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Nutritional values of meat alternatives

By VItalHealthZone

2 December 2023

120

Harvest Burger – all vegetable protein patties (frozen)

Amount – 1 patty (90g) Glycemic index – 10
Calories: 138 Carbohydrate: 7.02g Protein: 18g Fat: 4.14g

Vitamin A – 0IU	Calcium – 102mg
Vitamin B1 (Thiamine) – 0.32mg	Iron – 3.85mg
Vitamin B2 (Riboflavin) – 0.2mg	Magnesium – 70mg
Vitamin (B3 Niacin) – 6.8mg	Phosphorus – 225mg
Vitamin B5 (Pantothenic acid) – 0mg	Potassium – 432mg
Vitamin B6 (Pyridoxine) – 0.39mg	Sodium – 411mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 8.07mg
Folate – 22mcg	Copper – 0.44mg
Vitamin C – 0mg	Manganese – 0mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0mg	Selenium – 9mcg
Vitamin K – 0mcg

Miso

Amount – 50g Glycemic index – 20
Calories: 100 Carbohydrate: 13.23g Protein: 5.84g Fat: 3g

Vitamin A – 44IU	Calcium – 28mg
Vitamin B1 (Thiamine) – 0.05mg	Iron – 1.25mg
Vitamin B2 (Riboflavin) – 0.12mg	Magnesium – 24mg
Vitamin (B3 Niacin) – 0.45mg	Phosphorus – 80mg
Vitamin B5 (Pantothenic acid) – 0.17mg	Potassium – 105mg
Vitamin B6 (Pyridoxine) – 0.1mg	Sodium – 1864mg
Vitamin B12 (Cobalamin) – 0.04mcg	Zinc – 1.28mg
Folate – 10mcg	Copper – 0.21mg
Vitamin C – 0mg	Manganese – 0.43mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0.01mg	Selenium – 3.5mcg
Vitamin K – 15.1mcg

Mori-nu – silken tofu (firm)

Amount – 50g Glycemic index – 5
Calories: 31 Carbohydrate: 1.2g Protein: 3.45g Fat: 1.35g

Vitamin A – 0IU	Calcium – 16mg
Vitamin B1 (Thiamine) – 0.05mg	Iron – 0.52mg
Vitamin B2 (Riboflavin) – 0.02mg	Magnesium – 14mg
Vitamin (B3 Niacin) – 0.12mg	Phosphorus – 45mg
Vitamin B5 (Pantothenic acid) – 0mg	Potassium – 97mg
Vitamin B6 (Pyridoxine) – 0.01mg	Sodium – 18mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 0.3mg
Folate – 0mcg	Copper – 0.1mg
Vitamin C – 0mg	Manganese – 0mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0mg	Selenium – 0mcg
Vitamin K – 0mcg

Mori-nu – silken tofu (lite)

Amount – 50g Glycemic index – 0
Calories: 18 Carbohydrate: 0.55g Protein: 3.15g Fat: 0.4g

Vitamin A – 0IU	Calcium – 18mg
Vitamin B1 (Thiamine) – 0.02mg	Iron – 0.38mg
Vitamin B2 (Riboflavin) – 0.01mg	Magnesium – 5mg
Vitamin (B3 Niacin) – 0.06mg	Phosphorus – 40mg
Vitamin B5 (Pantothenic acid) – 0mg	Potassium – 32mg
Vitamin B6 (Pyridoxine) – 0mg	Sodium – 42mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 0.17mg
Folate – 0mcg	Copper – 0.06mg
Vitamin C – 0mg	Manganese – 0mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0mg	Selenium – 0mcg
Vitamin K -0 mcg

Mori-nu – silken tofu (soft)

Amount – 50g Glycemic index – 5
Calories: 28 Carbohydrate: 1.45g Protein: 2.4g Fat: 1.35g

Vitamin A – 0IU	Calcium – 16mg
Vitamin B1 (Thiamine) – 0.05mg	Iron – 0.41mg
Vitamin B2 (Riboflavin) – 0.02mg	Magnesium – 14mg
Vitamin (B3 Niacin) – 0.15mg	Phosphorus – 31mg
Vitamin B5 (Pantothenic acid) – 0mg	Potassium – 90mg
Vitamin B6 (Pyridoxine) – 0.01mg	Sodium – 2mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 0.26mg
Folate – 0mcg	Copper – 0.1mg
Vitamin C – 0mg	Manganese – 0mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0mg	Selenium – 0mcg
Vitamin K – 0mcg

Soy burger

Amount – 1 patty (70g) Glycemic index – 10
Calories: 136 Carbohydrate: 5.1g Protein: 14.7g Fat: 6.3g

Vitamin A – 0IU	Calcium – 20mg
Vitamin B1 (Thiamine) – 0.63mg	Iron – 1.47mg
Vitamin B2 (Riboflavin) – 0.42mg	Magnesium – 13mg
Vitamin (B3 Niacin) – 7mg	Phosphorus – 241mg
Vitamin B5 (Pantothenic acid) – 0mg	Potassium – 126mg
Vitamin B6 (Pyridoxine) – 0.84mg	Sodium – 385mg
Vitamin B12 (Cobalamin) – 1.68mcg	Zinc – 1.26mg
Folate – 55mcg	Copper – 0.49mg
Vitamin C – 0mg	Manganese – 0mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 1.21mg	Selenium – 0.6mcg
Vitamin K – 0mcg

Soy protein isolate

Amount – 50g Glycemic index – 5
Calories: 169 Carbohydrate: 3.68g Protein: 40.34g Fat: 1.7g

Vitamin A – 0IU	Calcium – 89mg
Vitamin B1 (Thiamine) – 0.09mg	Iron – 7.25mg
Vitamin B2 (Riboflavin) – 0.05mg	Magnesium – 20mg
Vitamin (B3 Niacin) – 0.72mg	Phosphorus – 388mg
Vitamin B5 (Pantothenic acid) – 0.03mg	Potassium – 40mg
Vitamin B6 (Pyridoxine) – 0.05mg	Sodium – 502mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 2.02mg
Folate – 112mcg	Copper – 0.8mg
Vitamin C – 0mg	Manganese – 0.75mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0mg	Selenium – 0.4mcg
Vitamin K – 0mcg

Soybean cheese curd

Amount – 50g Glycemic index – 5
Calories: 76 Carbohydrate: 3.45g Protein: 6.25g Fat: 4.05g

Vitamin A – 21IU	Calcium – 94mg
Vitamin B1 (Thiamine) – 0mg	Iron – 2.8mg
Vitamin B2 (Riboflavin) – 0.07mg	Magnesium – 114mg
Vitamin (B3 Niacin) – 0.25mg	Phosphorus – 111mg
Vitamin B5 (Pantothenic acid) – 0mg	Potassium – 100mg
Vitamin B6 (Pyridoxine) – 0.04mg	Sodium – 10mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 0.86mg
Folate – 11mcg	Copper – 0.19mg
Vitamin C – 0mg	Manganese – 0mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0.3mg	Selenium – 8.4mcg
Vitamin K – 2.3mcg

Tofu yoghurt

Amount – 100g Glycemic index – 21
Calories: 94 Carbohydrate: 15.96g Protein: 3.5g Fat: 1.8g

Vitamin A – 33IU	Calcium – 118mg
Vitamin B1 (Thiamine) – 0.06mg	Iron – 1.06mg
Vitamin B2 (Riboflavin) – 0.02mg	Magnesium – 40mg
Vitamin (B3 Niacin) – 0.24mg	Phosphorus – 38mg
Vitamin B5 (Pantothenic acid) – 0mg	Potassium – 47mg
Vitamin B6 (Pyridoxine) – 0.02mg	Sodium – 35mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 0.31mg
Folate – 6mcg	Copper – 0.08mg
Vitamin C – 2.5mg	Manganese – 0mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0.31mg	Selenium – 13mcg
Vitamin K – 3.5mcg

Tofu – salted and fermented (fuyu)

Amount – 50g Glycemic index – 5
Calories: 58 Carbohydrate: 2.58g Protein: 4.08g Fat: 4g

Vitamin A – 0IU	Calcium – 23mg
Vitamin B1 (Thiamine) – 0.08mg	Iron – 0.99mg
Vitamin B2 (Riboflavin) – 0.05mg	Magnesium – 26mg
Vitamin (B3 Niacin) – 0.19mg	Phosphorus – 36mg
Vitamin B5 (Pantothenic acid) – 0.07mg	Potassium – 38mg
Vitamin B6 (Pyridoxine) – 0.05mg	Sodium – 1436mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 0.78mg
Folate – 14mcg	Copper – 0.19mg
Vitamin C – 0.1mg	Manganese – 0.59mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0mg	Selenium – 8.7mcg
Vitamin K – 0mcg

Tofu (soft)- prepared with calcium sulfate and magnesium chloride (nigari)

Amount – 50g Glycemic Index – 0
Calories: 30 Carbohydrate: 0.9g Protein: 3.27g Fat: 1.84g

Vitamin A – 4IU	Calcium – 56mg
Vitamin B1 (Thiamin) – 0.02mg	Iron – 0.56mg
Vitamin B2 (Riboflavin) – 0.02mg	Magnesium – 14mg
Vitamin (B3 Niacin) – 0.27mg	Phosphorus – 46mg
Vitamin B5 (Pantothenic Acid) – 0.03mg	Potassium – 60mg
Vitamin B6 (Pyridoxine) – 0.03mg	Sodium – 4mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 0.32mg
Folate – 22mcg	Copper – 0.08mg
Vitamin C – 0.1mg	Manganese – 0.2mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0mg	Selenium – 4.5mcg
Vitamin K – 1.0mcg

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