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 2101–2150 of 2,966 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2101 | Potatoes, red, flesh and skin, raw | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2102 | Pancakes, plain, dry mix, incomplete, prepared | Baked Products | 0.14 mg | 6% |
| 2103 | Yokan, prepared from adzuki beans and sugar | Legumes and Legume Products | 0.14 mg | 6% |
| 2104 | Cranberry juice cocktail, frozen concentrate | Beverages | 0.14 mg | 6% |
| 2105 | Pie, cherry, commercially prepared | Baked Products | 0.14 mg | 6% |
| 2106 | Potatoes, boiled, cooked without skin, flesh, with salt | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2107 | Potatoes, boiled, cooked without skin, flesh, without salt | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2108 | Corn bran, crude | Cereal Grains and Pasta | 0.14 mg | 6% |
| 2109 | Asparagus, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2110 | Mung beans, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2111 | Mung beans, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2112 | Asparagus, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2113 | Acorn stew (Apache) | American Indian/Alaska Native Foods | 0.14 mg | 6% |
| 2114 | Candies, carob, unsweetened | Sweets | 0.14 mg | 6% |
| 2115 | Potatoes, hash brown, refrigerated, unprepared | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2116 | Kohlrabi, raw | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2117 | CAMPBELL'S, Tomato Soup, condensed | Soups, Sauces, and Gravies | 0.14 mg | 6% |
| 2118 | Soup, tomato, canned, condensed | Soups, Sauces, and Gravies | 0.14 mg | 6% |
| 2119 | Potatoes, boiled, cooked in skin, flesh, without salt | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2120 | Peppers, hot chili, green, canned, pods, excluding seeds, solids and liquids | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2121 | Potatoes, boiled, cooked in skin, flesh, with salt | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2122 | Peppers, hot chili, red, canned, excluding seeds, solids and liquids | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2123 | Radicchio, raw | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2124 | Cake, pound, commercially prepared, fat-free | Baked Products | 0.14 mg | 6% |
| 2125 | Wasabi | Soups, Sauces, and Gravies | 0.14 mg | 6% |
| 2126 | Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium | Soups, Sauces, and Gravies | 0.14 mg | 6% |
| 2127 | Onions, welsh, raw | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2128 | Beverages, WENDY'S, tea, ready-to-drink, unsweetened | Beverages | 0.14 mg | 6% |
| 2129 | Sauce, barbecue, BULL'S-EYE, original | Soups, Sauces, and Gravies | 0.14 mg | 6% |
| 2130 | Kumquats, raw | Fruits and Fruit Juices | 0.14 mg | 6% |
| 2131 | Chili with beans, canned | Legumes and Legume Products | 0.13 mg | 6% |
| 2132 | Turnips, raw | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 2133 | Cardoon, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 2134 | Cardoon, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 2135 | Alcoholic beverage, wine, table, red | Beverages | 0.13 mg | 6% |
| 2136 | Alcoholic Beverage, wine, table, red, Merlot | Beverages | 0.13 mg | 6% |
| 2137 | Cauliflower, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 2138 | Seeds, breadfruit seeds, boiled | Nut and Seed Products | 0.13 mg | 6% |
| 2139 | Tomatoes, red, ripe, canned, with green chilies | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 2140 | Jellies | Sweets | 0.13 mg | 6% |
| 2141 | Cauliflower, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 2142 | Beverages, NESTEA, tea, black, ready-to-drink, lemon | Beverages | 0.13 mg | 6% |
| 2143 | Vinegar, balsamic | Spices and Herbs | 0.13 mg | 6% |
| 2144 | Alcoholic beverages, wine, rose | Beverages | 0.13 mg | 6% |
| 2145 | Sea lion, Steller, kidney (Alaska Native) | American Indian/Alaska Native Foods | 0.13 mg | 6% |
| 2146 | Rutabagas, raw | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 2147 | Plums, dried (prunes), stewed, without added sugar | Fruits and Fruit Juices | 0.13 mg | 6% |
| 2148 | McDONALD'S, Deluxe Breakfast, with syrup and margarine | Fast Foods | 0.13 mg | 6% |
| 2149 | Carrot juice, canned | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 2150 | Potatoes, au gratin, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 0.13 mg | 6% |
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