Vegan foods high in Manganese

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 351–400 of 5,831 foods

#	Food	Category	Per 100 g	% DV	Source
351	Babyfood, rice cereal, dry, EARTHS BEST ORGANIC WHOLE GRAIN, fortified only with iron	Baby Foods	2.74 mg	119%	USDA_SR
352	Wheat, KAMUT khorasan, uncooked	Cereal Grains and Pasta	2.73 mg	119%	USDA_SR
353	Grains, wheat, kamut khorasan, uncooked	Cereals, Grains and Pasta	2.73 mg	119%	CNF
354	Seeds, chia seeds, dried	Nut and Seed Products	2.72 mg	118%	USDA_SR
355	Seeds, chia seeds, dried	Nuts and Seeds	2.72 mg	118%	CNF
356	Cereal, ready to eat, Kashi: high fibre flakes and granola, Kashi	Breakfast cereals	2.71 mg	118%	CNF
357	Cereal, ready to eat, Oatmeal Crisp. various flavours, (almond, maple nut, raisin, triple berry, vanilla almond), General Mills	Breakfast cereals	2.71 mg	118%	CNF
358	Cereals ready-to-eat, RALSTON TASTEEOS	Breakfast Cereals	2.70 mg	117%	USDA_SR
359	Rice, brown, long grain, unenriched, raw	Cereal Grains and Pasta	2.70 mg	117%	USDA_FF
360	Cereal, hot, oats, instant: cinnamon and spice, dry, Quaker	Breakfast cereals	2.69 mg	117%	CNF
361	Grains, wheat flour, whole-wheat	Cereals, Grains and Pasta	2.69 mg	117%	CNF
362	Grains, rye	Cereals, Grains and Pasta	2.68 mg	117%	CNF
363	Cereal, ready to eat, Alpha-bits, Post	Breakfast cereals	2.67 mg	116%	CNF
364	Muffins, wheat bran, dry mix	Baked Products	2.67 mg	116%	USDA_SR
365	Muffin, wheat bran, dry mix, unprepared	Baked Products	2.67 mg	116%	CNF
366	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Snacks	2.66 mg	116%	USDA_SR
367	Snacks, pretzels, hard, whole-wheat, including both salted and unsalted	Snacks	2.66 mg	116%	CNF
368	Spaghetti, spinach, dry	Cereal Grains and Pasta	2.65 mg	115%	USDA_SR
369	Pasta, spaghetti, spinach, enriched, dry	Cereals, Grains and Pasta	2.65 mg	115%	CNF
370	Peanuts, spanish, raw	Legumes and Legume Products	2.64 mg	115%	USDA_SR
371	Peanuts, Spanish, raw	Legumes and Legume Products	2.64 mg	115%	CNF
372	Bulgur, dry, raw	Cereal Grains and Pasta	2.64 mg	115%	USDA_FF
373	Leeks, (bulb and lower-leaf portion), freeze-dried	Vegetables and Vegetable Products	2.63 mg	115%	USDA_SR
374	Leeks (bulb and lower-leaf portion), freeze-dried	Vegetables and Vegetable Products	2.63 mg	115%	CNF
375	Seeds, sunflower seed, kernel, raw	Nut and Seed Products	2.63 mg	114%	USDA_FF
376	Muffins, oat bran	Baked Products	2.63 mg	114%	USDA_SR
377	Muffin, oat bran (wheat free-product)	Baked Products	2.63 mg	114%	CNF
378	Rice, red, unenriched, dry, raw	Cereal Grains and Pasta	2.63 mg	114%	USDA_FF
379	Nuts, mixed nuts, dry roasted, with peanuts, without salt added	Nut and Seed Products	2.61 mg	113%	USDA_SR
380	Nuts, mixed nuts, dry roasted, with peanuts, salt added, CHOSEN ROASTER	Nut and Seed Products	2.61 mg	113%	USDA_SR
381	Sweets, molasses, blackstrap	Sweets	2.61 mg	113%	CNF
382	Cereal, hot, oats, instant: apple and cinnamon, dry, Quaker	Breakfast cereals	2.61 mg	113%	CNF
383	Nuts, chestnuts, chinese, dried	Nut and Seed Products	2.60 mg	113%	USDA_SR
384	Nuts, Chinese chestnuts, dried	Nuts and Seeds	2.60 mg	113%	CNF
385	Farro, pearled, dry, raw	Cereal Grains and Pasta	2.60 mg	113%	USDA_FF
386	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Snacks	2.59 mg	113%	USDA_SR
387	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Breakfast Cereals	2.58 mg	112%	USDA_SR
388	Rye grain	Cereal Grains and Pasta	2.58 mg	112%	USDA_SR
389	Bread, whole-wheat, commercially prepared, toasted	Baked Products	2.54 mg	111%	USDA_SR
390	Seeds, sesame butter, paste	Nut and Seed Products	2.54 mg	110%	USDA_SR
391	Seeds, sesame butter, from whole seed, paste	Nuts and Seeds	2.54 mg	110%	CNF
392	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Breakfast Cereals	2.52 mg	110%	USDA_SR
393	Babyfood, cereal, whole wheat, with apples, dry fortified	Baby Foods	2.52 mg	110%	USDA_SR
394	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Baked Products	2.52 mg	110%	USDA_SR
395	Soybeans, mature seeds, raw	Legumes and Legume Products	2.52 mg	109%	USDA_SR
396	Soybeans, dry, raw	Legumes and Legume Products	2.52 mg	109%	CNF
397	Seeds, sesame seeds, whole, roasted and toasted	Nut and Seed Products	2.50 mg	109%	USDA_SR
398	Bread, whole grain (whole-wheat), +seeds and bran, commercial	Baked Products	2.50 mg	109%	CNF
399	Seeds, sesame seeds, whole, roasted and toasted	Nuts and Seeds	2.50 mg	109%	CNF
400	Seeds, flaxseed	Nut and Seed Products	2.48 mg	108%	USDA_SR

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Vegan foods high in Manganese

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