Nutrients in 500 calories of Pretzels, soft, unsalted

Pretzels, soft, unsalted.

Weight per 500 Calories

Pretzels, soft, unsalted

145g

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

Macros Ratio

Protein Fat Carbs

10%

82%

500 kcal ▼

Macro Nutrients

Pretzels, soft, unsalted

Energy500 kcal

17.2%

Pretzels, soft, unsalted 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

Fat4.5 g

4.63%

Pretzels, soft, unsalted have 4.4927536231884 g of Fat per 500 calories, which is 4.63% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1 g

3.15%

Pretzels, soft, unsalted have 1.0072463768116 g of Saturated Fat per 500 calories, which is 3.15% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.08 g

Pretzels, soft, unsalted have 0.079710144927536 g of Omega 3 per 500 calories, which is 5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.3 g

7.6%

Pretzels, soft, unsalted have 1.2927536231884 g of Omega 6 per 500 calories, which is 7.6% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Pretzels, soft, unsalted 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, unsalted have 102.95652173913 g of Carbohydrate per 500 calories, which is 79% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.36 g

0.5%

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

Pretzels, soft, unsalted have 0.36231884057971 g of Sugars per 500 calories, which is 0.5% 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

Fiber2.46 g

6.5%

Pretzels, soft, unsalted have 2.463768115942 g of Fiber per 500 calories, which is 6.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein12 g

21.2%

Pretzels, soft, unsalted have 11.884057971014 g of Protein per 500 calories, which is 21.2% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Pretzels, soft, unsalted

Vitamin A0 μg

RAE, retinol activity equivalents

Pretzels, soft, unsalted 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
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Vitamin B10.59 mg

49.5%

Thiamine

Pretzels, soft, unsalted have 0.59420289855072 mg of Vitamin B1 per 500 calories, which is 49.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.42 mg

32.3%

Riboflavin

Pretzels, soft, unsalted have 0.42028985507246 mg of Vitamin B2 per 500 calories, which is 32.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.2 mg

38.7%

Niacin, nicotinic acid, niacinamide

Pretzels, soft, unsalted have 6.1884057971014 mg of Vitamin B3 per 500 calories, which is 38.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B5

Pantothenic acid

No information available

Vitamin B60.029 mg

2.23%

Pyridoxine

Pretzels, soft, unsalted have 0.028985507246377 mg of Vitamin B6 per 500 calories, which is 2.23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B934.8 μg

8.7%

Folates and Folic Acid

Pretzels, soft, unsalted have 34.782608695652 μg of Vitamin B9 per 500 calories, which is 8.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Pretzels, soft, unsalted 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
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Vitamin C0 mg

Ascorbic acid

Pretzels, soft, unsalted 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, unsalted 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
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Vitamin E0.78 mg

5.2%

Tocopherols and Tocotrienols

Pretzels, soft, unsalted have 0.78260869565217 mg of Vitamin E per 500 calories, which is 5.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3.9 μg

3.26%

Phytomenadione or phylloquinone

Pretzels, soft, unsalted have 3.9130434782609 μg of Vitamin K per 500 calories, which is 3.26% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Pretzels, soft, unsalted

Calcium33.3 mg

3.33%

Pretzels, soft, unsalted have 33.333333333333 mg of Calcium per 500 calories, which is 3.33% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.18 mg

20.3%

Pretzels, soft, unsalted have 0.18260869565217 mg of Copper per 500 calories, which is 20.3% 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

Iron5.7 mg

71%

Pretzels, soft, unsalted have 5.6811594202899 mg of Iron per 500 calories, which is 71% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium30.4 mg

7.25%

Pretzels, soft, unsalted have 30.434782608696 mg of Magnesium per 500 calories, which is 7.25% 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

Phosphorus114 mg

16.4%

Pretzels, soft, unsalted have 114.49275362319 mg of Phosphorus per 500 calories, which is 16.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium128 mg

3.75%

Pretzels, soft, unsalted have 127.53623188406 mg of Potassium per 500 calories, which is 3.75% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium25 μg

45.3%

Pretzels, soft, unsalted have 24.927536231884 μg of Selenium per 500 calories, which is 45.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium365 mg

24.3%

Pretzels, soft, unsalted have 365.21739130435 mg of Sodium per 500 calories, which is 24.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.36 mg

12.4%

Pretzels, soft, unsalted have 1.3623188405797 mg of Zinc per 500 calories, which is 12.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water21.7 g

0.59%

Pretzels, soft, unsalted have 21.739130434783 g of Water per 500 calories, which is 0.59% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Pretzels, soft, unsalted:

500 calories of Pretzels, soft, unsalted 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, unsalted:

500 calories of Pretzels, soft, unsalted 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, unsalted:

500 calories of Pretzels, soft, unsalted 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, unsalted with:

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

Food Info

Nutrients in 500 calories of Pretzels, soft, unsalted

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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