Nutrients in 14 ounces of Snacks, pretzels, hard, whole-wheat including both salted and unsalted

Snacks, pretzels, hard, whole-wheat including both salted and unsalted.

Macros Ratio

Protein Fat Carbs

11%

83%

14 oz ▼

Macro Nutrients

Snacks, pretzels, hard, whole-wheat including both salted and unsalted

Energy1437 kcal

49.5%

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 1436.75266 kcal of Energy per 14 ounces, which is 49.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat10.3 g

10.6%

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 10.319218 g of Fat per 14 ounces, which is 10.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat2.22 g

6.95%

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 2.2226008 g of Saturated Fat per 14 ounces, which is 6.95% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.16 g

9.92%

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 0.1587572 g of Omega 3 per 14 ounces, which is 9.92% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 63.14 g

18.4%

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 3.1354547 g of Omega 6 per 14 ounces, which is 18.4% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate323 g

248%

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 322.674009 g of Carbohydrate per 14 ounces, which is 248% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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

Fiber30.6 g

80.4%

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 30.560761 g of Fiber per 14 ounces, which is 80.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein44 g

78.7%

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 44.055123 g of Protein per 14 ounces, which is 78.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Snacks, pretzels, hard, whole-wheat including both salted and unsalted

Vitamin A0 μg

RAE, retinol activity equivalents

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.75 mg

146%

Thiamine

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 1.7463292 mg of Vitamin B1 per 14 ounces, which is 146% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.15 mg

89%

Riboflavin

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 1.15495863 mg of Vitamin B2 per 14 ounces, which is 89% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B326 mg

162%

Niacin, nicotinic acid, niacinamide

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 25.94489541 mg of Vitamin B3 per 14 ounces, which is 162% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.22 mg

64.5%

Pantothenic acid

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 3.22277116 mg of Vitamin B5 per 14 ounces, which is 64.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.1 mg

83.7%

Pyridoxine

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 1.08748682 mg of Vitamin B6 per 14 ounces, which is 83.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9214 μg

53.6%

Folates and Folic Acid

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 214.32222 μg of Vitamin B9 per 14 ounces, which is 53.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C3.97 mg

4.4%

Ascorbic acid

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 3.96893 mg of Vitamin C per 14 ounces, which is 4.4% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

No information available

Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Snacks, pretzels, hard, whole-wheat including both salted and unsalted

Calcium111 mg

11%

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 111.13004 mg of Calcium per 14 ounces, which is 11% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.1 mg

123%

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 1.1113004 mg of Copper per 14 ounces, which is 123% 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

Iron10.7 mg

133%

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 10.6764217 mg of Iron per 14 ounces, which is 133% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium119 mg

28.3%

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 119.0679 mg of Magnesium per 14 ounces, which is 28.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese10.6 mg

459%

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 10.56529166 mg of Manganese per 14 ounces, which is 459% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

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

No information available

Phosphorus496 mg

71%

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 496.11625 mg of Phosphorus per 14 ounces, which is 71% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1707 mg

50%

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 1706.6399 mg of Potassium per 14 ounces, which is 50% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium806 mg

53.7%

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 805.69279 mg of Sodium per 14 ounces, which is 53.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.46 mg

22.4%

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 2.4607366 mg of Zinc per 14 ounces, which is 22.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water15.5 g

0.42%

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 15.478827 g of Water per 14 ounces, which is 0.42% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Snacks, pretzels, hard, whole-wheat including both salted and unsalted:

14 ounces of Snacks, pretzels, hard, whole-wheat including both salted and unsalted has outstanding amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6.
It is an excellent source of Vitamin B5 and Vitamin B9.
It also has some Vitamin C.
It has no Vitamin A and Vitamin B12.

Minerals in 14 ounces of Snacks, pretzels, hard, whole-wheat including both salted and unsalted:

14 ounces of Snacks, pretzels, hard, whole-wheat including both salted and unsalted has outstanding amounts of Copper, Iron and Manganese.
It is an excellent source of Magnesium, Phosphorus, Potassium, Sodium and Zinc.
It also has a good amount of Calcium.

Macronutrients in 14 ounces of Snacks, pretzels, hard, whole-wheat including both salted and unsalted:

14 ounces of Snacks, pretzels, hard, whole-wheat including both salted and unsalted has outstanding amounts of Carbohydrate and Fiber.
It is an excellent source of Protein.
It also has a good amount of Fat, Omega 3 and Omega 6.
This snack has some Saturated Fat.

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Food Info

Nutrients in 14 ounces of Snacks, pretzels, hard, whole-wheat including both salted and unsalted

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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