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 2201–2250 of 3,198 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2201 | Pumpkin, raw | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 2202 | Squash, winter, spaghetti, raw | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 2203 | Juice drink, cranberry and apricot, bottled | Beverages | 0.12 mg | 5% |
| 2204 | Pie, chocolate mousse, prepared from mix, no-bake type | Baked Products | 0.12 mg | 5% |
| 2205 | Potato, mashed, homemade, prepared with 2% M.F. milk | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 2206 | Alcohol, table wine, all (11.5% alcohol by volume) | Beverages | 0.12 mg | 5% |
| 2207 | Tea, instant, sweetened, lemon flavour, powder, water added | Beverages | 0.12 mg | 5% |
| 2208 | Jute, potherb, raw | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 2209 | Jute, potherb, boiled, drained | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 2210 | Beans, pinto, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 2211 | Corn, sweet, yellow, frozen, kernels cut off the cob, unprepared | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 2212 | Fast foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments and vegetables | Fast Foods | 0.12 mg | 5% |
| 2213 | Taro shoots, raw | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 2214 | Pepper, sweet, green, raw | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 2215 | Potato, O'brien, homemade | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 2216 | Dessert, frozen yogourt, chocolate, soft-serve | Sweets | 0.12 mg | 5% |
| 2217 | Salad dressing, thousand island, commercial, low calorie | Fats and Oils | 0.12 mg | 5% |
| 2218 | Cheesecake, prepared from mix, no bake type | Baked Products | 0.12 mg | 5% |
| 2219 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty and bun, with condiments and vegetables | Fast Foods | 0.12 mg | 5% |
| 2220 | Tomato, yellow, raw | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 2221 | Potatoes, canned, drained solids, unsalted | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 2222 | Beans, pinto, mature seeds, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 2223 | Jute, potherb, boiled, drained, with salt | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 2224 | Squash, summer, scallop, boiled, drained, with salt | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 2225 | Squash, winter, hubbard, boiled, mashed, with salt | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 2226 | Corn, sweet, yellow, frozen, kernels cut off the cob, microwaved | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 2227 | Pomegranate, raw | Fruits and fruit juices | 0.12 mg | 5% |
| 2228 | Potato, O'brien, frozen, unprepared | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 2229 | Potato, mashed, homemade, prepared with whole milk | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 2230 | Alcohol, dessert wine, sweet (18.8% alcohol by volume) | Beverages | 0.12 mg | 5% |
| 2231 | Alcohol, dessert wine, dry (18.8% alcohol by volume) | Beverages | 0.12 mg | 5% |
| 2232 | Soup, tomato, canned, condensed | Soups, Sauces and Gravies | 0.12 mg | 5% |
| 2233 | Apple, raw, without skin, sliced, cooked, boiled | Fruits and fruit juices | 0.12 mg | 5% |
| 2234 | Bread, cornbread, homemade, made with 2% milk | Baked Products | 0.12 mg | 5% |
| 2235 | Dessert, pudding, chocolate, ready-to-eat | Sweets | 0.12 mg | 5% |
| 2236 | Soup, tomato, canned, condensed, reduced sodium | Soups, Sauces and Gravies | 0.12 mg | 5% |
| 2237 | Pepper, sweet, yellow, raw | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 2238 | Pepper, sweet, green, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 2239 | Alcohol, table wine, white (11.5% alcohol by volume) | Beverages | 0.12 mg | 5% |
| 2240 | Orange juice, frozen concentrate, undiluted | Fruits and fruit juices | 0.12 mg | 5% |
| 2241 | Potato, mashed, homemade, prepared with 2% M.F. milk and butter | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 2242 | Soup, cream, broccoli, canned, condensed | Soups, Sauces and Gravies | 0.12 mg | 5% |
| 2243 | Orange juice, frozen concentrate, undiluted, with added calcium and Vitamin D | Fruits and fruit juices | 0.12 mg | 5% |
| 2244 | Salad dressing, honey mustard, fat free | Fats and Oils | 0.12 mg | 5% |
| 2245 | Crabapple, raw | Fruits and fruit juices | 0.12 mg | 5% |
| 2246 | Mushroom, boiled, drained | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 2247 | Pepper, sweet, green, boiled, drained | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 2248 | Pepper, sweet, green, boiled, drained, with salt | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 2249 | Pepper, sweet, red, boiled, drained | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 2250 | Pepper, sweet, red, boiled, drained, with salt | Vegetables and Vegetable Products | 0.12 mg | 5% |
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