg .07 4.1% 5.4% .16 9.9% 12.9% Niacin mg .14 .8% .10% .35 1.9% 2.4% Vitamin B6 mg .04 2.1% 2.6% .09 4.9% 6.1% Folacin mcg 1.5 .8% .8% 3.6 1.8% 2.0% Vitamin B12 mcg 0.0 Potassium mg 141.0 7.0% 7.0% 338.4 16.9% 16.9% Calcium mg 4.0 .5% .5% 9.6 1.2% 1.2% Phosphorus mg 49. 6.1% 6.1% 117.6 14.7% 14.7% Magnesium mg 19. 5.4% 6.8% 45.6 13.0% 16.3% Iron mg .58 5.8% 3.9% 1.39 13.9% 9.3% Zinc mg .23 1.5% 1.9% .55 3.7% 4.6% Copper mg .12 6% 6% .28 14.4% 14.4% Manganese mg .17 4.9% 4.9% .40 11.7% 11.7% Nutrient levels for Tempeh
Tempeh Unit 100 grams:
Amount%RDA
male%RDA
female1/2 cup:
Amount%RDA
male%RDA
femaleCalories kcal 199.00 6.9% 9.0% 165.00 5.7% 7.5% Protein gm 18.95 30.1% 37.9% 15.7 25.0% 31.5% Carbohydrate gm 17.03 8% 10.5% 14.13 3% 4.2% Isoflavones * mg 31 nv nv 40 nv nv Genistein * mg 7.2 nv nv 6 nv nv Genistin * mg 49.3 nv nv 59.16 nv nv Total Fat gm 7.68 8.% 10.5% 6.37 6.6% 8.7% Saturated fat gm 1.11 3.4% 4.5% .92 2.9% 3.8% Monounsaturated fat gm 1.69 nv nv 1.4 nv nv Polyunsaturated fat gm 4.33 nv nv 3.59 nv nv Cholesterol mg 0.0 Sodium mg 6. 1.2% 1.2% 4.98 1.0% 1.0% Vitamin A IU 686. na na 569.38 na na Vitamin C mg 0 Thiamin mg .13 8.7% 11.9% .10 7.2% 9.9% Riboflavin mg .11 6.5% 8.5% .09 5.4% 7.1% Niacin mg 4.63 24.4% 30.9% 3.84 20.2% 25.6% Vitamin B6 mg .29 14.9% 18.7% .24 12.4% 15.5% Folacin mcg 52. 26.% 28.9% 43.16 21.6% 24.% Vitamin B12 mcg 1. 50.% 50.% .83 41.5% 41.5% Potassium mg 367 18.4% 18.4% 304.61 15.2% 15.2% Calcium mg 93. 11.6% 11.6% 77.19 9.6% 9.6% Phosphorus mg 206. 25.8% 25.8% 170.98 21.4% 21.4% Magnesium mg 70. 20.% 25.% 58.1 16.6% 20.8% Iron mg 2.26 22.6% 15.1% 1.87 18.8% 12.5% Zinc mg 1.81 12.1% 15.1% 1.5 10.% 12.5% Copper mg .67 33.5% 33.5% .55 27.8% 27.8% Manganese mg 1.43 40.9% 40.9% 1.18 33.9% 33.9% Nutrient levels for Soybeans
Soy Beans
boiledUnit 100 grams:
Amount%RDA
male%RDA
female1/2 cup:boiled
Amount%RDA
male%RDA
femaleCalories kcal 173. 6.% 7.9% 148.78 5.1% 6.8% Protein gm 16.64 26.4% 33.3% 14.31 22.7% 28.6% Carbohydrate gm 9.92 2.1% 3.% 8.53 1.8% 2.5% Isoflavones * mg 27 nv nv 35 nv nv Genistein * mg .46 nv nv .55 nv nv Genistin * mg 1.8 nv nv 2.16 nv nv Total Fat gm 8.97 9.3% 12.2% 7.71 8.0% 10.5% Saturated fat gm 1.29 4.% 5.3% 1.11 3.5% 4.6% Monounsaturated fat gm 1.98 nv nv 1.7 nv nv Polyunsaturated fat gm 5.06 nv nv 4.35 nv nv Cholesterol mg 0.0 Sodium mg 1.0 0.2% 0.2% .86 0.2% 0.2% Total dietary fiber gm 6.0 24.0% 24.0% 5.16 20.6% 20.6% Vitamin A IU 9. na na 569.38 na na Vitamin C mg 1.7 2.8% 2.8% 1.46 2.4% 2.4% Thiamin mg .15 10.3% 14.1% .13 8.9% 12.1% Riboflavin mg .28 16.8% 21.9% .24 14.4% 18.9% Niacin mg .39 2.1% 2.7% .34 1.8% 2.3% Vitamin B6 mg .23 11.7% 14.6% .20 10.1% 12.6% Folacin mcg 53.8 26.9% 29.9% 46.26 23.1% 25.7% Vitamin B12 mcg 0 Potassium mg 515. 25.8% 25.8% 442.9 22.1% 22.1% Calcium mg 102. 12.8% 12.8% 87.72 11.0% 11.0% Phosphorus mg 245. 30.6% 30.6% 210.7 26.3% 26.3% Magnesium mg 86. 24.6% 30.7% 73.9 21.1% 26.4% Iron mg 5.14 51.4% 34.3% 4.42 44.2% 29.5% Zinc mg 1.15 7.7% 9.6% .98 6.6% 8.2% Copper mg .40 20.3% 20.3% .35 17.5% 17.5% Manganese mg .82 23.5% 23.5% .70 20.2% 20.2%
Data for Genistein and Genistin adapted from an Abstract on the Quantification of Genistein and Genistin in Soybeans and Soybean Products; available on-line.
More on Phytoestrogenes
More on Soy Foods