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 5251–5300 of 7,088 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5251 | Snacks, corn-based, extruded, cones, plain | Snacks | 0.09 mg | 4% | USDA_SR |
| 5252 | Snacks, corn-based, extruded, cones, plain | Snacks | 0.09 mg | 4% | CNF |
| 5253 | Tomato, roma | Vegetables and Vegetable Products | 0.09 mg | 4% | USDA_FF |
| 5254 | Tomato, roma | Vegetables and Vegetable Products | 0.09 mg | 4% | USDA_FF |
| 5255 | Ketchup, restaurant | Vegetables and Vegetable Products | 0.09 mg | 4% | USDA_FF |
| 5256 | Figs, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 0.09 mg | 4% | USDA_SR |
| 5257 | Mushrooms, canned, drained solids | Vegetables and Vegetable Products | 0.09 mg | 4% | USDA_SR |
| 5258 | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.09 mg | 4% | USDA_SR |
| 5259 | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.09 mg | 4% | USDA_SR |
| 5260 | Juice, apple, grape and pear blend, with added ascorbic acid and calcium | Fruits and Fruit Juices | 0.09 mg | 4% | USDA_SR |
| 5261 | Sweets, syrup, table blend, pancake with butter | Sweets | 0.09 mg | 4% | CNF |
| 5262 | Mushroom, canned, drained solids | Vegetables and Vegetable Products | 0.09 mg | 4% | CNF |
| 5263 | Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained | Vegetables and Vegetable Products | 0.09 mg | 4% | CNF |
| 5264 | Fig, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 0.09 mg | 4% | CNF |
| 5265 | Mushroom, oyster | Vegetables and Vegetable Products | 0.09 mg | 4% | USDA_FF |
| 5266 | Mushroom, oyster | Vegetables and Vegetable Products | 0.09 mg | 4% | USDA_FF |
| 5267 | Soup, hot and sour, Chinese restaurant | Soups, Sauces, and Gravies | 0.09 mg | 4% | USDA_SR |
| 5268 | Beverages, tea, ready-to-drink, lemon, diet | Beverages | 0.09 mg | 4% | USDA_SR |
| 5269 | Cheese, parmesan, dry grated, reduced fat | Dairy and Egg Products | 0.09 mg | 4% | USDA_SR |
| 5270 | Cake, angelfood, commercially prepared | Baked Products | 0.09 mg | 4% | USDA_SR |
| 5271 | Pickles, chowchow, with cauliflower onion mustard, sweet | Vegetables and Vegetable Products | 0.09 mg | 4% | USDA_SR |
| 5272 | Cranberry sauce, jellied, canned, OCEAN SPRAY | Fruits and Fruit Juices | 0.09 mg | 4% | USDA_SR |
| 5273 | Cheese, parmesan, dry grated, reduced fat | Dairy and Egg Products | 0.09 mg | 4% | CNF |
| 5274 | Pickles, chowchow, with cauliflower onion mustard, sweet | Vegetables and Vegetable Products | 0.09 mg | 4% | CNF |
| 5275 | Cake, angel food, commercial | Baked Products | 0.09 mg | 4% | CNF |
| 5276 | Cucumber, with peel, raw | Vegetables and Vegetable Products | 0.08 mg | 4% | USDA_FF |
| 5277 | Beverages, Fruit punch drink, with added nutrients, canned | Beverages | 0.08 mg | 4% | USDA_SR |
| 5278 | Figs, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.08 mg | 4% | USDA_SR |
| 5279 | Beverages, fruit punch drink, without added nutrients, canned | Beverages | 0.08 mg | 4% | USDA_SR |
| 5280 | Couscous, cooked | Cereal Grains and Pasta | 0.08 mg | 4% | USDA_SR |
| 5281 | Catsup, low sodium | Vegetables and Vegetable Products | 0.08 mg | 4% | USDA_SR |
| 5282 | APPLEBEE'S, chili | Restaurant Foods | 0.08 mg | 4% | USDA_SR |
| 5283 | Catsup | Vegetables and Vegetable Products | 0.08 mg | 4% | USDA_SR |
| 5284 | Feijoa, raw | Fruits and Fruit Juices | 0.08 mg | 4% | USDA_SR |
| 5285 | Jujube, raw | Fruits and Fruit Juices | 0.08 mg | 4% | USDA_SR |
| 5286 | Babyfood, cereal, wheat, dry | Babyfoods | 0.08 mg | 4% | CNF |
| 5287 | Grains, couscous, cooked | Cereals, Grains and Pasta | 0.08 mg | 4% | CNF |
| 5288 | Drink, fruit punch, vitamin C added, ready-to-drink | Beverages | 0.08 mg | 4% | CNF |
| 5289 | Tomato ketchup (catsup), low sodium | Vegetables and Vegetable Products | 0.08 mg | 4% | CNF |
| 5290 | Tomato ketchup (catsup) | Vegetables and Vegetable Products | 0.08 mg | 4% | CNF |
| 5291 | Feijoa, raw | Fruits and fruit juices | 0.08 mg | 4% | CNF |
| 5292 | Jujube (chinese date), raw | Fruits and fruit juices | 0.08 mg | 4% | CNF |
| 5293 | Fig, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.08 mg | 4% | CNF |
| 5294 | Grapes, green, seedless, raw | Fruits and Fruit Juices | 0.08 mg | 4% | USDA_FF |
| 5295 | Grapes, green, seedless, raw | Fruits and Fruit Juices | 0.08 mg | 4% | USDA_FF |
| 5296 | Beverages, almond milk, chocolate, ready-to-drink | Beverages | 0.08 mg | 4% | USDA_SR |
| 5297 | Apricots, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 0.08 mg | 4% | USDA_SR |
| 5298 | Figs, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.08 mg | 4% | USDA_SR |
| 5299 | Babyfood, vegetables, squash, junior | Baby Foods | 0.08 mg | 4% | USDA_SR |
| 5300 | Babyfood, vegetables, squash, strained | Baby Foods | 0.08 mg | 4% | USDA_SR |
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