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 4151–4200 of 5,831 foods

#	Food	Category	Per 100 g	% DV	Source
4151	Nuts, coconut water (liquid from coconut)	Nuts and Seeds	0.14 mg	6%	CNF
4152	Seeds, breadfruit seeds, raw	Nuts and Seeds	0.14 mg	6%	CNF
4153	Kohlrabi, boiled, drained	Vegetables and Vegetable Products	0.14 mg	6%	CNF
4154	Corn, sweet, frozen, kernels on the cob, boiled, drained	Vegetables and Vegetable Products	0.14 mg	6%	CNF
4155	Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, extra heavy syrup, solids and liquid	Fruits and fruit juices	0.14 mg	6%	CNF
4156	Avocado, raw, all commercial varieties	Fruits and fruit juices	0.14 mg	6%	CNF
4157	Apple, raw, without skin, sliced, cooked, microwaved	Fruits and fruit juices	0.14 mg	6%	CNF
4158	Peppers, bell, yellow, raw	Vegetables and Vegetable Products	0.14 mg	6%	USDA_FF
4159	Cauliflower, raw	Vegetables and Vegetable Products	0.14 mg	6%	USDA_FF
4160	Oil, flaxseed, contains added sliced flaxseed	Fats and Oils	0.14 mg	6%	USDA_SR
4161	Potatoes, red, flesh and skin, raw	Vegetables and Vegetable Products	0.14 mg	6%	USDA_SR
4162	Vegetable oil, flaxseed, contains added sliced flaxseed	Fats and Oils	0.14 mg	6%	CNF
4163	Potato, red, flesh and skin, raw	Vegetables and Vegetable Products	0.14 mg	6%	CNF
4164	Pancakes, plain, dry mix, incomplete, prepared	Baked Products	0.14 mg	6%	USDA_SR
4165	Yokan, prepared from adzuki beans and sugar	Legumes and Legume Products	0.14 mg	6%	USDA_SR
4166	Cranberry juice cocktail, frozen concentrate	Beverages	0.14 mg	6%	USDA_SR
4167	Pie, cherry, commercially prepared	Baked Products	0.14 mg	6%	USDA_SR
4168	Potatoes, boiled, cooked without skin, flesh, with salt	Vegetables and Vegetable Products	0.14 mg	6%	USDA_SR
4169	Potatoes, boiled, cooked without skin, flesh, without salt	Vegetables and Vegetable Products	0.14 mg	6%	USDA_SR
4170	Corn bran, crude	Cereal Grains and Pasta	0.14 mg	6%	USDA_SR
4171	Asparagus, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.14 mg	6%	USDA_SR
4172	Mung beans, mature seeds, sprouted, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.14 mg	6%	USDA_SR
4173	Mung beans, mature seeds, sprouted, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.14 mg	6%	USDA_SR
4174	Asparagus, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.14 mg	6%	USDA_SR
4175	Acorn stew (Apache)	American Indian/Alaska Native Foods	0.14 mg	6%	USDA_SR
4176	Candies, carob, unsweetened	Sweets	0.14 mg	6%	USDA_SR
4177	Potatoes, hash brown, refrigerated, unprepared	Vegetables and Vegetable Products	0.14 mg	6%	USDA_SR
4178	Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained, with salt	Vegetables and Vegetable Products	0.14 mg	6%	CNF
4179	Squash, winter, acorn, boiled, mashed, with salt	Vegetables and Vegetable Products	0.14 mg	6%	CNF
4180	Potato, boiled without skin, flesh, with salt	Vegetables and Vegetable Products	0.14 mg	6%	CNF
4181	Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained, with salt	Vegetables and Vegetable Products	0.14 mg	6%	CNF
4182	Kohlrabi, boiled, drained, with salt	Vegetables and Vegetable Products	0.14 mg	6%	CNF
4183	Asparagus, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	0.14 mg	6%	CNF
4184	Grains, corn bran, crude	Cereals, Grains and Pasta	0.14 mg	6%	CNF
4185	Candies, bars / chips, carob	Sweets	0.14 mg	6%	CNF
4186	Pie, cherry, commercial, 2 crust	Baked Products	0.14 mg	6%	CNF
4187	Beans, adzuki, yokan (bean jelly)	Legumes and Legume Products	0.14 mg	6%	CNF
4188	Juice, cocktail, cranberry, vitamin C added, frozen concentrate	Beverages	0.14 mg	6%	CNF
4189	Potato, boiled without skin, flesh	Vegetables and Vegetable Products	0.14 mg	6%	CNF
4190	Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained	Vegetables and Vegetable Products	0.14 mg	6%	CNF
4191	Asparagus, frozen, boiled, drained	Vegetables and Vegetable Products	0.14 mg	6%	CNF
4192	Tomato, puree, canned	Vegetables and Vegetable Products	0.14 mg	6%	USDA_FF
4193	Kohlrabi, raw	Vegetables and Vegetable Products	0.14 mg	6%	USDA_SR
4194	Cake mix, marble, pudding-type, dry, unprepared	Baked Products	0.14 mg	6%	CNF
4195	Kohlrabi, raw	Vegetables and Vegetable Products	0.14 mg	6%	CNF
4196	CAMPBELL'S, Tomato Soup, condensed	Soups, Sauces, and Gravies	0.14 mg	6%	USDA_SR
4197	Soup, tomato, canned, condensed	Soups, Sauces, and Gravies	0.14 mg	6%	USDA_SR
4198	Potatoes, boiled, cooked in skin, flesh, without salt	Vegetables and Vegetable Products	0.14 mg	6%	USDA_SR
4199	Peppers, hot chili, green, canned, pods, excluding seeds, solids and liquids	Vegetables and Vegetable Products	0.14 mg	6%	USDA_SR
4200	Potatoes, boiled, cooked in skin, flesh, with salt	Vegetables and Vegetable Products	0.14 mg	6%	USDA_SR

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Vegan foods high in Manganese

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