Vegan foods high in Manganese (USDA SR Legacy)

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 1451–1500 of 2,966 foods

#	Food	Category	Per 100 g	% DV
1451	Parsnips, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.29 mg	13%
1452	Mustard greens, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.29 mg	13%
1453	Okra, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.29 mg	13%
1454	Parsnips, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.29 mg	13%
1455	Broccoli, frozen, chopped, unprepared	Vegetables and Vegetable Products	0.29 mg	13%
1456	Beans, snap, yellow, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.29 mg	13%
1457	Beans, snap, yellow, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.29 mg	13%
1458	Okra, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.29 mg	13%
1459	Mustard greens, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.29 mg	13%
1460	Restaurant, family style, fried mozzarella sticks	Restaurant Foods	0.29 mg	13%
1461	Cookies, vanilla sandwich with creme filling	Baked Products	0.29 mg	13%
1462	Potatoes, microwaved, cooked, in skin, flesh and skin, with salt	Vegetables and Vegetable Products	0.29 mg	13%
1463	Shallots, raw	Vegetables and Vegetable Products	0.29 mg	13%
1464	Potatoes, microwaved, cooked in skin, flesh and skin, without salt	Vegetables and Vegetable Products	0.29 mg	13%
1465	Mung beans, mature seeds, sprouted, cooked, stir-fried	Vegetables and Vegetable Products	0.29 mg	13%
1466	Beans, kidney, red, mature seeds, canned, solids and liquid, low sodium	Legumes and Legume Products	0.29 mg	13%
1467	Beans, kidney, red, mature seeds, canned, solids and liquids	Legumes and Legume Products	0.29 mg	13%
1468	Cookies, vanilla wafers, higher fat	Baked Products	0.29 mg	13%
1469	Babyfood, juice, apple, with calcium	Baby Foods	0.29 mg	13%
1470	Grape leaves, canned	Vegetables and Vegetable Products	0.29 mg	13%
1471	Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.29 mg	13%
1472	Refried beans, canned, traditional, reduced sodium	Legumes and Legume Products	0.29 mg	13%
1473	Cookies, sugar, refrigerated dough, baked	Baked Products	0.29 mg	13%
1474	Refried beans, canned, traditional style	Legumes and Legume Products	0.29 mg	13%
1475	Broadbeans (fava beans), mature seeds, canned	Legumes and Legume Products	0.29 mg	13%
1476	Beans, snap, green, frozen, cooked, boiled, drained without salt	Vegetables and Vegetable Products	0.29 mg	13%
1477	Beans, snap, green, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.29 mg	13%
1478	Jams, preserves, marmalade, reduced sugar	Sweets	0.29 mg	13%
1479	Beets, canned, drained solids	Vegetables and Vegetable Products	0.29 mg	12%
1480	Blackberries, wild, raw (Alaska Native)	American Indian/Alaska Native Foods	0.29 mg	12%
1481	Rice and vermicelli mix, rice pilaf flavor, prepared with 80% margarine	Meals, Entrees, and Side Dishes	0.29 mg	12%
1482	Mushrooms, Chanterelle, raw	Vegetables and Vegetable Products	0.29 mg	12%
1483	Cookies, marshmallow, chocolate-coated (includes marshmallow pies)	Baked Products	0.28 mg	12%
1484	PIZZA HUT 14" Super Supreme Pizza, Hand-Tossed Crust	Fast Foods	0.28 mg	12%
1485	Beans, snap, green, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.28 mg	12%
1486	Potatoes, frozen, french fried, par fried, extruded, prepared, heated in oven, without salt	Vegetables and Vegetable Products	0.28 mg	12%
1487	Arrowhead, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.28 mg	12%
1488	Beans, snap, green, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.28 mg	12%
1489	Arrowhead, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.28 mg	12%
1490	Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain	Legumes and Legume Products	0.28 mg	12%
1491	Mountain yam, hawaii, cooked, steamed, with salt	Vegetables and Vegetable Products	0.28 mg	12%
1492	Mountain yam, hawaii, cooked, steamed, without salt	Vegetables and Vegetable Products	0.28 mg	12%
1493	PAPA JOHN'S 14" The Works Pizza, Original Crust	Fast Foods	0.28 mg	12%
1494	Snacks, yucca (cassava) chips, salted	Snacks	0.28 mg	12%
1495	T.G.I. FRIDAY'S, fried mozzarella	Restaurant Foods	0.28 mg	12%
1496	Wild rice, cooked	Cereal Grains and Pasta	0.28 mg	12%
1497	Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.28 mg	12%
1498	Muffins, corn, toaster-type	Baked Products	0.28 mg	12%
1499	Cake, pudding-type, yellow, dry mix	Baked Products	0.28 mg	12%
1500	Babyfood, vegetable, green beans and potatoes	Baby Foods	0.28 mg	12%

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Vegan foods high in Manganese (USDA SR Legacy)

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