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 2051–2100 of 2,966 foods

#	Food	Category	Per 100 g	% DV
2051	Avocados, raw, California	Fruits and Fruit Juices	0.15 mg	6%
2052	Pumpkin, canned, with salt	Vegetables and Vegetable Products	0.15 mg	6%
2053	Pumpkin, canned, without salt	Vegetables and Vegetable Products	0.15 mg	6%
2054	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids	Fruits and Fruit Juices	0.15 mg	6%
2055	Sauce, cocktail, ready-to-serve	Soups, Sauces, and Gravies	0.15 mg	6%
2056	Loquats, raw	Fruits and Fruit Juices	0.15 mg	6%
2057	Restaurant, family style, coleslaw	Restaurant Foods	0.15 mg	6%
2058	APPLEBEE'S, coleslaw	Restaurant Foods	0.15 mg	6%
2059	Topping, SMUCKER'S MAGIC SHELL	Sweets	0.15 mg	6%
2060	Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.15 mg	6%
2061	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids	Fruits and Fruit Juices	0.15 mg	6%
2062	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids	Fruits and Fruit Juices	0.15 mg	6%
2063	Beverages, LIPTON BRISK, tea, black, ready-to-drink, lemon	Beverages	0.15 mg	6%
2064	Bread, stuffing, dry mix, prepared	Baked Products	0.15 mg	6%
2065	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids	Fruits and Fruit Juices	0.15 mg	6%
2066	Apples, frozen, unsweetened, heated (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.15 mg	6%
2067	Sauce, hot chile, sriracha	Soups, Sauces, and Gravies	0.15 mg	6%
2068	Squash, winter, acorn, cooked, boiled, mashed, with salt	Vegetables and Vegetable Products	0.15 mg	6%
2069	Potatoes, hash brown, frozen, plain, unprepared	Vegetables and Vegetable Products	0.15 mg	6%
2070	Squash, winter, acorn, cooked, boiled, mashed, without salt	Vegetables and Vegetable Products	0.15 mg	6%
2071	Apricots, dehydrated (low-moisture), sulfured, stewed	Fruits and Fruit Juices	0.14 mg	6%
2072	Cereals, corn grits, white, regular and quick, enriched, dry	Breakfast Cereals	0.14 mg	6%
2073	Potatoes, white, flesh and skin, raw	Vegetables and Vegetable Products	0.14 mg	6%
2074	Child formula, ABBOTT NUTRITION, PEDIASURE, ready-to-feed, with iron and fiber	Baby Foods	0.14 mg	6%
2075	Gooseberries, raw	Fruits and Fruit Juices	0.14 mg	6%
2076	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids	Fruits and Fruit Juices	0.14 mg	6%
2077	Babyfood, dinner, mixed vegetable, junior	Baby Foods	0.14 mg	6%
2078	Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.14 mg	6%
2079	CRACKER BARREL, coleslaw	Restaurant Foods	0.14 mg	6%
2080	Plantains, yellow, raw	Fruits and Fruit Juices	0.14 mg	6%
2081	Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.14 mg	6%
2082	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids	Fruits and Fruit Juices	0.14 mg	6%
2083	Carrots, raw	Vegetables and Vegetable Products	0.14 mg	6%
2084	Water convolvulus, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.14 mg	6%
2085	Water convolvulus, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.14 mg	6%
2086	Apples, raw, without skin, cooked, microwave	Fruits and Fruit Juices	0.14 mg	6%
2087	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids	Fruits and Fruit Juices	0.14 mg	6%
2088	Avocados, raw, all commercial varieties	Fruits and Fruit Juices	0.14 mg	6%
2089	Nuts, coconut water (liquid from coconuts)	Nut and Seed Products	0.14 mg	6%
2090	Seeds, breadfruit seeds, raw	Nut and Seed Products	0.14 mg	6%
2091	Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.14 mg	6%
2092	Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.14 mg	6%
2093	Kohlrabi, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.14 mg	6%
2094	Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.14 mg	6%
2095	Agave, cooked (Southwest)	American Indian/Alaska Native Foods	0.14 mg	6%
2096	Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw	Vegetables and Vegetable Products	0.14 mg	6%
2097	Mushrooms, brown, italian, or crimini, raw	Vegetables and Vegetable Products	0.14 mg	6%
2098	Kohlrabi, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.14 mg	6%
2099	Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.14 mg	6%
2100	Oil, flaxseed, contains added sliced flaxseed	Fats and Oils	0.14 mg	6%

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Vegan foods high in Manganese (USDA SR Legacy)

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