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 4201–4250 of 7,088 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4201 | Squash, summer, zucchini, raw | Vegetables and Vegetable Products | 0.18 mg | 8% | CNF |
| 4202 | Grape juice, frozen concentrate, sugar and vitamin C added, diluted | Fruits and fruit juices | 0.18 mg | 8% | CNF |
| 4203 | Gooseberry, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 0.18 mg | 8% | CNF |
| 4204 | Beans, snap, green, canned, regular pack, drained solids | Vegetables and Vegetable Products | 0.18 mg | 8% | USDA_FF |
| 4205 | Ravioli, cheese-filled, canned | Meals, Entrees, and Side Dishes | 0.18 mg | 8% | USDA_SR |
| 4206 | Pie, blueberry, commercially prepared | Baked Products | 0.18 mg | 8% | USDA_SR |
| 4207 | BURGER KING, Hash Brown Rounds | Fast Foods | 0.18 mg | 8% | USDA_SR |
| 4208 | Schar, Gluten-Free, Wheat-Free, Classic White Bread | Baked Products | 0.18 mg | 8% | USDA_SR |
| 4209 | Babyfood, fruit, jarred, prunes | Babyfoods | 0.18 mg | 8% | CNF |
| 4210 | Babyfood, fruit, jarred, apple and berries (blueberries, raspberries or strawberries), all stages | Babyfoods | 0.18 mg | 8% | CNF |
| 4211 | Ravioli, cheese-filled, canned | Mixed Dishes | 0.18 mg | 8% | CNF |
| 4212 | Pie, blueberry, commercial, 2 crust | Baked Products | 0.18 mg | 8% | CNF |
| 4213 | Squash, summer, all varieties, raw | Vegetables and Vegetable Products | 0.17 mg | 8% | USDA_SR |
| 4214 | Beans, snap, green, canned, regular pack, drained solids | Vegetables and Vegetable Products | 0.17 mg | 8% | USDA_SR |
| 4215 | Babyfood, mixed fruit with oatmeal cereal, all stages | Babyfoods | 0.17 mg | 8% | CNF |
| 4216 | Bread pudding, with raisins, homemade | Baked Products | 0.17 mg | 8% | CNF |
| 4217 | Fast foods, dessert, burrito with fruit (apple or cherry) | Fast Foods | 0.17 mg | 8% | CNF |
| 4218 | Squash, summer, all varieties, raw | Vegetables and Vegetable Products | 0.17 mg | 8% | CNF |
| 4219 | Bread, gluten-free, white, made with potato extract, rice starch, and rice flour | Baked Products | 0.17 mg | 8% | USDA_SR |
| 4220 | Cornmeal, degermed, unenriched, white | Cereal Grains and Pasta | 0.17 mg | 8% | USDA_SR |
| 4221 | Sauce, steak, tomato based | Soups, Sauces, and Gravies | 0.17 mg | 8% | USDA_SR |
| 4222 | McDONALD'S, QUARTER POUNDER with Cheese | Fast Foods | 0.17 mg | 8% | USDA_SR |
| 4223 | Salisbury steak with gravy, frozen | Meals, Entrees, and Side Dishes | 0.17 mg | 8% | USDA_SR |
| 4224 | Cornmeal, degermed, unenriched, yellow | Cereal Grains and Pasta | 0.17 mg | 8% | USDA_SR |
| 4225 | Cornmeal, degermed, enriched, white | Cereal Grains and Pasta | 0.17 mg | 8% | USDA_SR |
| 4226 | Cornmeal, degermed, enriched, yellow | Cereal Grains and Pasta | 0.17 mg | 8% | USDA_SR |
| 4227 | Arrowroot, raw | Vegetables and Vegetable Products | 0.17 mg | 8% | USDA_SR |
| 4228 | Tamales (Navajo) | American Indian/Alaska Native Foods | 0.17 mg | 8% | USDA_SR |
| 4229 | Rudi's, Gluten-Free Bakery, Original Sandwich Bread | Baked Products | 0.17 mg | 8% | USDA_SR |
| 4230 | Tamale (Navajo) | Mixed Dishes | 0.17 mg | 8% | CNF |
| 4231 | Arrowroot, raw | Vegetables and Vegetable Products | 0.17 mg | 8% | CNF |
| 4232 | Fast foods, side dish, potato, baked, topped with cheese sauce | Fast Foods | 0.17 mg | 8% | CNF |
| 4233 | Grains, cornmeal (yellow), degermed | Cereals, Grains and Pasta | 0.17 mg | 8% | CNF |
| 4234 | Sauce, steak, tomato based, ready-to-serve | Soups, Sauces and Gravies | 0.17 mg | 8% | CNF |
| 4235 | Mushrooms, shiitake | Vegetables and Vegetable Products | 0.17 mg | 8% | USDA_FF |
| 4236 | Mushrooms, shiitake | Vegetables and Vegetable Products | 0.17 mg | 8% | USDA_FF |
| 4237 | WENDY'S, Double Stack, with cheese | Fast Foods | 0.17 mg | 8% | USDA_SR |
| 4238 | Squash, winter, butternut, frozen, cooked, boiled, with salt | Vegetables and Vegetable Products | 0.17 mg | 8% | USDA_SR |
| 4239 | Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.17 mg | 8% | USDA_SR |
| 4240 | Potatoes, red, flesh and skin, baked | Vegetables and Vegetable Products | 0.17 mg | 8% | USDA_SR |
| 4241 | BANQUET, Salisbury Steak With Gravy, family size, frozen, unprepared | Meals, Entrees, and Side Dishes | 0.17 mg | 8% | USDA_SR |
| 4242 | Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.17 mg | 8% | USDA_SR |
| 4243 | Squash, winter, butternut, frozen, cooked, boiled, without salt | Vegetables and Vegetable Products | 0.17 mg | 8% | USDA_SR |
| 4244 | Ice creams, chocolate, rich | Sweets | 0.17 mg | 8% | USDA_SR |
| 4245 | Squash, summer, zucchini, boiled, drained, with salt | Vegetables and Vegetable Products | 0.17 mg | 8% | CNF |
| 4246 | Dessert, frozen, ice cream, chocolate, rich | Sweets | 0.17 mg | 8% | CNF |
| 4247 | Potato, red, flesh and skin, baked | Vegetables and Vegetable Products | 0.17 mg | 8% | CNF |
| 4248 | Squash, winter, butternut, frozen, boiled | Vegetables and Vegetable Products | 0.17 mg | 8% | CNF |
| 4249 | Squash, summer, zucchini, boiled, drained | Vegetables and Vegetable Products | 0.17 mg | 8% | CNF |
| 4250 | Flour, corn, yellow, fine meal, enriched | Cereal Grains and Pasta | 0.17 mg | 7% | USDA_FF |
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