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 1651–1700 of 2,966 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1651 | Peas, edible-podded, frozen, unprepared | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1652 | Restaurant, family style, french fries | Restaurant Foods | 0.23 mg | 10% |
| 1653 | Litchis, dried | Fruits and Fruit Juices | 0.23 mg | 10% |
| 1654 | Beans, black, mature seeds, canned, low sodium | Legumes and Legume Products | 0.23 mg | 10% |
| 1655 | Beans, black turtle, mature seeds, canned | Legumes and Legume Products | 0.23 mg | 10% |
| 1656 | Chicory roots, raw | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1657 | Raspberries, canned, red, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.23 mg | 10% |
| 1658 | Pie, Dutch Apple, Commercially Prepared | Baked Products | 0.23 mg | 10% |
| 1659 | Burdock root, raw | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1660 | Candies, fudge, chocolate marshmallow, prepared-from-recipe | Sweets | 0.23 mg | 10% |
| 1661 | Eggplant, raw | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1662 | Vanilla extract | Spices and Herbs | 0.23 mg | 10% |
| 1663 | Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1664 | Dandelion greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1665 | Mushrooms, shiitake, raw | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1666 | Dandelion greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1667 | Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1668 | Sweet potato leaves, cooked, steamed, with salt | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1669 | Broccoli, stalks, raw | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1670 | Broccoli, flower clusters, raw | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1671 | Broccoli, leaves, raw | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1672 | Sweet potato leaves, cooked, steamed, without salt | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1673 | Ginger root, raw | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1674 | Cake, yellow, light, dry mix | Baked Products | 0.23 mg | 10% |
| 1675 | Potatoes, Russet, flesh and skin, baked | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1676 | Pie, pumpkin, commercially prepared | Baked Products | 0.23 mg | 10% |
| 1677 | Cookie, vanilla with caramel, coconut, and chocolate coating | Baked Products | 0.23 mg | 10% |
| 1678 | Brussels sprouts, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1679 | Potatoes, frozen, french fried, par fried, extruded, unprepared | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1680 | Brussels sprouts, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1681 | Cookies, gluten-free, vanilla sandwich, with creme filling | Baked Products | 0.23 mg | 10% |
| 1682 | Potatoes, o'brien, frozen, prepared | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1683 | Raisins, golden, seedless | Fruits and Fruit Juices | 0.23 mg | 10% |
| 1684 | Waffles, plain, frozen, ready-to-heat | Baked Products | 0.23 mg | 10% |
| 1685 | Apple juice, frozen concentrate, unsweetened, undiluted, without added ascorbic acid | Fruits and Fruit Juices | 0.23 mg | 10% |
| 1686 | Doughnuts, yeast-leavened, with creme filling | Baked Products | 0.23 mg | 10% |
| 1687 | Artichokes, (globe or french), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1688 | Artichokes, (globe or french), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1689 | Apple juice, frozen concentrate, unsweetened, undiluted, with added ascorbic acid | Fruits and Fruit Juices | 0.23 mg | 10% |
| 1690 | Potatoes, hash brown, refrigerated, prepared, pan-fried in canola oil | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1691 | Pie, fried pies, lemon | Baked Products | 0.22 mg | 10% |
| 1692 | Pie, fried pies, cherry | Baked Products | 0.22 mg | 10% |
| 1693 | Pie, fried pies, fruit | Baked Products | 0.22 mg | 10% |
| 1694 | Pasta, fresh-refrigerated, plain, cooked | Cereal Grains and Pasta | 0.22 mg | 10% |
| 1695 | Cereals ready-to-eat, RALSTON Corn Biscuits | Breakfast Cereals | 0.22 mg | 10% |
| 1696 | Soymilk, original and vanilla, unfortified | Legumes and Legume Products | 0.22 mg | 10% |
| 1697 | Cabbage, red, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 1698 | Broccoli, frozen, chopped, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 1699 | Gourd, dishcloth (towelgourd), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 1700 | Cabbage, red, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.22 mg | 10% |
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