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 4101–4150 of 5,831 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4101 | Potato, hashed brown, frozen, plain, unprepared | Vegetables and Vegetable Products | 0.15 mg | 6% | CNF |
| 4102 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, juice pack, solids and liquid | Fruits and fruit juices | 0.15 mg | 6% | CNF |
| 4103 | Apple, frozen, sliced, unsweetened, heated | Fruits and fruit juices | 0.15 mg | 6% | CNF |
| 4104 | Shallots, bulb, peeled, root removed, raw | Vegetables and Vegetable Products | 0.15 mg | 6% | USDA_FF |
| 4105 | Asparagus, green, raw | Vegetables and Vegetable Products | 0.15 mg | 6% | USDA_FF |
| 4106 | Apricots, dehydrated (low-moisture), sulfured, stewed | Fruits and Fruit Juices | 0.14 mg | 6% | USDA_SR |
| 4107 | Cereals, corn grits, white, regular and quick, enriched, dry | Breakfast Cereals | 0.14 mg | 6% | USDA_SR |
| 4108 | Potatoes, white, flesh and skin, raw | Vegetables and Vegetable Products | 0.14 mg | 6% | USDA_SR |
| 4109 | Babyfood, vegetables, jarred, sweet potato, all stages | Babyfoods | 0.14 mg | 6% | CNF |
| 4110 | Potato, white, flesh and skin, raw | Vegetables and Vegetable Products | 0.14 mg | 6% | CNF |
| 4111 | Apricot, dehydrated (low moisture), sulphured, cooked | Fruits and fruit juices | 0.14 mg | 6% | CNF |
| 4112 | Fruit salad (peach, pear, apricot, pineapple, cherry), canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.14 mg | 6% | CNF |
| 4113 | Onions, yellow, raw | Vegetables and Vegetable Products | 0.14 mg | 6% | USDA_FF |
| 4114 | Child formula, ABBOTT NUTRITION, PEDIASURE, ready-to-feed, with iron and fiber | Baby Foods | 0.14 mg | 6% | USDA_SR |
| 4115 | Gooseberries, raw | Fruits and Fruit Juices | 0.14 mg | 6% | USDA_SR |
| 4116 | Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 0.14 mg | 6% | USDA_SR |
| 4117 | Babyfood, dinner, mixed vegetable, junior | Baby Foods | 0.14 mg | 6% | USDA_SR |
| 4118 | Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.14 mg | 6% | USDA_SR |
| 4119 | CRACKER BARREL, coleslaw | Restaurant Foods | 0.14 mg | 6% | USDA_SR |
| 4120 | Plantains, yellow, raw | Fruits and Fruit Juices | 0.14 mg | 6% | USDA_SR |
| 4121 | Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.14 mg | 6% | USDA_SR |
| 4122 | Bok choy, pak-choi, boiled drained | Vegetables and Vegetable Products | 0.14 mg | 6% | CNF |
| 4123 | Gooseberry raw | Fruits and fruit juices | 0.14 mg | 6% | CNF |
| 4124 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.14 mg | 6% | CNF |
| 4125 | Carrots, frozen, unprepared | Vegetables and Vegetable Products | 0.14 mg | 6% | USDA_FF |
| 4126 | Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.14 mg | 6% | USDA_FF |
| 4127 | Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids | Fruits and Fruit Juices | 0.14 mg | 6% | USDA_SR |
| 4128 | Carrots, raw | Vegetables and Vegetable Products | 0.14 mg | 6% | USDA_SR |
| 4129 | Water convolvulus, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.14 mg | 6% | USDA_SR |
| 4130 | Water convolvulus, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.14 mg | 6% | USDA_SR |
| 4131 | Carrot, raw | Vegetables and Vegetable Products | 0.14 mg | 6% | CNF |
| 4132 | Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained | Vegetables and Vegetable Products | 0.14 mg | 6% | CNF |
| 4133 | Fruit salad (peach, pear, apricot, pineapple, cherry), canned, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.14 mg | 6% | CNF |
| 4134 | Apples, raw, without skin, cooked, microwave | Fruits and Fruit Juices | 0.14 mg | 6% | USDA_SR |
| 4135 | Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids | Fruits and Fruit Juices | 0.14 mg | 6% | USDA_SR |
| 4136 | Avocados, raw, all commercial varieties | Fruits and Fruit Juices | 0.14 mg | 6% | USDA_SR |
| 4137 | Nuts, coconut water (liquid from coconuts) | Nut and Seed Products | 0.14 mg | 6% | USDA_SR |
| 4138 | Seeds, breadfruit seeds, raw | Nut and Seed Products | 0.14 mg | 6% | USDA_SR |
| 4139 | Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.14 mg | 6% | USDA_SR |
| 4140 | Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.14 mg | 6% | USDA_SR |
| 4141 | Kohlrabi, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.14 mg | 6% | USDA_SR |
| 4142 | Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.14 mg | 6% | USDA_SR |
| 4143 | Agave, cooked (Southwest) | American Indian/Alaska Native Foods | 0.14 mg | 6% | USDA_SR |
| 4144 | Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 0.14 mg | 6% | USDA_SR |
| 4145 | Mushrooms, brown, italian, or crimini, raw | Vegetables and Vegetable Products | 0.14 mg | 6% | USDA_SR |
| 4146 | Kohlrabi, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.14 mg | 6% | USDA_SR |
| 4147 | Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.14 mg | 6% | USDA_SR |
| 4148 | Agave, cooked | Vegetables and Vegetable Products | 0.14 mg | 6% | CNF |
| 4149 | Mushroom, brown, Italian (crimini), raw | Vegetables and Vegetable Products | 0.14 mg | 6% | CNF |
| 4150 | Cake mix, angel food, dry, unprepared | Baked Products | 0.14 mg | 6% | CNF |
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