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 1351–1400 of 3,198 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1351 | Toaster pastry, fruit, toasted (apple, blueberry, cherry, strawberry) | Baked Products | 0.33 mg | 14% |
| 1352 | Fast foods, breakfast, english muffin with butter | Fast Foods | 0.33 mg | 14% |
| 1353 | Waterchestnuts, Chinese, raw | Vegetables and Vegetable Products | 0.33 mg | 14% |
| 1354 | Refried beans, canned, vegetarian | Legumes and Legume Products | 0.33 mg | 14% |
| 1355 | Beans, snap (Italian, green or yellow), frozen, microwaved | Vegetables and Vegetable Products | 0.33 mg | 14% |
| 1356 | Beans, snap (Italian, green or yellow), canned, solids and liquid, unsalted | Vegetables and Vegetable Products | 0.33 mg | 14% |
| 1357 | Cake, shortcake, biscuit-type, homemade | Baked Products | 0.33 mg | 14% |
| 1358 | Candies, bars, Whatchamacallit | Sweets | 0.33 mg | 14% |
| 1359 | Turnip greens, boiled, drained, with salt | Vegetables and Vegetable Products | 0.33 mg | 14% |
| 1360 | Pokeberry shoots, boiled, drained, with salt | Vegetables and Vegetable Products | 0.33 mg | 14% |
| 1361 | Croissant, butter, commercial | Baked Products | 0.33 mg | 14% |
| 1362 | Snacks, tortilla chips, nacho | Snacks | 0.33 mg | 14% |
| 1363 | Cake, chocolate, commercial, with chocolate icing (frosting), in-store bakery | Baked Products | 0.33 mg | 14% |
| 1364 | Candies, M&M's, plain chocolate candies | Sweets | 0.33 mg | 14% |
| 1365 | Beets, raw | Vegetables and Vegetable Products | 0.33 mg | 14% |
| 1366 | Bagel, cinnamon-raisin, toasted | Baked Products | 0.33 mg | 14% |
| 1367 | Pizza, cheese, thin crust, frozen, cooked | Fast Foods | 0.33 mg | 14% |
| 1368 | Pear, dried halves, sulphured, uncooked | Fruits and fruit juices | 0.33 mg | 14% |
| 1369 | Beans, black turtle, mature seeds, boiled | Legumes and Legume Products | 0.33 mg | 14% |
| 1370 | Beans, black turtle, mature seeds, boiled, salted | Legumes and Legume Products | 0.33 mg | 14% |
| 1371 | Tortilla, ready-to-bake / fry, corn | Baked Products | 0.33 mg | 14% |
| 1372 | Cookie, peanut butter, refrigerated dough | Baked Products | 0.33 mg | 14% |
| 1373 | Soup, black bean, ready-to-serve | Soups, Sauces and Gravies | 0.33 mg | 14% |
| 1374 | Beets, boiled, drained | Vegetables and Vegetable Products | 0.33 mg | 14% |
| 1375 | Durian, raw or frozen | Fruits and fruit juices | 0.33 mg | 14% |
| 1376 | Broccoli, frozen, spears, boiled, drained | Vegetables and Vegetable Products | 0.33 mg | 14% |
| 1377 | Peas, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 0.33 mg | 14% |
| 1378 | Broccoli, frozen, spears, boiled, drained, with salt | Vegetables and Vegetable Products | 0.33 mg | 14% |
| 1379 | Toaster pastry, fruit (apple, blueberry, cherry, strawberry) | Baked Products | 0.32 mg | 14% |
| 1380 | Cookie, shortbread, plain, homemade | Baked Products | 0.32 mg | 14% |
| 1381 | Beans, snap, yellow, frozen, boiled, with salt | Vegetables and Vegetable Products | 0.32 mg | 14% |
| 1382 | Cookie, fudge, cake-type | Baked Products | 0.32 mg | 14% |
| 1383 | Pasta, macaroni (elbow), unenriched, cooked | Cereals, Grains and Pasta | 0.32 mg | 14% |
| 1384 | Pasta, macaroni (elbow), enriched, cooked | Cereals, Grains and Pasta | 0.32 mg | 14% |
| 1385 | Pasta, spaghetti, unenriched, cooked, salted | Cereals, Grains and Pasta | 0.32 mg | 14% |
| 1386 | Pasta, spaghetti, unenriched, cooked | Cereals, Grains and Pasta | 0.32 mg | 14% |
| 1387 | Toaster pastry, fruit, frosted (apple, blueberry, cherry, strawberry) | Baked Products | 0.32 mg | 14% |
| 1388 | Pasta, spaghetti, enriched, cooked, salted | Cereals, Grains and Pasta | 0.32 mg | 14% |
| 1389 | Pasta, spaghetti, enriched, cooked | Cereals, Grains and Pasta | 0.32 mg | 14% |
| 1390 | Arugula, raw | Vegetables and Vegetable Products | 0.32 mg | 14% |
| 1391 | Broadbeans (fava beans), fresh, raw | Vegetables and Vegetable Products | 0.32 mg | 14% |
| 1392 | Beets, boiled, drained, with salt | Vegetables and Vegetable Products | 0.32 mg | 14% |
| 1393 | Beans, kidney, light red, boiled | Legumes and Legume Products | 0.32 mg | 14% |
| 1394 | Beans, pinto, canned, solids and liquid | Legumes and Legume Products | 0.32 mg | 14% |
| 1395 | Beans, kidney, light red, boiled, salted | Legumes and Legume Products | 0.32 mg | 14% |
| 1396 | Beans, pinto, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 0.32 mg | 14% |
| 1397 | Pasta, egg noodles, spinach, enriched, cooked | Cereals, Grains and Pasta | 0.32 mg | 14% |
| 1398 | Fast foods, sandwiches and burgers, cheeseburger, regular, single patty, plain | Fast Foods | 0.32 mg | 14% |
| 1399 | Pasta, fresh-refrigerated, spinach, cooked | Cereals, Grains and Pasta | 0.32 mg | 14% |
| 1400 | Cookie, sugar, homemade, made with margarine | Baked Products | 0.32 mg | 14% |
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