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 2051–2100 of 5,831 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2051 | Seeds, pumpkin and squash seeds, whole, roasted | Nuts and Seeds | 0.50 mg | 22% | CNF |
| 2052 | Seeds, pumpkin and squash seeds, whole, roasted, salted | Nuts and Seeds | 0.50 mg | 22% | CNF |
| 2053 | Puff pastry, frozen, ready-to-bake, baked | Baked Products | 0.49 mg | 22% | USDA_SR |
| 2054 | Sweets, syrups. table blends, cane and 15% maple | Sweets | 0.49 mg | 22% | CNF |
| 2055 | Candies, bars, Chunky | Sweets | 0.49 mg | 22% | CNF |
| 2056 | Puff pastry, frozen, ready-to-bake, baked | Baked Products | 0.49 mg | 22% | CNF |
| 2057 | Lentils, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.49 mg | 21% | USDA_SR |
| 2058 | Lentils, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.49 mg | 21% | USDA_SR |
| 2059 | Candies, sweet chocolate | Sweets | 0.49 mg | 21% | USDA_SR |
| 2060 | Candies, bars, sweet chocolate | Sweets | 0.49 mg | 21% | CNF |
| 2061 | Lentils, boiled, salted | Legumes and Legume Products | 0.49 mg | 21% | CNF |
| 2062 | Lentils, boiled | Legumes and Legume Products | 0.49 mg | 21% | CNF |
| 2063 | Raspberries, raw | Fruits and Fruit Juices | 0.49 mg | 21% | USDA_FF |
| 2064 | Raspberries, raw | Fruits and Fruit Juices | 0.49 mg | 21% | USDA_FF |
| 2065 | Spinach, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.49 mg | 21% | USDA_SR |
| 2066 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.49 mg | 21% | USDA_SR |
| 2067 | Spinach, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.49 mg | 21% | USDA_SR |
| 2068 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.49 mg | 21% | USDA_SR |
| 2069 | Spinach, canned, solids and liquids, unsalted | Vegetables and Vegetable Products | 0.49 mg | 21% | CNF |
| 2070 | Bread, garlic, toasted | Baked Products | 0.49 mg | 21% | CNF |
| 2071 | Spinach, canned, solids and liquid | Vegetables and Vegetable Products | 0.49 mg | 21% | CNF |
| 2072 | Beans, pinto, frozen, boiled, drained | Vegetables and Vegetable Products | 0.49 mg | 21% | CNF |
| 2073 | Crackers, standard snack-type, regular | Baked Products | 0.49 mg | 21% | USDA_SR |
| 2074 | Bread, Italian | Baked Products | 0.49 mg | 21% | USDA_SR |
| 2075 | Cracker, standard snack-type | Baked Products | 0.49 mg | 21% | CNF |
| 2076 | Sweet potato, baked, skin removed after baking, with salt | Vegetables and Vegetable Products | 0.49 mg | 21% | CNF |
| 2077 | Beans, pinto, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.49 mg | 21% | CNF |
| 2078 | Dessert, pudding, coconut, dry mix, instant, unprepared | Sweets | 0.49 mg | 21% | CNF |
| 2079 | Spinach, baby | Vegetables and Vegetable Products | 0.49 mg | 21% | USDA_FF |
| 2080 | Spinach, baby | Vegetables and Vegetable Products | 0.49 mg | 21% | USDA_FF |
| 2081 | Puff pastry, frozen, ready-to-bake | Baked Products | 0.49 mg | 21% | USDA_SR |
| 2082 | PIZZA HUT, breadstick, parmesan garlic | Fast Foods | 0.49 mg | 21% | USDA_SR |
| 2083 | Potatoes, mashed, dehydrated, granules with milk, dry form | Vegetables and Vegetable Products | 0.49 mg | 21% | USDA_SR |
| 2084 | Puff pastry, frozen, ready-to-bake | Baked Products | 0.49 mg | 21% | CNF |
| 2085 | Potato, mashed, dehydrated, granules with milk, unprepared | Vegetables and Vegetable Products | 0.49 mg | 21% | CNF |
| 2086 | Yardlong beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.49 mg | 21% | USDA_SR |
| 2087 | Yardlong beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.49 mg | 21% | USDA_SR |
| 2088 | Snacks, cornnuts, barbecue-flavor | Snacks | 0.49 mg | 21% | USDA_SR |
| 2089 | Fast foods, dessert, animal crackers | Fast Foods | 0.49 mg | 21% | CNF |
| 2090 | Snacks, corn nuts, barbecue | Snacks | 0.49 mg | 21% | CNF |
| 2091 | Beans, yardlong, mature seeds, boiled, salted | Legumes and Legume Products | 0.49 mg | 21% | CNF |
| 2092 | Beans, yardlong, mature seeds, boiled | Legumes and Legume Products | 0.49 mg | 21% | CNF |
| 2093 | APPLEBEE'S, crunchy onion rings | Restaurant Foods | 0.49 mg | 21% | USDA_SR |
| 2094 | Cake, snack cakes, creme-filled, chocolate with frosting | Baked Products | 0.48 mg | 21% | USDA_SR |
| 2095 | Corn grain, yellow | Cereal Grains and Pasta | 0.48 mg | 21% | USDA_SR |
| 2096 | Corn grain, white | Cereal Grains and Pasta | 0.48 mg | 21% | USDA_SR |
| 2097 | Grains, corn, yellow, field, dry | Cereals, Grains and Pasta | 0.48 mg | 21% | CNF |
| 2098 | Pasta, gluten-free, corn, dry | Cereal Grains and Pasta | 0.48 mg | 21% | USDA_SR |
| 2099 | Pasta, corn, dry | Cereals, Grains and Pasta | 0.48 mg | 21% | CNF |
| 2100 | Hyacinth beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.48 mg | 21% | USDA_SR |
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