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 1401–1450 of 3,198 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1401 | Bread, cornbread (also corn muffin mix), dry mix, unprepared | Baked Products | 0.32 mg | 14% |
| 1402 | Pie crust, standard-type, dry mix, unprepared | Baked Products | 0.32 mg | 14% |
| 1403 | Sweets, fruit butters, apple | Sweets | 0.32 mg | 14% |
| 1404 | Pasta, egg noodles, enriched, cooked | Cereals, Grains and Pasta | 0.32 mg | 14% |
| 1405 | Pasta, egg noodles, unenriched, cooked | Cereals, Grains and Pasta | 0.32 mg | 14% |
| 1406 | Pasta, egg noodles, unenriched, cooked, salted | Cereals, Grains and Pasta | 0.32 mg | 14% |
| 1407 | Pasta, egg noodles, enriched, cooked, salted | Cereals, Grains and Pasta | 0.32 mg | 14% |
| 1408 | Grains, rice and vermicelli mix, chicken flavour, prepared with margarine | Cereals, Grains and Pasta | 0.32 mg | 14% |
| 1409 | Potato flour | Vegetables and Vegetable Products | 0.31 mg | 14% |
| 1410 | Prune, dehydrated (low moisture), uncooked | Fruits and fruit juices | 0.31 mg | 14% |
| 1411 | Beans, snap (Italian, green or yellow), canned, seasoned, solids and liquid | Vegetables and Vegetable Products | 0.31 mg | 14% |
| 1412 | Muffin, blueberry, homemade, with 2% milk | Baked Products | 0.31 mg | 14% |
| 1413 | Leavening agent, yeast, baker's, active, dry | Baked Products | 0.31 mg | 14% |
| 1414 | Brussels sprouts, frozen, unprepared | Vegetables and Vegetable Products | 0.31 mg | 14% |
| 1415 | Coffee cake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 0.31 mg | 13% |
| 1416 | Raisin, golden seedless | Fruits and fruit juices | 0.31 mg | 13% |
| 1417 | Cowpeas, young pods with seeds, raw | Vegetables and Vegetable Products | 0.31 mg | 13% |
| 1418 | Cookie, sugar, refrigerated dough | Baked Products | 0.31 mg | 13% |
| 1419 | Purslane, boiled, drained | Vegetables and Vegetable Products | 0.31 mg | 13% |
| 1420 | Cookie, sugar, commercial | Baked Products | 0.31 mg | 13% |
| 1421 | Doughnut (donut), yeast-leavened (honey bun), glazed | Baked Products | 0.31 mg | 13% |
| 1422 | Butter tart, with raisins, homemade | Baked Products | 0.31 mg | 13% |
| 1423 | Jujube (chinese date), dried | Fruits and fruit juices | 0.30 mg | 13% |
| 1424 | Peach, dried halves, sulphured, uncooked | Fruits and fruit juices | 0.30 mg | 13% |
| 1425 | Cake, snack cake, cream-filled, sponge | Baked Products | 0.30 mg | 13% |
| 1426 | Cookie, raisin, soft-type | Baked Products | 0.30 mg | 13% |
| 1427 | Fast foods, pizza, cheese, thin crust | Fast Foods | 0.30 mg | 13% |
| 1428 | Potato, french-fried, frozen, cottage cut, salt not added in processing, heated in oven | Vegetables and Vegetable Products | 0.30 mg | 13% |
| 1429 | Candies, nougat, with almonds | Sweets | 0.30 mg | 13% |
| 1430 | Purslane, raw | Vegetables and Vegetable Products | 0.30 mg | 13% |
| 1431 | Dock (sorrel), boiled, drained | Vegetables and Vegetable Products | 0.30 mg | 13% |
| 1432 | Seeds, breadnuttree seeds, dried | Nuts and Seeds | 0.30 mg | 13% |
| 1433 | Peas, green, canned, drained solids, no salt added | Vegetables and Vegetable Products | 0.30 mg | 13% |
| 1434 | Tomato products, canned, paste, no added salt | Vegetables and Vegetable Products | 0.30 mg | 13% |
| 1435 | Beans, baked, canned, with pork and tomato sauce | Legumes and Legume Products | 0.30 mg | 13% |
| 1436 | Tomato products, canned, sauce, with onions | Vegetables and Vegetable Products | 0.30 mg | 13% |
| 1437 | Biscuit, plain/buttermilk, refrigerated dough, lower fat | Baked Products | 0.30 mg | 13% |
| 1438 | Fast foods, mexican, frijoles (pinto beans) with cheese | Fast Foods | 0.30 mg | 13% |
| 1439 | Soup, cream, asparagus, canned, condensed | Soups, Sauces and Gravies | 0.30 mg | 13% |
| 1440 | Soup, minestrone, canned, condensed | Soups, Sauces and Gravies | 0.30 mg | 13% |
| 1441 | Soup, cream, potato, canned, condensed | Soups, Sauces and Gravies | 0.30 mg | 13% |
| 1442 | Soup, scotch broth, canned, condensed | Soups, Sauces and Gravies | 0.30 mg | 13% |
| 1443 | Soup, tomato rice, canned, condensed | Soups, Sauces and Gravies | 0.30 mg | 13% |
| 1444 | Soup, cauliflower, dehydrated | Soups, Sauces and Gravies | 0.30 mg | 13% |
| 1445 | Soup, tomato, dehydrated | Soups, Sauces and Gravies | 0.30 mg | 13% |
| 1446 | Gravy, mushroom, canned | Soups, Sauces and Gravies | 0.30 mg | 13% |
| 1447 | Pie, blueberry, homemade, 2 crust | Baked Products | 0.30 mg | 13% |
| 1448 | Sweet roll, cinnamon with raisins, commercial | Baked Products | 0.30 mg | 13% |
| 1449 | Dessert, pudding, rice, dry mix, unprepared | Sweets | 0.30 mg | 13% |
| 1450 | Cereal, ready to eat, Puffins: cinnamon, Barbara's Bakery | Breakfast cereals | 0.30 mg | 13% |
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