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 2751–2800 of 5,831 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2751 | Broccoli, frozen, spears, boiled, drained, with salt | Vegetables and Vegetable Products | 0.33 mg | 14% | CNF |
| 2752 | Peas, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 0.33 mg | 14% | CNF |
| 2753 | Broccoli, frozen, spears, boiled, drained | Vegetables and Vegetable Products | 0.33 mg | 14% | CNF |
| 2754 | Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) | Baked Products | 0.32 mg | 14% | USDA_SR |
| 2755 | PIZZA HUT 12" Super Supreme Pizza, Hand-Tossed Crust | Fast Foods | 0.32 mg | 14% | USDA_SR |
| 2756 | Cookie, shortbread, plain, homemade | Baked Products | 0.32 mg | 14% | CNF |
| 2757 | Toaster pastry, fruit (apple, blueberry, cherry, strawberry) | Baked Products | 0.32 mg | 14% | CNF |
| 2758 | Beans, snap, yellow, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.32 mg | 14% | USDA_SR |
| 2759 | Beans, snap, yellow, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.32 mg | 14% | USDA_SR |
| 2760 | Beans, snap, yellow, frozen, boiled, with salt | Vegetables and Vegetable Products | 0.32 mg | 14% | CNF |
| 2761 | Cookies, fudge, cake-type (includes trolley cakes) | Baked Products | 0.32 mg | 14% | USDA_SR |
| 2762 | Pasta, cooked, unenriched, with added salt | Cereal Grains and Pasta | 0.32 mg | 14% | USDA_SR |
| 2763 | Pasta, cooked, enriched, with added salt | Cereal Grains and Pasta | 0.32 mg | 14% | USDA_SR |
| 2764 | Pasta, cooked, enriched, without added salt | Cereal Grains and Pasta | 0.32 mg | 14% | USDA_SR |
| 2765 | Pasta, cooked, unenriched, without added salt | Cereal Grains and Pasta | 0.32 mg | 14% | USDA_SR |
| 2766 | Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) | Baked Products | 0.32 mg | 14% | USDA_SR |
| 2767 | Toaster pastry, fruit, frosted (apple, blueberry, cherry, strawberry) | Baked Products | 0.32 mg | 14% | CNF |
| 2768 | Pasta, macaroni (elbow), unenriched, cooked | Cereals, Grains and Pasta | 0.32 mg | 14% | CNF |
| 2769 | Pasta, macaroni (elbow), enriched, cooked | Cereals, Grains and Pasta | 0.32 mg | 14% | CNF |
| 2770 | Pasta, spaghetti, unenriched, cooked, salted | Cereals, Grains and Pasta | 0.32 mg | 14% | CNF |
| 2771 | Pasta, spaghetti, unenriched, cooked | Cereals, Grains and Pasta | 0.32 mg | 14% | CNF |
| 2772 | Pasta, spaghetti, enriched, cooked, salted | Cereals, Grains and Pasta | 0.32 mg | 14% | CNF |
| 2773 | Pasta, spaghetti, enriched, cooked | Cereals, Grains and Pasta | 0.32 mg | 14% | CNF |
| 2774 | Cookie, fudge, cake-type | Baked Products | 0.32 mg | 14% | CNF |
| 2775 | Arugula, raw | Vegetables and Vegetable Products | 0.32 mg | 14% | USDA_SR |
| 2776 | Arugula, raw | Vegetables and Vegetable Products | 0.32 mg | 14% | CNF |
| 2777 | Broadbeans, immature seeds, raw | Vegetables and Vegetable Products | 0.32 mg | 14% | USDA_SR |
| 2778 | Beets, boiled, drained, with salt | Vegetables and Vegetable Products | 0.32 mg | 14% | CNF |
| 2779 | Broadbeans (fava beans), fresh, raw | Vegetables and Vegetable Products | 0.32 mg | 14% | CNF |
| 2780 | Alcoholic beverage, pina colada, canned | Beverages | 0.32 mg | 14% | USDA_SR |
| 2781 | Beans, pinto, mature seeds, canned, solids and liquids, low sodium | Legumes and Legume Products | 0.32 mg | 14% | USDA_SR |
| 2782 | Beans, pinto, mature seeds, canned, solids and liquids | Legumes and Legume Products | 0.32 mg | 14% | USDA_SR |
| 2783 | Beans, kidney, california red, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.32 mg | 14% | USDA_SR |
| 2784 | Beans, kidney, california red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.32 mg | 14% | USDA_SR |
| 2785 | Beans, pinto, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 0.32 mg | 14% | CNF |
| 2786 | Beans, kidney, light red, boiled, salted | Legumes and Legume Products | 0.32 mg | 14% | CNF |
| 2787 | Beans, pinto, canned, solids and liquid | Legumes and Legume Products | 0.32 mg | 14% | CNF |
| 2788 | Beans, kidney, light red, boiled | Legumes and Legume Products | 0.32 mg | 14% | CNF |
| 2789 | Noodles, egg, spinach, enriched, cooked | Cereal Grains and Pasta | 0.32 mg | 14% | USDA_SR |
| 2790 | Pasta, egg noodles, spinach, enriched, cooked | Cereals, Grains and Pasta | 0.32 mg | 14% | CNF |
| 2791 | Beans, pinto, canned, sodium added, drained and rinsed | Legumes and Legume Products | 0.32 mg | 14% | USDA_FF |
| 2792 | Pasta, fresh-refrigerated, spinach, cooked | Cereal Grains and Pasta | 0.32 mg | 14% | USDA_SR |
| 2793 | Pasta, fresh-refrigerated, spinach, cooked | Cereals, Grains and Pasta | 0.32 mg | 14% | CNF |
| 2794 | Cookie, sugar, homemade, made with margarine | Baked Products | 0.32 mg | 14% | CNF |
| 2795 | Pie crust, standard-type, dry mix | Baked Products | 0.32 mg | 14% | USDA_SR |
| 2796 | Bread, cornbread, dry mix, enriched (includes corn muffin mix) | Baked Products | 0.32 mg | 14% | USDA_SR |
| 2797 | Soup, bean with frankfurters, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.32 mg | 14% | USDA_SR |
| 2798 | Bread, cornbread, dry mix, unenriched (includes corn muffin mix) | Baked Products | 0.32 mg | 14% | USDA_SR |
| 2799 | Noodles, egg, cooked, unenriched, with added salt | Cereal Grains and Pasta | 0.32 mg | 14% | USDA_SR |
| 2800 | Noodles, egg, enriched, cooked | Cereal Grains and Pasta | 0.32 mg | 14% | USDA_SR |
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