Nutrients in 500 calories of Snacks, pretzels, hard, whole-wheat including both salted and unsalted

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

Weight per 500 Calories

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

138g

Snacks, pretzels, hard, whole-wheat including both salted and unsalted has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

11%

83%

500 kcal ▼

Macro Nutrients

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

Energy500 kcal

17.2%

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

Fat3.6 g

3.7%

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 3.5911602209945 g of Fat per 500 calories, which is 3.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.77 g

2.4%

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 0.77348066298343 g of Saturated Fat per 500 calories, which is 2.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.055 g

3.45%

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 0.05524861878453 g of Omega 3 per 500 calories, which is 3.45% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.1 g

6.4%

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 1.0911602209945 g of Omega 6 per 500 calories, which is 6.4% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate112 g

86.4%

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 112.29281767956 g of Carbohydrate per 500 calories, which is 86.4% 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

Fiber10.6 g

28%

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 10.635359116022 g of Fiber per 500 calories, which is 28% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein15.3 g

27.4%

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 15.331491712707 g of Protein per 500 calories, which is 27.4% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.61 mg

50.6%

Thiamine

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 0.60773480662983 mg of Vitamin B1 per 500 calories, which is 50.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.4 mg

31%

Riboflavin

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 0.40193370165746 mg of Vitamin B2 per 500 calories, which is 31% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B39.03 mg

56.4%

Niacin, nicotinic acid, niacinamide

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 9.0290055248619 mg of Vitamin B3 per 500 calories, which is 56.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.12 mg

22.4%

Pantothenic acid

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 1.121546961326 mg of Vitamin B5 per 500 calories, which is 22.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.38 mg

29%

Pyridoxine

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 0.37845303867403 mg of Vitamin B6 per 500 calories, which is 29% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B974.6 μg

18.6%

Folates and Folic Acid

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 74.585635359116 μg of Vitamin B9 per 500 calories, which is 18.6% 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 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 C1.4 mg

1.53%

Ascorbic acid

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 1.3812154696133 mg of Vitamin C per 500 calories, which is 1.53% 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

Calcium38.7 mg

3.87%

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 38.674033149171 mg of Calcium per 500 calories, which is 3.87% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.39 mg

43%

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 0.38674033149171 mg of Copper per 500 calories, which is 43% 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

Iron3.7 mg

46.4%

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 3.7154696132597 mg of Iron per 500 calories, which is 46.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium41.4 mg

9.87%

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 41.436464088398 mg of Magnesium per 500 calories, which is 9.87% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.68 mg

160%

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 3.6767955801105 mg of Manganese per 500 calories, which is 160% 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

Phosphorus173 mg

24.7%

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 172.65193370166 mg of Phosphorus per 500 calories, which is 24.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium594 mg

17.5%

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 593.9226519337 mg of Potassium per 500 calories, which is 17.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium280 mg

18.7%

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 280.38674033149 mg of Sodium per 500 calories, which is 18.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.86 mg

7.8%

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 0.85635359116022 mg of Zinc per 500 calories, which is 7.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water5.4 g

0.15%

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 5.3867403314917 g of Water per 500 calories, which is 0.15% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Snacks, pretzels, hard, whole-wheat including both salted and unsalted:

500 calories of Snacks, pretzels, hard, whole-wheat including both salted and unsalted is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6.
It has a good amount of Vitamin B9.
While 500 calories of product has trace amounts of Vitamin C, it has no Vitamin A and Vitamin B12.

Minerals in 500 calories of Snacks, pretzels, hard, whole-wheat including both salted and unsalted:

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

Macronutrients in 500 calories of Snacks, pretzels, hard, whole-wheat including both salted and unsalted:

500 calories of Snacks, pretzels, hard, whole-wheat including both salted and unsalted has outstanding amounts of Carbohydrate.
It is an excellent source of Fiber and Protein.
It also has some Fat, Saturated Fat, Omega 3 and Omega 6.

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

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Food Info

Nutrients in 500 calories of Snacks, pretzels, hard, whole-wheat including both salted and unsalted

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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