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 2251–2300 of 3,198 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2251 | Potato, mashed, homemade, prepared with 2% M.F. milk and margarine | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 2252 | Pepper, sweet, red, sauteed | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 2253 | Mushroom, boiled, drained, with salt | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 2254 | Potato, mashed, homemade, prepared with whole milk and butter | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 2255 | Tomato, red, ripe, raw, year round average | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 2256 | Pepper, jalapeno, canned, solids and liquid | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 2257 | Bread stuffing, cornbread, dry mix, prepared | Baked Products | 0.11 mg | 5% |
| 2258 | Candies, bars, Alpine White bar with almonds | Sweets | 0.11 mg | 5% |
| 2259 | Sauce, plum, ready-to-serve | Soups, Sauces and Gravies | 0.11 mg | 5% |
| 2260 | Pasta, rice noodles, cooked | Cereals, Grains and Pasta | 0.11 mg | 5% |
| 2261 | Babyfood, dessert, jarred, banana graham pie | Babyfoods | 0.11 mg | 5% |
| 2262 | Babyfood, vegetables, jarred, mixed vegetables, all stages | Babyfoods | 0.11 mg | 5% |
| 2263 | Babyfood, vegetables and fruit, zucchini and apple | Babyfoods | 0.11 mg | 5% |
| 2264 | Sauce, salsa, ready-to-serve | Soups, Sauces and Gravies | 0.11 mg | 5% |
| 2265 | Bamboo shoots, boiled, drained | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 2266 | Eggplant (aubergine, brinjal), boiled, drained | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 2267 | Potato, mashed, homemade, prepared with whole milk and margarine | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 2268 | Tomato products, canned, sauce | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 2269 | Nuts, ginkgo nuts, raw | Nuts and Seeds | 0.11 mg | 5% |
| 2270 | Mushroom, oyster, raw | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 2271 | Tomato sauce, unsalted | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 2272 | Soup, French onion, homemade (with bread and cheese) | Soups, Sauces and Gravies | 0.11 mg | 5% |
| 2273 | Cherry, sour, red, raw | Fruits and fruit juices | 0.11 mg | 5% |
| 2274 | Pepper, sweet, red, raw | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 2275 | Potato salad with egg | Mixed Dishes | 0.11 mg | 5% |
| 2276 | Cereal, ready to eat, Corn flakes, Honey'd, Nature's Path | Breakfast cereals | 0.11 mg | 5% |
| 2277 | Potato puff, frozen, unprepared | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 2278 | Salad dressing, ranch dressing, fat free | Fats and Oils | 0.11 mg | 5% |
| 2279 | Candied fruit | Sweets | 0.11 mg | 5% |
| 2280 | Beverage, bean | Legumes and Legume Products | 0.11 mg | 5% |
| 2281 | Salad dressing, french, commercial, low calorie | Fats and Oils | 0.11 mg | 5% |
| 2282 | Lemonade with artificial sweetener, powder | Beverages | 0.11 mg | 5% |
| 2283 | Cake, pound, commercial, made with butter (includes fresh and frozen) | Baked Products | 0.11 mg | 5% |
| 2284 | Grains, tapioca, pearl, dry | Cereals, Grains and Pasta | 0.11 mg | 5% |
| 2285 | Fast foods, dessert, sundae, strawberry | Fast Foods | 0.11 mg | 5% |
| 2286 | Bamboo shoots, boiled, drained, with salt | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 2287 | Eggplant (aubergine, brinjal), boiled, drained, with salt | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 2288 | Pepper, sweet, red, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 2289 | Potato, mashed, prepared from flakes without milk, whole milk and margarine added | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 2290 | Cherry, sweet, frozen, sweetened | Fruits and fruit juices | 0.11 mg | 5% |
| 2291 | Squash, winter, spaghetti, baked or boiled, drained | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 2292 | Beans, baked, canned, plain or vegetarian | Legumes and Legume Products | 0.11 mg | 5% |
| 2293 | Guava sauce, cooked | Fruits and fruit juices | 0.11 mg | 5% |
| 2294 | Salad dressing, coleslaw | Fats and Oils | 0.11 mg | 5% |
| 2295 | Shepherd's pie with corn | Mixed Dishes | 0.11 mg | 5% |
| 2296 | Sauce, pepper, TABASCO, ready-to-serve | Soups, Sauces and Gravies | 0.11 mg | 5% |
| 2297 | Sauce, tartar, ready-to-serve | Soups, Sauces and Gravies | 0.11 mg | 5% |
| 2298 | Carbonated drinks, cola with aspartame | Beverages | 0.11 mg | 5% |
| 2299 | Pie, banana cream, prepared from mix, no-bake type | Baked Products | 0.11 mg | 5% |
| 2300 | Babyfood, vegetables, jarred, broccoli and potato with cheese | Babyfoods | 0.11 mg | 5% |
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