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 4951–5000 of 7,088 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4951 | Potato, mashed, homemade, prepared with 2% M.F. milk and margarine | Vegetables and Vegetable Products | 0.12 mg | 5% | CNF |
| 4952 | Pepper, sweet, red, boiled, drained, with salt | Vegetables and Vegetable Products | 0.12 mg | 5% | CNF |
| 4953 | Pepper, sweet, red, boiled, drained | Vegetables and Vegetable Products | 0.12 mg | 5% | CNF |
| 4954 | Pepper, sweet, green, boiled, drained, with salt | Vegetables and Vegetable Products | 0.12 mg | 5% | CNF |
| 4955 | Pepper, sweet, green, boiled, drained | Vegetables and Vegetable Products | 0.12 mg | 5% | CNF |
| 4956 | Mushroom, boiled, drained | Vegetables and Vegetable Products | 0.12 mg | 5% | CNF |
| 4957 | Crabapple, raw | Fruits and fruit juices | 0.12 mg | 5% | CNF |
| 4958 | Sauce, plum, ready-to-serve | Soups, Sauces, and Gravies | 0.11 mg | 5% | USDA_SR |
| 4959 | Bread, stuffing, cornbread, dry mix, prepared | Baked Products | 0.11 mg | 5% | USDA_SR |
| 4960 | Tomatoes, red, ripe, raw, year round average | Vegetables and Vegetable Products | 0.11 mg | 5% | USDA_SR |
| 4961 | Peppers, jalapeno, canned, solids and liquids | Vegetables and Vegetable Products | 0.11 mg | 5% | USDA_SR |
| 4962 | Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and margarine added | Vegetables and Vegetable Products | 0.11 mg | 5% | USDA_SR |
| 4963 | Rice noodles, cooked | Cereal Grains and Pasta | 0.11 mg | 5% | USDA_SR |
| 4964 | Potatoes, mashed, home-prepared, whole milk and butter added | Vegetables and Vegetable Products | 0.11 mg | 5% | USDA_SR |
| 4965 | Babyfood, dessert, jarred, banana graham pie | Babyfoods | 0.11 mg | 5% | CNF |
| 4966 | Pasta, rice noodles, cooked | Cereals, Grains and Pasta | 0.11 mg | 5% | CNF |
| 4967 | Sauce, plum, ready-to-serve | Soups, Sauces and Gravies | 0.11 mg | 5% | CNF |
| 4968 | Candies, bars, Alpine White bar with almonds | Sweets | 0.11 mg | 5% | CNF |
| 4969 | Bread stuffing, cornbread, dry mix, prepared | Baked Products | 0.11 mg | 5% | CNF |
| 4970 | Pepper, jalapeno, canned, solids and liquid | Vegetables and Vegetable Products | 0.11 mg | 5% | CNF |
| 4971 | Tomato, red, ripe, raw, year round average | Vegetables and Vegetable Products | 0.11 mg | 5% | CNF |
| 4972 | Potato, mashed, homemade, prepared with whole milk and butter | Vegetables and Vegetable Products | 0.11 mg | 5% | CNF |
| 4973 | Beverages, tea, black, ready-to-drink, lemon, sweetened | Beverages | 0.11 mg | 5% | USDA_SR |
| 4974 | Sauce, barbecue, SWEET BABY RAY'S, original | Soups, Sauces, and Gravies | 0.11 mg | 5% | USDA_SR |
| 4975 | Nuts, ginkgo nuts, raw | Nut and Seed Products | 0.11 mg | 5% | USDA_SR |
| 4976 | Tomato products, canned, sauce | Vegetables and Vegetable Products | 0.11 mg | 5% | USDA_SR |
| 4977 | Potatoes, mashed, home-prepared, whole milk and margarine added | Vegetables and Vegetable Products | 0.11 mg | 5% | USDA_SR |
| 4978 | OLIVE GARDEN, lasagna classico | Restaurant Foods | 0.11 mg | 5% | USDA_SR |
| 4979 | Eggplant, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.11 mg | 5% | USDA_SR |
| 4980 | Eggplant, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.11 mg | 5% | USDA_SR |
| 4981 | Bamboo shoots, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.11 mg | 5% | USDA_SR |
| 4982 | Tomato sauce, canned, no salt added | Vegetables and Vegetable Products | 0.11 mg | 5% | USDA_SR |
| 4983 | Mushrooms, oyster, raw | Vegetables and Vegetable Products | 0.11 mg | 5% | USDA_SR |
| 4984 | Bamboo shoots, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.11 mg | 5% | USDA_SR |
| 4985 | Babyfood, vegetables and fruit, zucchini and apple | Babyfoods | 0.11 mg | 5% | CNF |
| 4986 | Babyfood, vegetables, jarred, mixed vegetables, all stages | Babyfoods | 0.11 mg | 5% | CNF |
| 4987 | Soup, French onion, homemade (with bread and cheese) | Soups, Sauces and Gravies | 0.11 mg | 5% | CNF |
| 4988 | Tomato sauce, unsalted | Vegetables and Vegetable Products | 0.11 mg | 5% | CNF |
| 4989 | Mushroom, oyster, raw | Vegetables and Vegetable Products | 0.11 mg | 5% | CNF |
| 4990 | Nuts, ginkgo nuts, raw | Nuts and Seeds | 0.11 mg | 5% | CNF |
| 4991 | Tomato products, canned, sauce | Vegetables and Vegetable Products | 0.11 mg | 5% | CNF |
| 4992 | Potato, mashed, homemade, prepared with whole milk and margarine | Vegetables and Vegetable Products | 0.11 mg | 5% | CNF |
| 4993 | Eggplant (aubergine, brinjal), boiled, drained | Vegetables and Vegetable Products | 0.11 mg | 5% | CNF |
| 4994 | Bamboo shoots, boiled, drained | Vegetables and Vegetable Products | 0.11 mg | 5% | CNF |
| 4995 | Sauce, salsa, ready-to-serve | Soups, Sauces and Gravies | 0.11 mg | 5% | CNF |
| 4996 | Peppers, banana or Hungarian wax, seeded, raw | Vegetables and Vegetable Products | 0.11 mg | 5% | USDA_FF |
| 4997 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 0.11 mg | 5% | USDA_SR |
| 4998 | Cherries, sour, red, raw | Fruits and Fruit Juices | 0.11 mg | 5% | USDA_SR |
| 4999 | Potato salad with egg | Meals, Entrees, and Side Dishes | 0.11 mg | 5% | USDA_SR |
| 5000 | Peppers, sweet, red, raw | Vegetables and Vegetable Products | 0.11 mg | 5% | USDA_SR |
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