Grains and legumes top this ranking because manganese accumulates in plant seeds as they develop. Whole grains retain it in the bran and germ; refined grains lose most of it during milling. Tea leaves also concentrate manganese, which is why a cup can contain a meaningful share of the 2.3 mg Daily Value.
Manganese works in your bones, blood clotting, and the chemical reactions that turn food into energy. Most people get enough from ordinary meals, so a ranking by concentration tells you where it lives in food rather than where you should focus your diet. Absorption varies widely between individuals and drops when you also consume iron or calcium from the same meal.
FDA daily value: 2.3 mg
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Showing 1151–1200 of 2,572 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1151 | Doughnut (donut), cake-type, chocolate, sugared or glazed | Baked Products | 0.37 mg | 16% |
| 1152 | Beans, cranberry (roman), boiled | Legumes and Legume Products | 0.37 mg | 16% |
| 1153 | Turnip greens, frozen, unprepared | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1154 | Apricots, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 0.37 mg | 16% |
| 1155 | Beans, snap (Italian, green or yellow), frozen, unprepared | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1156 | Muffin, blueberry, toaster-type | Baked Products | 0.37 mg | 16% |
| 1157 | Raspberry, wild, raw | Fruits and fruit juices | 0.37 mg | 16% |
| 1158 | Dessert, pudding, chocolate, dry mix, instant, unprepared | Sweets | 0.37 mg | 16% |
| 1159 | Refried beans | Legumes and Legume Products | 0.37 mg | 16% |
| 1160 | Candies, bars, Mars almond | Sweets | 0.37 mg | 16% |
| 1161 | Beans, pinto, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1162 | Succotash, canned with whole kernel corn, solids and liquid | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1163 | Chard, swiss, raw | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1164 | Snacks, tortilla chips, ranch | Snacks | 0.36 mg | 16% |
| 1165 | Bread, focaccia, Italian flatbread, plain | Baked Products | 0.36 mg | 16% |
| 1166 | Beans, lima, dry, large, canned, solids and liquid | Legumes and Legume Products | 0.36 mg | 16% |
| 1167 | Cookie, chocolate chip, dry mix, unprepared | Baked Products | 0.36 mg | 16% |
| 1168 | Beans, baked, canned, with pork and sweet sauce | Legumes and Legume Products | 0.36 mg | 16% |
| 1169 | Danish pastry, cinnamon | Baked Products | 0.36 mg | 16% |
| 1170 | Snacks, potato chips, dried potatoes, light | Snacks | 0.36 mg | 16% |
| 1171 | Beans, baked, canned, with pork | Legumes and Legume Products | 0.36 mg | 16% |
| 1172 | Juice drink, pineapple and orange, vitamin C added, canned | Beverages | 0.36 mg | 16% |
| 1173 | Restaurant, Chinese, noodles, crunchy | Cereals, Grains and Pasta | 0.36 mg | 16% |
| 1174 | Drink, fruit punch, frozen concentrate | Beverages | 0.36 mg | 16% |
| 1175 | Arrowhead, raw | Vegetables and Vegetable Products | 0.36 mg | 16% |
| 1176 | Cranberry, raw | Fruits and fruit juices | 0.36 mg | 16% |
| 1177 | Cornsalad (lamb's lettuce), raw | Vegetables and Vegetable Products | 0.36 mg | 16% |
| 1178 | Grains, rice, white, short-grain, cooked | Cereals, Grains and Pasta | 0.36 mg | 16% |
| 1179 | Snacks, tortilla chips, plain, yellow corn | Snacks | 0.36 mg | 16% |
| 1180 | Peas and carrots, canned, solids and liquid | Vegetables and Vegetable Products | 0.36 mg | 16% |
| 1181 | Chrysanthemum, garland, boiled, drained | Vegetables and Vegetable Products | 0.35 mg | 15% |
| 1182 | Pumpkin leaves, boiled, drained | Vegetables and Vegetable Products | 0.35 mg | 15% |
| 1183 | Muffin, corn, commercial | Baked Products | 0.35 mg | 15% |
| 1184 | Persimmon, japanese, raw | Fruits and fruit juices | 0.35 mg | 15% |
| 1185 | Pumpkin leaves, raw | Vegetables and Vegetable Products | 0.35 mg | 15% |
| 1186 | Fast foods, sandwiches and burgers, submarine sandwich on white bread with coldcuts, lettuce and tomatoes | Fast Foods | 0.35 mg | 15% |
| 1187 | Grains, rice, white, long-grain, parboiled, cooked | Cereals, Grains and Pasta | 0.35 mg | 15% |
| 1188 | Candies, bars, Baby Ruth | Sweets | 0.35 mg | 15% |
| 1189 | Cookie, brownie, regular, dry mix, unprepared | Baked Products | 0.35 mg | 15% |
| 1190 | Candies, truffles, homemade | Sweets | 0.35 mg | 15% |
| 1191 | Pumpkin leaves, boiled, drained, with salt | Vegetables and Vegetable Products | 0.35 mg | 15% |
| 1192 | Chrysanthemum, garland, boiled, drained, with salt | Vegetables and Vegetable Products | 0.35 mg | 15% |
| 1193 | Cake, pineapple upside-down, homemade | Baked Products | 0.35 mg | 15% |
| 1194 | Candies, bars, Snickers | Sweets | 0.35 mg | 15% |
| 1195 | Bread, Irish soda, homemade | Baked Products | 0.35 mg | 15% |
| 1196 | Borage, raw | Vegetables and Vegetable Products | 0.35 mg | 15% |
| 1197 | Dock (sorrel), raw | Vegetables and Vegetable Products | 0.35 mg | 15% |
| 1198 | Onion rings, breaded, par fried, frozen, heated in oven | Vegetables and Vegetable Products | 0.35 mg | 15% |
| 1199 | Beans, lima (fordhook), frozen, unprepared | Vegetables and Vegetable Products | 0.34 mg | 15% |
| 1200 | Grains, rice, white, long-grain, pre-cooked or instant, enriched, prepared | Cereals, Grains and Pasta | 0.34 mg | 15% |
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