Nutrients in 500 calories of Pretzels, soft

Pretzels, soft.

Weight per 500 Calories

Pretzels, soft

148g

Pretzels, soft has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

10%

82%

500 kcal ▼

Macro Nutrients

Pretzels, soft

Energy500 kcal

17.2%

Pretzels, soft have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat4.6 g

4.73%

Pretzels, soft have 4.585798816568 g of Fat per 500 calories, which is 4.73% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.03 g

3.2%

Pretzels, soft have 1.0281065088757 g of Saturated Fat per 500 calories, which is 3.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.081 g

5.1%

Pretzels, soft have 0.081360946745562 g of Omega 3 per 500 calories, which is 5.1% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.3 g

7.76%

Pretzels, soft have 1.3195266272189 g of Omega 6 per 500 calories, which is 7.76% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Pretzels, soft have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate103 g

79%

Pretzels, soft have 102.64792899408 g of Carbohydrate per 500 calories, which is 79% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.37 g

0.51%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Pretzels, soft have 0.3698224852071 g of Sugars per 500 calories, which is 0.51% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber2.5 g

6.6%

Pretzels, soft have 2.5147928994083 g of Fiber per 500 calories, which is 6.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein12 g

21.7%

Pretzels, soft have 12.130177514793 g of Protein per 500 calories, which is 21.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Pretzels, soft

Vitamin A0 μg

RAE, retinol activity equivalents

Pretzels, soft have 0 μg of Vitamin A per 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.61 mg

50.5%

Thiamine

Pretzels, soft have 0.60650887573964 mg of Vitamin B1 per 500 calories, which is 50.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.43 mg

33%

Riboflavin

Pretzels, soft have 0.42899408284024 mg of Vitamin B2 per 500 calories, which is 33% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B36.3 mg

39.5%

Niacin, nicotinic acid, niacinamide

Pretzels, soft have 6.3165680473373 mg of Vitamin B3 per 500 calories, which is 39.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

Pantothenic acid

No information available

Vitamin B60.03 mg

2.28%

Pyridoxine

Pretzels, soft have 0.029585798816568 mg of Vitamin B6 per 500 calories, which is 2.28% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B935.5 μg

8.88%

Folates and Folic Acid

Pretzels, soft have 35.502958579882 μg of Vitamin B9 per 500 calories, which is 8.88% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Pretzels, soft have 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C0 mg

Ascorbic acid

Pretzels, soft have 0 mg of Vitamin C per 500 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Pretzels, soft have 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E0.8 mg

5.33%

Tocopherols and Tocotrienols

Pretzels, soft have 0.79881656804734 mg of Vitamin E per 500 calories, which is 5.33% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K4 μg

3.33%

Phytomenadione or phylloquinone

Pretzels, soft have 3.9940828402367 μg of Vitamin K per 500 calories, which is 3.33% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Pretzels, soft

Calcium34 mg

3.4%

Pretzels, soft have 34.023668639053 mg of Calcium per 500 calories, which is 3.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.19 mg

20.7%

Pretzels, soft have 0.18639053254438 mg of Copper per 500 calories, which is 20.7% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron5.8 mg

72.5%

Pretzels, soft have 5.7988165680473 mg of Iron per 500 calories, which is 72.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium31 mg

7.4%

Pretzels, soft have 31.065088757396 mg of Magnesium per 500 calories, which is 7.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese

No information available

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus117 mg

16.7%

Pretzels, soft have 116.86390532544 mg of Phosphorus per 500 calories, which is 16.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium130 mg

3.83%

Pretzels, soft have 130.1775147929 mg of Potassium per 500 calories, which is 3.83% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium25.4 μg

46.3%

Pretzels, soft have 25.443786982249 μg of Selenium per 500 calories, which is 46.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium300 mg

20%

Pretzels, soft have 300.29585798817 mg of Sodium per 500 calories, which is 20% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.4 mg

12.6%

Pretzels, soft have 1.3905325443787 mg of Zinc per 500 calories, which is 12.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water22 g

0.6%

Pretzels, soft have 22.189349112426 g of Water per 500 calories, which is 0.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Pretzels, soft:

500 calories of Pretzels, soft is an excellent source of Vitamin B1, Vitamin B2 and Vitamin B3.
It has a good amount of Vitamin B9.
It also has some Vitamin E and Vitamin K.
While 500 calories of product has trace amounts of Vitamin B6, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 500 calories of Pretzels, soft:

500 calories of Pretzels, soft is an excellent source of Copper, Iron, Selenium and Sodium.
It has a good amount of Magnesium, Phosphorus and Zinc.
It also has some Calcium and Potassium.

Macronutrients in 500 calories of Pretzels, soft:

500 calories of Pretzels, soft is an excellent source of Carbohydrate and Protein.
It has a good amount of Omega 6.
It also has some Fat, Saturated Fat, Omega 3 and Fiber.
It has no Sugars.

Compare Pretzels, soft with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 500 calories of Pretzels, soft

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Pretzels, soft with: