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 2151–2200 of 3,566 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2151 | Squash, winter, hubbard, baked, with salt | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 2152 | Potatoes, microwaved, cooked in skin, flesh, with salt | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 2153 | Potatoes, microwaved, cooked in skin, flesh, without salt | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 2154 | Peaches, dehydrated (low-moisture), sulfured, stewed | Fruits and Fruit Juices | 0.17 mg | 7% |
| 2155 | Asparagus, canned, drained solids | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 2156 | Squash, winter, hubbard, baked, without salt | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 2157 | Apples, frozen, unsweetened, unheated (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.17 mg | 7% |
| 2158 | Tomato products, canned, puree, with salt added | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 2159 | Tomato products, canned, puree, without salt added | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 2160 | Chayote, fruit, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 2161 | Chayote, fruit, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 2162 | Beans, kidney, all types, mature seeds, canned | Legumes and Legume Products | 0.17 mg | 7% |
| 2163 | Peas, edible-podded, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 2164 | Taro, tahitian, cooked, without salt | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 2165 | Taro, tahitian, cooked, with salt | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 2166 | Peas, edible-podded, boiled, drained, without salt | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 2167 | Restaurant, family style, hash browns | Restaurant Foods | 0.17 mg | 7% |
| 2168 | DENNY'S, hash browns | Restaurant Foods | 0.17 mg | 7% |
| 2169 | Cake, sponge, prepared from recipe | Baked Products | 0.17 mg | 7% |
| 2170 | Corn, sweet, yellow, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 2171 | Carrots, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 2172 | Toppings, strawberry | Sweets | 0.17 mg | 7% |
| 2173 | Corn, sweet, yellow, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 2174 | Carrots, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 2175 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 2176 | Potatoes, scalloped, home-prepared with margarine | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 2177 | Peas and onions, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 2178 | Potatoes, scalloped, home-prepared with butter | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 2179 | Peas and onions, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 2180 | Apples, canned, sweetened, sliced, drained, heated | Fruits and Fruit Juices | 0.17 mg | 7% |
| 2181 | Frozen novelties, fruit and juice bars | Sweets | 0.17 mg | 7% |
| 2182 | Plantains, yellow, baked | Fruits and Fruit Juices | 0.17 mg | 7% |
| 2183 | Candies, fudge, peanut butter, prepared-from-recipe | Sweets | 0.16 mg | 7% |
| 2184 | Fast foods, cheeseburger; single, large patty; with condiments | Fast Foods | 0.16 mg | 7% |
| 2185 | Seeds, breadfruit seeds, roasted | Nut and Seed Products | 0.16 mg | 7% |
| 2186 | Squash, winter, all varieties, raw | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 2187 | CHICK-FIL-A, hash browns | Fast Foods | 0.16 mg | 7% |
| 2188 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 2189 | Beans, snap, green, canned, no salt added, drained solids | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 2190 | Squash, summer, crookneck and straightneck, frozen, unprepared | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 2191 | Pie, chocolate creme, commercially prepared | Baked Products | 0.16 mg | 7% |
| 2192 | Beverages, tea, black, ready-to-drink, peach, diet | Beverages | 0.16 mg | 7% |
| 2193 | Potatoes, au gratin, home-prepared from recipe using margarine | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 2194 | Potatoes, mashed, dehydrated, flakes without milk, dry form | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 2195 | Potatoes, au gratin, home-prepared from recipe using butter | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 2196 | Potatoes, baked, flesh, with salt | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 2197 | Waterchestnuts, chinese, canned, solids and liquids | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 2198 | Potatoes, baked, flesh, without salt | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 2199 | Frozen novelties, ice type, pineapple-coconut | Sweets | 0.16 mg | 7% |
| 2200 | Corn, sweet, white, raw | Vegetables and Vegetable Products | 0.16 mg | 7% |
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