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 1951–2000 of 2,572 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1951 | Beans, pinto, mature seeds, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 1952 | Jute, potherb, boiled, drained, with salt | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 1953 | Squash, summer, scallop, boiled, drained, with salt | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 1954 | Squash, winter, hubbard, boiled, mashed, with salt | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 1955 | Corn, sweet, yellow, frozen, kernels cut off the cob, microwaved | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 1956 | Pomegranate, raw | Fruits and fruit juices | 0.12 mg | 5% |
| 1957 | Potato, O'brien, frozen, unprepared | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 1958 | Potato, mashed, homemade, prepared with whole milk | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 1959 | Alcohol, dessert wine, sweet (18.8% alcohol by volume) | Beverages | 0.12 mg | 5% |
| 1960 | Alcohol, dessert wine, dry (18.8% alcohol by volume) | Beverages | 0.12 mg | 5% |
| 1961 | Soup, tomato, canned, condensed | Soups, Sauces and Gravies | 0.12 mg | 5% |
| 1962 | Apple, raw, without skin, sliced, cooked, boiled | Fruits and fruit juices | 0.12 mg | 5% |
| 1963 | Dessert, pudding, chocolate, ready-to-eat | Sweets | 0.12 mg | 5% |
| 1964 | Soup, tomato, canned, condensed, reduced sodium | Soups, Sauces and Gravies | 0.12 mg | 5% |
| 1965 | Pepper, sweet, yellow, raw | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 1966 | Pepper, sweet, green, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 1967 | Alcohol, table wine, white (11.5% alcohol by volume) | Beverages | 0.12 mg | 5% |
| 1968 | Orange juice, frozen concentrate, undiluted | Fruits and fruit juices | 0.12 mg | 5% |
| 1969 | Potato, mashed, homemade, prepared with 2% M.F. milk and butter | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 1970 | Orange juice, frozen concentrate, undiluted, with added calcium and Vitamin D | Fruits and fruit juices | 0.12 mg | 5% |
| 1971 | Crabapple, raw | Fruits and fruit juices | 0.12 mg | 5% |
| 1972 | Mushroom, boiled, drained | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 1973 | Pepper, sweet, green, boiled, drained | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 1974 | Pepper, sweet, green, boiled, drained, with salt | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 1975 | Pepper, sweet, red, boiled, drained | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 1976 | Pepper, sweet, red, boiled, drained, with salt | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 1977 | Potato, mashed, homemade, prepared with 2% M.F. milk and margarine | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 1978 | Pepper, sweet, red, sauteed | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 1979 | Mushroom, boiled, drained, with salt | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 1980 | Potato, mashed, homemade, prepared with whole milk and butter | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 1981 | Tomato, red, ripe, raw, year round average | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 1982 | Pepper, jalapeno, canned, solids and liquid | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 1983 | Bread stuffing, cornbread, dry mix, prepared | Baked Products | 0.11 mg | 5% |
| 1984 | Candies, bars, Alpine White bar with almonds | Sweets | 0.11 mg | 5% |
| 1985 | Sauce, plum, ready-to-serve | Soups, Sauces and Gravies | 0.11 mg | 5% |
| 1986 | Pasta, rice noodles, cooked | Cereals, Grains and Pasta | 0.11 mg | 5% |
| 1987 | Babyfood, dessert, jarred, banana graham pie | Babyfoods | 0.11 mg | 5% |
| 1988 | Sauce, salsa, ready-to-serve | Soups, Sauces and Gravies | 0.11 mg | 5% |
| 1989 | Bamboo shoots, boiled, drained | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 1990 | Eggplant (aubergine, brinjal), boiled, drained | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 1991 | Potato, mashed, homemade, prepared with whole milk and margarine | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 1992 | Tomato products, canned, sauce | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 1993 | Nuts, ginkgo nuts, raw | Nuts and Seeds | 0.11 mg | 5% |
| 1994 | Mushroom, oyster, raw | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 1995 | Tomato sauce, unsalted | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 1996 | Babyfood, vegetables, jarred, mixed vegetables, all stages | Babyfoods | 0.11 mg | 5% |
| 1997 | Babyfood, vegetables and fruit, zucchini and apple | Babyfoods | 0.11 mg | 5% |
| 1998 | Cherry, sour, red, raw | Fruits and fruit juices | 0.11 mg | 5% |
| 1999 | Pepper, sweet, red, raw | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 2000 | Potato puff, frozen, unprepared | Vegetables and Vegetable Products | 0.11 mg | 5% |
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