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 3451–3500 of 5,831 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3451 | Restaurant, Latino, tamale, corn | Restaurant Foods | 0.21 mg | 9% | USDA_SR |
| 3452 | Tamale, corn | Mixed Dishes | 0.21 mg | 9% | CNF |
| 3453 | Corn, sweet, white, on or off the cob, boiled, drained | Vegetables and Vegetable Products | 0.21 mg | 9% | CNF |
| 3454 | Corn, sweet, white, on or off the cob, boiled, drained, with salt | Vegetables and Vegetable Products | 0.21 mg | 9% | CNF |
| 3455 | Potato, french-fried, frozen, cottage cut, salt not added in processing, unprepared | Vegetables and Vegetable Products | 0.21 mg | 9% | CNF |
| 3456 | Cake, pudding-type, chocolate, dry mix | Baked Products | 0.21 mg | 9% | USDA_SR |
| 3457 | Squash, summer, all varieties, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.21 mg | 9% | USDA_SR |
| 3458 | BURGER KING, french fries | Fast Foods | 0.21 mg | 9% | USDA_SR |
| 3459 | Squash, summer, all varieties, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.21 mg | 9% | USDA_SR |
| 3460 | Peas, green (includes baby and lesuer types), canned, drained solids, unprepared | Vegetables and Vegetable Products | 0.21 mg | 9% | USDA_SR |
| 3461 | OLIVE GARDEN, spaghetti with pomodoro sauce | Restaurant Foods | 0.21 mg | 9% | USDA_SR |
| 3462 | Cake mix, chocolate, pudding-type, dry, unprepared | Baked Products | 0.21 mg | 9% | CNF |
| 3463 | Peas, green, canned, drained solids | Vegetables and Vegetable Products | 0.21 mg | 9% | CNF |
| 3464 | Squash, summer, all varieties, boiled, drained | Vegetables and Vegetable Products | 0.21 mg | 9% | CNF |
| 3465 | Fast foods, sandwiches and burgers, submarine sandwich on white bread, vegetarian, with vegetables only | Fast Foods | 0.21 mg | 9% | CNF |
| 3466 | Vegetables, asian mix, frozen, boiled, drained (broccoli, green beans, mini corn, snow peas, red pepper) | Vegetables and Vegetable Products | 0.21 mg | 9% | CNF |
| 3467 | Plantains, overripe, raw | Fruits and Fruit Juices | 0.21 mg | 9% | USDA_FF |
| 3468 | Cranberry juice, not fortified, from concentrate, shelf stable | Fruits and Fruit Juices | 0.21 mg | 9% | USDA_FF |
| 3469 | Peas, green, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.21 mg | 9% | USDA_SR |
| 3470 | Soup, red pepper and black bean, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 0.21 mg | 9% | CNF |
| 3471 | Peas, green, canned, solids and liquid | Vegetables and Vegetable Products | 0.21 mg | 9% | CNF |
| 3472 | Beverages, fruit punch juice drink, frozen concentrate | Beverages | 0.21 mg | 9% | USDA_SR |
| 3473 | Croissants, apple | Baked Products | 0.21 mg | 9% | USDA_SR |
| 3474 | Beverages, tea, Oolong, brewed | Beverages | 0.21 mg | 9% | USDA_SR |
| 3475 | Bread, gluten-free, white, made with rice flour, corn starch, and/or tapioca | Baked Products | 0.21 mg | 9% | USDA_SR |
| 3476 | Cake, sponge, commercially prepared | Baked Products | 0.21 mg | 9% | USDA_SR |
| 3477 | Salsify, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.21 mg | 9% | USDA_SR |
| 3478 | Broccoli, raw | Vegetables and Vegetable Products | 0.21 mg | 9% | USDA_SR |
| 3479 | Potatoes, french fried, all types, salt not added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.21 mg | 9% | USDA_SR |
| 3480 | Salsify, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.21 mg | 9% | USDA_SR |
| 3481 | Hyacinth-beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.21 mg | 9% | USDA_SR |
| 3482 | Hyacinth-beans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.21 mg | 9% | USDA_SR |
| 3483 | Squash, summer, all varieties, boiled, drained, with salt | Vegetables and Vegetable Products | 0.21 mg | 9% | CNF |
| 3484 | Salsify (oysterplant, vegetable oyster), boiled, drained, with salt | Vegetables and Vegetable Products | 0.21 mg | 9% | CNF |
| 3485 | Potato, flesh and skin, baked, with salt | Vegetables and Vegetable Products | 0.21 mg | 9% | CNF |
| 3486 | Beans, hyacinth, boiled, drained, with salt | Vegetables and Vegetable Products | 0.21 mg | 9% | CNF |
| 3487 | Cowpeas, young pods with seeds, boiled, drained, with salt | Vegetables and Vegetable Products | 0.21 mg | 9% | CNF |
| 3488 | Croissant, apple, commercial | Baked Products | 0.21 mg | 9% | CNF |
| 3489 | Cake, sponge, commercial | Baked Products | 0.21 mg | 9% | CNF |
| 3490 | Juice drink, fruit punch, frozen concentrate | Beverages | 0.21 mg | 9% | CNF |
| 3491 | Broccoli, raw | Vegetables and Vegetable Products | 0.21 mg | 9% | CNF |
| 3492 | Salsify (oysterplant, vegetable oyster), boiled, drained | Vegetables and Vegetable Products | 0.21 mg | 9% | CNF |
| 3493 | Beans, hyacinth, boiled, drained | Vegetables and Vegetable Products | 0.21 mg | 9% | CNF |
| 3494 | Bread, banana, prepared from recipe, made with margarine | Baked Products | 0.21 mg | 9% | USDA_SR |
| 3495 | McDONALD'S, RANCH SNACK WRAP, Grilled | Fast Foods | 0.21 mg | 9% | USDA_SR |
| 3496 | Prairie Turnips, boiled (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.21 mg | 9% | USDA_SR |
| 3497 | Pie crust, refrigerated, regular, baked | Baked Products | 0.21 mg | 9% | USDA_SR |
| 3498 | Babyfood, fruit, jarred, banana, all stages | Babyfoods | 0.21 mg | 9% | CNF |
| 3499 | Turnip, Prairie, native, boiled | Vegetables and Vegetable Products | 0.21 mg | 9% | CNF |
| 3500 | Grains, rice, white with pasta and seasonings, cooked | Cereals, Grains and Pasta | 0.21 mg | 9% | CNF |
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