Nutrients in 300 calories of Pretzels, soft, unsalted

Pretzels, soft, unsalted.

Weight per 300 Calories

Pretzels, soft, unsalted

87g

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

Macros Ratio

Protein Fat Carbs

10%

82%

300 kcal ▼

Macro Nutrients

Pretzels, soft, unsalted

Energy300 kcal

10.3%

Pretzels, soft, unsalted have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.7 g

2.78%

Pretzels, soft, unsalted have 2.695652173913 g of Fat per 300 calories, which is 2.78% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.6 g

1.9%

Pretzels, soft, unsalted have 0.60434782608696 g of Saturated Fat per 300 calories, which is 1.9% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.048 g

Pretzels, soft, unsalted have 0.047826086956522 g of Omega 3 per 300 calories, which is 3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.78 g

4.56%

Pretzels, soft, unsalted have 0.77565217391304 g of Omega 6 per 300 calories, which is 4.56% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate61.8 g

47.5%

Pretzels, soft, unsalted have 61.773913043478 g of Carbohydrate per 300 calories, which is 47.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.22 g

0.3%

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

Pretzels, soft, unsalted have 0.21739130434783 g of Sugars per 300 calories, which is 0.3% 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

Fiber1.48 g

3.9%

Pretzels, soft, unsalted have 1.4782608695652 g of Fiber per 300 calories, which is 3.9% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein7.13 g

12.7%

Pretzels, soft, unsalted have 7.1304347826087 g of Protein per 300 calories, which is 12.7% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.36 mg

29.7%

Thiamine

Pretzels, soft, unsalted have 0.35652173913043 mg of Vitamin B1 per 300 calories, which is 29.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.25 mg

19.4%

Riboflavin

Pretzels, soft, unsalted have 0.25217391304348 mg of Vitamin B2 per 300 calories, which is 19.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.7 mg

23.2%

Niacin, nicotinic acid, niacinamide

Pretzels, soft, unsalted have 3.7130434782609 mg of Vitamin B3 per 300 calories, which is 23.2% 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 B60.017 mg

1.34%

Pyridoxine

Pretzels, soft, unsalted have 0.017391304347826 mg of Vitamin B6 per 300 calories, which is 1.34% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B921 μg

5.2%

Folates and Folic Acid

Pretzels, soft, unsalted have 20.869565217391 μg of Vitamin B9 per 300 calories, which is 5.2% 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 300 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 300 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.47 mg

3.13%

Tocopherols and Tocotrienols

Pretzels, soft, unsalted have 0.4695652173913 mg of Vitamin E per 300 calories, which is 3.13% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2.35 μg

1.96%

Phytomenadione or phylloquinone

Pretzels, soft, unsalted have 2.3478260869565 μg of Vitamin K per 300 calories, which is 1.96% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Pretzels, soft, unsalted

Calcium20 mg

Pretzels, soft, unsalted have 20 mg of Calcium per 300 calories, which is 2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.11 mg

12%

Pretzels, soft, unsalted have 0.1095652173913 mg of Copper per 300 calories, which is 12% 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

Iron3.4 mg

42.6%

Pretzels, soft, unsalted have 3.4086956521739 mg of Iron per 300 calories, which is 42.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium18.3 mg

4.35%

Pretzels, soft, unsalted have 18.260869565217 mg of Magnesium per 300 calories, which is 4.35% 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

Phosphorus68.7 mg

9.8%

Pretzels, soft, unsalted have 68.695652173913 mg of Phosphorus per 300 calories, which is 9.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium76.5 mg

2.25%

Pretzels, soft, unsalted have 76.521739130435 mg of Potassium per 300 calories, which is 2.25% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium15 μg

27%

Pretzels, soft, unsalted have 14.95652173913 μg of Selenium per 300 calories, which is 27% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium219 mg

14.6%

Pretzels, soft, unsalted have 219.13043478261 mg of Sodium per 300 calories, which is 14.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.82 mg

7.43%

Pretzels, soft, unsalted have 0.81739130434783 mg of Zinc per 300 calories, which is 7.43% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water13 g

0.35%

Pretzels, soft, unsalted have 13.04347826087 g of Water per 300 calories, which is 0.35% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Pretzels, soft, unsalted:

300 calories of Pretzels, soft, unsalted is an excellent source of Vitamin B1 and Vitamin B3.
It has a good amount of Vitamin B2.
It also has some Vitamin B9 and Vitamin E.
While 300 calories of product has trace amounts of Vitamin B6 and Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 300 calories of Pretzels, soft, unsalted:

300 calories of Pretzels, soft, unsalted is an excellent source of Iron and Selenium.
It has a good amount of Copper, Phosphorus, Sodium and Zinc.
It also has some Magnesium.
The product has trace amounts of Calcium and Potassium.

Macronutrients in 300 calories of Pretzels, soft, unsalted:

300 calories of Pretzels, soft, unsalted is an excellent source of Carbohydrate.
It has a good amount of Protein.
It also has some Fat, Omega 3, Omega 6 and Fiber.
While 300 calories of product has trace amounts of Saturated Fat, 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 300 calories of Pretzels, soft, unsalted

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Pretzels, soft, unsalted with: