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 1451–1500 of 4,991 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1451 | Bread, made with milk, commercial | Baked Products | 0.33 mg | 14% |
| 1452 | Babyfood, cereal, mixed grain, with biscuit, milk powder and fruit, prepared with water | Babyfoods | 0.33 mg | 14% |
| 1453 | Fast foods, breakfast, english muffin with butter | Fast Foods | 0.33 mg | 14% |
| 1454 | Toaster pastry, fruit, toasted (apple, blueberry, cherry, strawberry) | Baked Products | 0.33 mg | 14% |
| 1455 | Egg roll, pork, refrigerated, heated | Mixed Dishes | 0.33 mg | 14% |
| 1456 | Beans, snap (Italian, green or yellow), fresh, microwaved | Vegetables and Vegetable Products | 0.33 mg | 14% |
| 1457 | Turkey, all classes, liver, simmered | Poultry Products | 0.33 mg | 14% |
| 1458 | Waterchestnuts, Chinese, raw | Vegetables and Vegetable Products | 0.33 mg | 14% |
| 1459 | Croissant, butter, commercial | Baked Products | 0.33 mg | 14% |
| 1460 | Snacks, tortilla chips, nacho | Snacks | 0.33 mg | 14% |
| 1461 | Candies, bars, Whatchamacallit | Sweets | 0.33 mg | 14% |
| 1462 | Game meat, native, moose, liver, raw | Lamb, Veal and Game | 0.33 mg | 14% |
| 1463 | Beans, snap (Italian, green or yellow), canned, solids and liquid, unsalted | Vegetables and Vegetable Products | 0.33 mg | 14% |
| 1464 | Cake, shortcake, biscuit-type, homemade | Baked Products | 0.33 mg | 14% |
| 1465 | Pokeberry shoots, boiled, drained, with salt | Vegetables and Vegetable Products | 0.33 mg | 14% |
| 1466 | Turnip greens, boiled, drained, with salt | Vegetables and Vegetable Products | 0.33 mg | 14% |
| 1467 | Beans, snap (Italian, green or yellow), frozen, microwaved | Vegetables and Vegetable Products | 0.33 mg | 14% |
| 1468 | Refried beans, canned, vegetarian | Legumes and Legume Products | 0.33 mg | 14% |
| 1469 | Candies, M&M's, plain chocolate candies | Sweets | 0.33 mg | 14% |
| 1470 | Beets, raw | Vegetables and Vegetable Products | 0.33 mg | 14% |
| 1471 | Cake, chocolate, commercial, with chocolate icing (frosting), in-store bakery | Baked Products | 0.33 mg | 14% |
| 1472 | Bagel, cinnamon-raisin, toasted | Baked Products | 0.33 mg | 14% |
| 1473 | Pizza, cheese, thin crust, frozen, cooked | Fast Foods | 0.33 mg | 14% |
| 1474 | Pear, dried halves, sulphured, uncooked | Fruits and fruit juices | 0.33 mg | 14% |
| 1475 | Beans, black turtle, mature seeds, boiled | Legumes and Legume Products | 0.33 mg | 14% |
| 1476 | Beans, black turtle, mature seeds, boiled, salted | Legumes and Legume Products | 0.33 mg | 14% |
| 1477 | Beets, boiled, drained | Vegetables and Vegetable Products | 0.33 mg | 14% |
| 1478 | Cookie, peanut butter, refrigerated dough | Baked Products | 0.33 mg | 14% |
| 1479 | Tortilla, ready-to-bake / fry, corn | Baked Products | 0.33 mg | 14% |
| 1480 | Soup, black bean, ready-to-serve | Soups, Sauces and Gravies | 0.33 mg | 14% |
| 1481 | Durian, raw or frozen | Fruits and fruit juices | 0.33 mg | 14% |
| 1482 | Broccoli, frozen, spears, boiled, drained | Vegetables and Vegetable Products | 0.33 mg | 14% |
| 1483 | Peas, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 0.33 mg | 14% |
| 1484 | Broccoli, frozen, spears, boiled, drained, with salt | Vegetables and Vegetable Products | 0.33 mg | 14% |
| 1485 | Toaster pastry, fruit (apple, blueberry, cherry, strawberry) | Baked Products | 0.32 mg | 14% |
| 1486 | Fast foods, mexican, chimichanga with beef and red chili | Fast Foods | 0.32 mg | 14% |
| 1487 | Cookie, shortbread, plain, homemade | Baked Products | 0.32 mg | 14% |
| 1488 | Fast foods, sandwiches and burgers, hamburger, regular, single patty, with condiments | Fast Foods | 0.32 mg | 14% |
| 1489 | Fast foods, pizza, cheese, meat and vegetable, regular crust, frozen, cooked | Fast Foods | 0.32 mg | 14% |
| 1490 | Fast foods, pizza, cheese, meat and vegetable, rising crust, frozen, cooked | Fast Foods | 0.32 mg | 14% |
| 1491 | Beans, snap, yellow, frozen, boiled, with salt | Vegetables and Vegetable Products | 0.32 mg | 14% |
| 1492 | Cookie, fudge, cake-type | Baked Products | 0.32 mg | 14% |
| 1493 | Pasta, spaghetti, enriched, cooked | Cereals, Grains and Pasta | 0.32 mg | 14% |
| 1494 | Pasta, spaghetti, enriched, cooked, salted | Cereals, Grains and Pasta | 0.32 mg | 14% |
| 1495 | Pasta, spaghetti, unenriched, cooked | Cereals, Grains and Pasta | 0.32 mg | 14% |
| 1496 | Pasta, spaghetti, unenriched, cooked, salted | Cereals, Grains and Pasta | 0.32 mg | 14% |
| 1497 | Pasta, macaroni (elbow), enriched, cooked | Cereals, Grains and Pasta | 0.32 mg | 14% |
| 1498 | Pasta, macaroni (elbow), unenriched, cooked | Cereals, Grains and Pasta | 0.32 mg | 14% |
| 1499 | Toaster pastry, fruit, frosted (apple, blueberry, cherry, strawberry) | Baked Products | 0.32 mg | 14% |
| 1500 | Arugula, raw | Vegetables and Vegetable Products | 0.32 mg | 14% |
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