Panko and Herb Crusted Baked Tofu has a very high-calorie, very high-carb, high-fat and very high-protein content. It is a good source of Calcium, Iron, Thiamin, Riboflavin, Niacin and Folate.
The food contains 165.1g of carbs. The carbohydrate profile of the the food reveals it is very high in complex carbs and average in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 39.5 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's average MUFA and average PUFA.
It gives a good yield of Iron at 13 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has a very high density of Sodium, thus making it unsuitable for a low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Ideally consumed as a Main Dish.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 37, for Panko and Herb Crusted Baked Tofu, and we advise that this food in moderation.
Calories from Protein | 16% | |
Calories from Fat | 16% | |
Calories from Carbs | 68% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 0 IU | |||
Retinol | 0 mcg | |||
Vitamin C | 0 mg | |||
Vitamin D | 0 IU | |||
Thiamin | 0.88 mg | 58.7% | Top 10% | Very High |
Riboflavin | 0.44 mg | 25.9% | Top 10% | Very High |
Niacin | 6.6 mg | 33% | Top 10% | Very High |
Vitamin B6 | 0 mg | |||
Folate | 116.7 mcg | 29.2% | Top 10% | Very High |
Folic Acid | 81.9 mcg | |||
Vitamin B12 | 0.44 mcg | 7.3% | Top 30% | High |
Pantothenic Acid | 0.44 mg | 4.4% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 283.7 mg | 28.4% | Top 10% | Very High |
Iron | 5.7 mg | 31.8% | Top 10% | Very High |
Magnesium | 61.7 mg | 15.4% | Top 10% | Very High |
Phosphorus | 225.6 mg | 22.6% | Top 10% | Very High |
Potassium | 270 mg | 7.7% | Top 30% | High |
Sodium | 737.3 mg | 30.7% | Top 10% | Very High |
Zinc | 1.8 mg | 11.7% | Top 30% | High |
Copper | 0.44 mg | 22% | Top 10% | Very High |
Manganese | 1.3 mg | 66.1% | Top 10% | Very High |
Selenium | 30 mcg | 42.8% | Top 10% | Very High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 72.7 g | 24.2% | Top 10% | Very High |
Dietary Fiber | 4.9 g | 19.7% | Top 10% | Very High |
Sugars | 6.5 g | |||
Glucose | 1.8 mg | |||
Fructose | 2.6 mg | |||
Lactose | 0 mg | |||
Maltose | 1.8 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 17.4 g | 34.8% | Top 10% | Very High |
Tryptophan | 0.4 mg | |||
Threonine | 0.4 mg | |||
Isoleucine | 0.9 mg | |||
Leucine | 0.9 mg | |||
Lysine | 0.9 mg | |||
Methionine | 0.4 mg | |||
Cystine | 0.4 mg | |||
Phenylalanine | 0.9 mg | |||
Tyrosine | 0.4 mg | |||
Valine | 0.9 mg | |||
Arginine | 0.9 mg | |||
Histidine | 0.4 mg | |||
Alanine | 0.9 mg | |||
Aspartic Acid | 1.3 mg | |||
Glutamic Acid | 4.8 mg | |||
Glycine | 0.9 mg | |||
Proline | 1.8 mg | |||
Serine | 0.9 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 7.4 g | 11.3% | Mid 40% | Average |
Saturated Fat | 1.6 g | 8.1% | Mid 40% | Average |
Monounsaturated Fat | 1.8 g | |||
Polyunsaturated Fat | 3.1 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 3.5 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 975 Calories from Fat 150
% Daily Value *
Total Fat 16.7 g 25.7%
Saturated Fat 3.7 g 18.5%
Trans Fat
Cholesterol 0 mg
Sodium 1673.7 mg 69.7%
Total Carbohydrates 165.1 g 55%
Dietary Fiber 11.2 g44.8%
Sugars 14.7 g
Protein 39.5 g 79%
Vitamin A Vitamin C
Calcium 64.4% Iron 72.2%
*Based on a 2000 Calorie diet
Per Serving | Calories 46
Protein 3.1 g | Carbs 4.6 g | Fat 1.5 g
Per Serving | Calories 415
Protein 32.2 g | Carbs 2.53 g | Fat 29.7 g
Per 100g | Calories 402
Protein 37 g | Carbs 9 g | Fat 24 g
Per Serving | Calories 319
Protein 8 g | Carbs 33 g | Fat 19 g
Per Serving | Calories 189
Protein 20.2 g | Carbs 6 g | Fat 8.8 g
Per Serving | Calories 63
Protein 3 g | Carbs 2.7 g | Fat 4.6 g
Per Serving | Calories 145
Protein 13.3 g | Carbs 14.1 g | Fat 3.5 g
Per Serving | Calories 121
Protein 9.7 g | Carbs 14.3 g | Fat 3.7 g