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 2451–2500 of 5,831 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2451 | Borage, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.39 mg | 17% | USDA_SR |
| 2452 | Escarole, cooked, boiled, drained, no salt added | Vegetables and Vegetable Products | 0.39 mg | 17% | USDA_SR |
| 2453 | Snacks, potato chips, barbecue-flavor | Snacks | 0.39 mg | 17% | USDA_SR |
| 2454 | Borage, boiled, drained | Vegetables and Vegetable Products | 0.39 mg | 17% | CNF |
| 2455 | Beans, kidney, red, mature seeds, canned, drained solids | Legumes and Legume Products | 0.38 mg | 17% | USDA_SR |
| 2456 | Cassava, raw | Vegetables and Vegetable Products | 0.38 mg | 17% | USDA_SR |
| 2457 | Beans, kidney, red, canned, drained solids | Legumes and Legume Products | 0.38 mg | 17% | CNF |
| 2458 | Fast foods, mexican, burrito with beans and chili peppers | Fast Foods | 0.38 mg | 17% | CNF |
| 2459 | Cookie, vanilla wafer, 18 to 21% fat | Baked Products | 0.38 mg | 17% | CNF |
| 2460 | Bread, Italian | Baked Products | 0.38 mg | 17% | CNF |
| 2461 | Cassava (manioc), raw | Vegetables and Vegetable Products | 0.38 mg | 17% | CNF |
| 2462 | Beans, pinto, canned, drained solids | Legumes and Legume Products | 0.38 mg | 17% | USDA_SR |
| 2463 | Bread, white, commercially prepared, low sodium, no salt | Baked Products | 0.38 mg | 17% | USDA_SR |
| 2464 | Pie crust, standard-type, prepared from recipe, unbaked | Baked Products | 0.38 mg | 17% | USDA_SR |
| 2465 | Taro, raw | Vegetables and Vegetable Products | 0.38 mg | 17% | USDA_SR |
| 2466 | Beans, pinto, canned, drained solids | Legumes and Legume Products | 0.38 mg | 17% | CNF |
| 2467 | Pie crust, standard type, homemade, unbaked | Baked Products | 0.38 mg | 17% | CNF |
| 2468 | Taro, raw | Vegetables and Vegetable Products | 0.38 mg | 17% | CNF |
| 2469 | Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water | Legumes and Legume Products | 0.38 mg | 17% | USDA_SR |
| 2470 | Beans, french, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.38 mg | 17% | USDA_SR |
| 2471 | Beverages, chocolate syrup | Beverages | 0.38 mg | 17% | USDA_SR |
| 2472 | Beans, french, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.38 mg | 17% | USDA_SR |
| 2473 | DIGIORNO Pizza, supreme topping, rising crust, frozen, baked | Fast Foods | 0.38 mg | 17% | USDA_SR |
| 2474 | Beans, shellie, canned, solids and liquids | Vegetables and Vegetable Products | 0.38 mg | 17% | USDA_SR |
| 2475 | Beans, kidney, red, canned, drained and rinsed | Legumes and Legume Products | 0.38 mg | 17% | CNF |
| 2476 | Cake, chocolate, homemade, with chocolate icing (frosting) | Baked Products | 0.38 mg | 17% | CNF |
| 2477 | Beans, french, mature seeds, boiled, salted | Legumes and Legume Products | 0.38 mg | 17% | CNF |
| 2478 | Beans, french, mature seeds, boiled | Legumes and Legume Products | 0.38 mg | 17% | CNF |
| 2479 | Chocolate syrup, thin type | Sweets | 0.38 mg | 17% | CNF |
| 2480 | Beans, shellie, canned, solids and liquid | Vegetables and Vegetable Products | 0.38 mg | 17% | CNF |
| 2481 | Broccoli raab, cooked | Vegetables and Vegetable Products | 0.38 mg | 17% | USDA_SR |
| 2482 | Cake, gingerbread, dry mix, prepared, without icing | Baked Products | 0.38 mg | 17% | CNF |
| 2483 | Borage, boiled, drained, with salt | Vegetables and Vegetable Products | 0.38 mg | 17% | CNF |
| 2484 | Broccoli raab (rapini), cooked | Vegetables and Vegetable Products | 0.38 mg | 17% | CNF |
| 2485 | Vegetables, mixed, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.38 mg | 16% | USDA_SR |
| 2486 | Vegetables, mixed, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.38 mg | 16% | USDA_SR |
| 2487 | Vegetables, mixed, frozen, boiled, drained | Vegetables and Vegetable Products | 0.38 mg | 16% | CNF |
| 2488 | Orange Pineapple Juice Blend | Fruits and Fruit Juices | 0.38 mg | 16% | USDA_SR |
| 2489 | Orange pineapple juice | Fruits and fruit juices | 0.38 mg | 16% | CNF |
| 2490 | Snacks, potato chips, barbecue flavour | Snacks | 0.38 mg | 16% | CNF |
| 2491 | Beans, navy, canned, sodium added, drained and rinsed | Legumes and Legume Products | 0.38 mg | 16% | USDA_FF |
| 2492 | Rice, white, medium-grain, cooked, unenriched | Cereal Grains and Pasta | 0.38 mg | 16% | USDA_SR |
| 2493 | Rice, white, medium-grain, enriched, cooked | Cereal Grains and Pasta | 0.38 mg | 16% | USDA_SR |
| 2494 | Grains, rice, white, medium-grain, cooked | Cereals, Grains and Pasta | 0.38 mg | 16% | CNF |
| 2495 | Corn flour, yellow, masa, enriched | Cereal Grains and Pasta | 0.38 mg | 16% | USDA_SR |
| 2496 | Corn flour, masa, unenriched, white | Cereal Grains and Pasta | 0.38 mg | 16% | USDA_SR |
| 2497 | Corn flour, masa, enriched, white | Cereal Grains and Pasta | 0.38 mg | 16% | USDA_SR |
| 2498 | Grains, corn flour, masa, yellow, U.S. enriched | Cereals, Grains and Pasta | 0.38 mg | 16% | CNF |
| 2499 | Beans, navy, mature seeds, canned | Legumes and Legume Products | 0.38 mg | 16% | USDA_SR |
| 2500 | Soup, vegetarian vegetable, canned, condensed | Soups, Sauces, and Gravies | 0.38 mg | 16% | USDA_SR |
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