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 2101–2150 of 3,198 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2101 | Babyfood, vegetables, jarred, sweet potato, all stages | Babyfoods | 0.14 mg | 6% |
| 2102 | Cereal, hot, cream of rice, cooked | Breakfast cereals | 0.14 mg | 6% |
| 2103 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.14 mg | 6% |
| 2104 | Gooseberry raw | Fruits and fruit juices | 0.14 mg | 6% |
| 2105 | Bok choy, pak-choi, boiled drained | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2106 | Salad dressing, honey mustard, calorie-reduced | Fats and Oils | 0.14 mg | 6% |
| 2107 | Fruit salad (peach, pear, apricot, pineapple, cherry), canned, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.14 mg | 6% |
| 2108 | Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2109 | Carrot, raw | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2110 | Apple, raw, without skin, sliced, cooked, microwaved | Fruits and fruit juices | 0.14 mg | 6% |
| 2111 | Avocado, raw, all commercial varieties | Fruits and fruit juices | 0.14 mg | 6% |
| 2112 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, extra heavy syrup, solids and liquid | Fruits and fruit juices | 0.14 mg | 6% |
| 2113 | Corn, sweet, frozen, kernels on the cob, boiled, drained | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2114 | Kohlrabi, boiled, drained | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2115 | Seeds, breadfruit seeds, raw | Nuts and Seeds | 0.14 mg | 6% |
| 2116 | Nuts, coconut water (liquid from coconut) | Nuts and Seeds | 0.14 mg | 6% |
| 2117 | Cake mix, angel food, dry, unprepared | Baked Products | 0.14 mg | 6% |
| 2118 | Mushroom, brown, Italian (crimini), raw | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2119 | Agave, cooked | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2120 | Cream, substitute, flavoured, liquid | Dairy and Egg Products | 0.14 mg | 6% |
| 2121 | Potato, red, flesh and skin, raw | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2122 | Pancake, plain (includes buttermilk), frozen, ready-to-heat, microwave | Baked Products | 0.14 mg | 6% |
| 2123 | Vegetable oil, flaxseed, contains added sliced flaxseed | Fats and Oils | 0.14 mg | 6% |
| 2124 | Asparagus, frozen, boiled, drained | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2125 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2126 | Potato, boiled without skin, flesh | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2127 | Juice, cocktail, cranberry, vitamin C added, frozen concentrate | Beverages | 0.14 mg | 6% |
| 2128 | Beans, adzuki, yokan (bean jelly) | Legumes and Legume Products | 0.14 mg | 6% |
| 2129 | Cheesecake, commercial | Baked Products | 0.14 mg | 6% |
| 2130 | Pie, cherry, commercial, 2 crust | Baked Products | 0.14 mg | 6% |
| 2131 | Candies, bars / chips, carob | Sweets | 0.14 mg | 6% |
| 2132 | Dessert, frozen, ice cream, chocolate | Sweets | 0.14 mg | 6% |
| 2133 | Grains, corn bran, crude | Cereals, Grains and Pasta | 0.14 mg | 6% |
| 2134 | Cream, substitute, flavoured, powdered | Dairy and Egg Products | 0.14 mg | 6% |
| 2135 | Dessert, frozen, ice cream, chocolate, reduced sugar | Sweets | 0.14 mg | 6% |
| 2136 | Asparagus, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2137 | Kohlrabi, boiled, drained, with salt | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2138 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2139 | Pancake, plain (includes buttermilk), dry mix, incomplete, prepared with egg, oil, milk | Baked Products | 0.14 mg | 6% |
| 2140 | Potato, boiled without skin, flesh, with salt | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2141 | Squash, winter, acorn, boiled, mashed, with salt | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2142 | Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained, with salt | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2143 | Kohlrabi, raw | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2144 | Cake mix, marble, pudding-type, dry, unprepared | Baked Products | 0.14 mg | 6% |
| 2145 | Hot chocolate, cocoa, homemade, prepared with whole milk | Beverages | 0.14 mg | 6% |
| 2146 | Pepper, hot chili, red or green, canned, solids and liquid | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2147 | Radicchio, raw | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2148 | Potato, boiled with skin, flesh | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2149 | Onion, Welsh, raw | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2150 | Sauce, pasta, spaghetti or marinara, ready-to-serve | Soups, Sauces and Gravies | 0.14 mg | 6% |
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