Vegan foods high in Manganese

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 1551–1600 of 5,831 foods

#	Food	Category	Per 100 g	% DV	Source
1551	Cattail, Narrow Leaf Shoots (Northern Plains Indians)	American Indian/Alaska Native Foods	0.76 mg	33%	USDA_SR
1552	Succotash, boiled, drained, with salt	Vegetables and Vegetable Products	0.76 mg	33%	CNF
1553	Cattail, narrow leaf shoots, native	Vegetables and Vegetable Products	0.76 mg	33%	CNF
1554	Tofu, regular; soft or firm, prepared with magnesium chloride (nigari)	Legumes and Legume Products	0.76 mg	33%	CNF
1555	Flour, wheat, all-purpose, enriched, bleached	Cereal Grains and Pasta	0.76 mg	33%	USDA_FF
1556	Cornmeal, blue (Navajo)	American Indian/Alaska Native Foods	0.76 mg	33%	USDA_SR
1557	Cookies, oatmeal, soft, with raisins	Baked Products	0.76 mg	33%	USDA_FF
1558	Rolls, dinner, oat bran	Baked Products	0.75 mg	33%	USDA_SR
1559	Roll, dinner, oat bran	Baked Products	0.75 mg	33%	CNF
1560	Flour, bread, white, enriched, unbleached	Cereal Grains and Pasta	0.75 mg	33%	USDA_FF
1561	Grains, wheat flour, white, bread flour	Cereals, Grains and Pasta	0.75 mg	33%	CNF
1562	Cereal, ready to eat, Cap'n Crunch, Quaker	Breakfast cereals	0.75 mg	33%	CNF
1563	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH	Breakfast Cereals	0.75 mg	32%	USDA_SR
1564	Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed	Legumes and Legume Products	0.74 mg	32%	USDA_FF
1565	Popovers, dry mix, unenriched	Baked Products	0.74 mg	32%	USDA_SR
1566	Popovers, dry mix, enriched	Baked Products	0.74 mg	32%	USDA_SR
1567	Popover, dry mix, unprepared	Baked Products	0.74 mg	32%	CNF
1568	Crackers, melba toast, rye (includes pumpernickel)	Baked Products	0.74 mg	32%	USDA_SR
1569	Cracker, melba toast, rye (includes pumpernickel)	Baked Products	0.74 mg	32%	CNF
1570	Vinespinach, (basella), raw	Vegetables and Vegetable Products	0.73 mg	32%	USDA_SR
1571	Vine spinach, raw	Vegetables and Vegetable Products	0.73 mg	32%	CNF
1572	Babyfood, Baby MUM MUM Rice Biscuits	Baby Foods	0.73 mg	32%	USDA_SR
1573	Beverages, Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder	Beverages	0.73 mg	32%	USDA_SR
1574	Sausage, meatless	Legumes and Legume Products	0.72 mg	32%	USDA_SR
1575	Meatless, sausage	Legumes and Legume Products	0.72 mg	32%	CNF
1576	Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)	Baked Products	0.72 mg	31%	USDA_SR
1577	Smelt, dried (Alaska Native)	American Indian/Alaska Native Foods	0.72 mg	31%	USDA_SR
1578	English muffin, raisin-cinnamon, (apple cinnamon) toasted	Baked Products	0.72 mg	31%	CNF
1579	Cereal, hot, oats, instant: cinnamon and spice, prepared, Quaker	Breakfast cereals	0.72 mg	31%	CNF
1580	Grapes, american type (slip skin), raw	Fruits and Fruit Juices	0.72 mg	31%	USDA_SR
1581	Grape, North American type (slip skin), raw	Fruits and fruit juices	0.72 mg	31%	CNF
1582	Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.72 mg	31%	USDA_SR
1583	Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.72 mg	31%	USDA_SR
1584	Spinach, frozen, boiled, drained	Vegetables and Vegetable Products	0.72 mg	31%	CNF
1585	Taro leaves, raw	Vegetables and Vegetable Products	0.71 mg	31%	USDA_SR
1586	Taro leaves, raw	Vegetables and Vegetable Products	0.71 mg	31%	CNF
1587	Cereal, ready to eat, Froot Loops, Kellogg's	Breakfast cereals	0.71 mg	31%	CNF
1588	Snack, BALANCE, original bar	Snacks	0.71 mg	31%	USDA_SR
1589	Pie, pecan, prepared from recipe	Baked Products	0.71 mg	31%	USDA_SR
1590	Pie, pecan, homemade	Baked Products	0.71 mg	31%	CNF
1591	Soup, pea, green or split, dehydrated	Soups, Sauces and Gravies	0.71 mg	31%	CNF
1592	Pie, pecan, commercially prepared	Baked Products	0.71 mg	31%	USDA_SR
1593	Soybeans, mature seeds, sprouted, cooked, steamed, with salt	Vegetables and Vegetable Products	0.71 mg	31%	USDA_SR
1594	Soybeans, mature seeds, sprouted, cooked, steamed	Vegetables and Vegetable Products	0.71 mg	31%	USDA_SR
1595	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Vegetables and Vegetable Products	0.71 mg	31%	USDA_SR
1596	Seaweed, Canadian cultivated EMI-TSUNOMATA, rehydrated	Vegetables and Vegetable Products	0.71 mg	31%	CNF
1597	Spinach, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	0.71 mg	31%	CNF
1598	Pie, pecan, commercial	Baked Products	0.71 mg	31%	CNF
1599	Soybeans, mature seeds, sprouted, bean sprouts, steamed	Vegetables and Vegetable Products	0.71 mg	31%	CNF
1600	Beverage mix, chocolate flavour, powder	Beverages	0.71 mg	31%	CNF

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Vegan foods high in Manganese

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