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 4201–4250 of 5,831 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4201 | Peppers, hot chili, red, canned, excluding seeds, solids and liquids | Vegetables and Vegetable Products | 0.14 mg | 6% | USDA_SR |
| 4202 | Radicchio, raw | Vegetables and Vegetable Products | 0.14 mg | 6% | USDA_SR |
| 4203 | Potato, boiled with skin, flesh | Vegetables and Vegetable Products | 0.14 mg | 6% | CNF |
| 4204 | Radicchio, raw | Vegetables and Vegetable Products | 0.14 mg | 6% | CNF |
| 4205 | Pepper, hot chili, red or green, canned, solids and liquid | Vegetables and Vegetable Products | 0.14 mg | 6% | CNF |
| 4206 | Sauce, pasta, spaghetti/marinara, ready-to-serve | Soups, Sauces, and Gravies | 0.14 mg | 6% | USDA_FF |
| 4207 | Cake, pound, commercially prepared, fat-free | Baked Products | 0.14 mg | 6% | USDA_SR |
| 4208 | Wasabi | Soups, Sauces, and Gravies | 0.14 mg | 6% | USDA_SR |
| 4209 | Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium | Soups, Sauces, and Gravies | 0.14 mg | 6% | USDA_SR |
| 4210 | Onions, welsh, raw | Vegetables and Vegetable Products | 0.14 mg | 6% | USDA_SR |
| 4211 | Sauce, pasta, spaghetti or marinara, ready-to-serve, low sodium | Soups, Sauces and Gravies | 0.14 mg | 6% | CNF |
| 4212 | Cake, pound, commercial, fat free | Baked Products | 0.14 mg | 6% | CNF |
| 4213 | Sauce, pasta, spaghetti or marinara, ready-to-serve | Soups, Sauces and Gravies | 0.14 mg | 6% | CNF |
| 4214 | Onion, Welsh, raw | Vegetables and Vegetable Products | 0.14 mg | 6% | CNF |
| 4215 | Beverages, WENDY'S, tea, ready-to-drink, unsweetened | Beverages | 0.14 mg | 6% | USDA_SR |
| 4216 | Sauce, barbecue, BULL'S-EYE, original | Soups, Sauces, and Gravies | 0.14 mg | 6% | USDA_SR |
| 4217 | Salad, caesar, homemade | Mixed Dishes | 0.14 mg | 6% | CNF |
| 4218 | Kumquats, raw | Fruits and Fruit Juices | 0.14 mg | 6% | USDA_SR |
| 4219 | Soup, Italian wedding, ready-to-serve | Soups, Sauces and Gravies | 0.14 mg | 6% | CNF |
| 4220 | Fast foods, mexican, tostada with guacamole | Fast Foods | 0.14 mg | 6% | CNF |
| 4221 | Kumquat, raw | Fruits and fruit juices | 0.14 mg | 6% | CNF |
| 4222 | Chili with beans, canned | Legumes and Legume Products | 0.13 mg | 6% | USDA_SR |
| 4223 | Turnips, raw | Vegetables and Vegetable Products | 0.13 mg | 6% | USDA_SR |
| 4224 | Chili with beans, canned | Legumes and Legume Products | 0.13 mg | 6% | CNF |
| 4225 | Turnip, raw | Vegetables and Vegetable Products | 0.13 mg | 6% | CNF |
| 4226 | Cardoon, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.13 mg | 6% | USDA_SR |
| 4227 | Cardoon, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.13 mg | 6% | USDA_SR |
| 4228 | Cardoon, boiled, drained | Vegetables and Vegetable Products | 0.13 mg | 6% | CNF |
| 4229 | Peppers, bell, red, raw | Vegetables and Vegetable Products | 0.13 mg | 6% | USDA_FF |
| 4230 | Alcoholic beverage, wine, table, red | Beverages | 0.13 mg | 6% | USDA_SR |
| 4231 | Alcoholic Beverage, wine, table, red, Merlot | Beverages | 0.13 mg | 6% | USDA_SR |
| 4232 | Cauliflower, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.13 mg | 6% | USDA_SR |
| 4233 | Seeds, breadfruit seeds, boiled | Nut and Seed Products | 0.13 mg | 6% | USDA_SR |
| 4234 | Tomatoes, red, ripe, canned, with green chilies | Vegetables and Vegetable Products | 0.13 mg | 6% | USDA_SR |
| 4235 | Jellies | Sweets | 0.13 mg | 6% | USDA_SR |
| 4236 | Cauliflower, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.13 mg | 6% | USDA_SR |
| 4237 | Sweets, jellies | Sweets | 0.13 mg | 6% | CNF |
| 4238 | Alcohol, table wine, red (11.5% alcohol by volume) | Beverages | 0.13 mg | 6% | CNF |
| 4239 | Seeds, breadfruit seeds, boiled | Nuts and Seeds | 0.13 mg | 6% | CNF |
| 4240 | Tomato, red, ripe, canned with green chilies | Vegetables and Vegetable Products | 0.13 mg | 6% | CNF |
| 4241 | Cauliflower, boiled, drained | Vegetables and Vegetable Products | 0.13 mg | 6% | CNF |
| 4242 | Tomato, sauce, canned, with salt added | Vegetables and Vegetable Products | 0.13 mg | 6% | USDA_FF |
| 4243 | Beverages, NESTEA, tea, black, ready-to-drink, lemon | Beverages | 0.13 mg | 6% | USDA_SR |
| 4244 | Vinegar, balsamic | Spices and Herbs | 0.13 mg | 6% | USDA_SR |
| 4245 | Alcoholic beverages, wine, rose | Beverages | 0.13 mg | 6% | USDA_SR |
| 4246 | Sea lion, Steller, kidney (Alaska Native) | American Indian/Alaska Native Foods | 0.13 mg | 6% | USDA_SR |
| 4247 | Rutabagas, raw | Vegetables and Vegetable Products | 0.13 mg | 6% | USDA_SR |
| 4248 | Plums, dried (prunes), stewed, without added sugar | Fruits and Fruit Juices | 0.13 mg | 6% | USDA_SR |
| 4249 | Cereal, ready to eat, Corn Flakes: Frosted, Compliments | Breakfast cereals | 0.13 mg | 6% | CNF |
| 4250 | Vinegar, balsamic | Spices and Herbs | 0.13 mg | 6% | CNF |
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