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 2401–2450 of 4,991 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2401 | Spaghetti, with meatballs in tomato sauce, canned | Mixed Dishes | 0.14 mg | 6% |
| 2402 | Salad dressing, honey mustard, calorie-reduced | Fats and Oils | 0.14 mg | 6% |
| 2403 | Ravioli, meat-filled, with tomato or meat sauce, canned | Mixed Dishes | 0.14 mg | 6% |
| 2404 | Cereal, hot, cream of rice, cooked | Breakfast cereals | 0.14 mg | 6% |
| 2405 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.14 mg | 6% |
| 2406 | Gooseberry raw | Fruits and fruit juices | 0.14 mg | 6% |
| 2407 | Bok choy, pak-choi, boiled drained | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2408 | Lamb, kidney, braised | Lamb, Veal and Game | 0.14 mg | 6% |
| 2409 | Fruit salad (peach, pear, apricot, pineapple, cherry), canned, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.14 mg | 6% |
| 2410 | Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2411 | Carrot, raw | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2412 | Apple, raw, without skin, sliced, cooked, microwaved | Fruits and fruit juices | 0.14 mg | 6% |
| 2413 | Avocado, raw, all commercial varieties | Fruits and fruit juices | 0.14 mg | 6% |
| 2414 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, extra heavy syrup, solids and liquid | Fruits and fruit juices | 0.14 mg | 6% |
| 2415 | Corn, sweet, frozen, kernels on the cob, boiled, drained | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2416 | Kohlrabi, boiled, drained | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2417 | Seeds, breadfruit seeds, raw | Nuts and Seeds | 0.14 mg | 6% |
| 2418 | Nuts, coconut water (liquid from coconut) | Nuts and Seeds | 0.14 mg | 6% |
| 2419 | Beef, kidneys, raw | Beef Products | 0.14 mg | 6% |
| 2420 | Cake mix, angel food, dry, unprepared | Baked Products | 0.14 mg | 6% |
| 2421 | Mushroom, brown, Italian (crimini), raw | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2422 | Agave, cooked | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2423 | Cream, substitute, flavoured, liquid | Dairy and Egg Products | 0.14 mg | 6% |
| 2424 | Potato, red, flesh and skin, raw | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2425 | Pancake, plain (includes buttermilk), frozen, ready-to-heat, microwave | Baked Products | 0.14 mg | 6% |
| 2426 | Vegetable oil, flaxseed, contains added sliced flaxseed | Fats and Oils | 0.14 mg | 6% |
| 2427 | Dessert, frozen, ice cream, chocolate | Sweets | 0.14 mg | 6% |
| 2428 | Grains, corn bran, crude | Cereals, Grains and Pasta | 0.14 mg | 6% |
| 2429 | Fish, cisco (lake herring, tullibee), native, smoked, dried | Finfish and Shellfish Products | 0.14 mg | 6% |
| 2430 | Goose, wild (Canada goose), native, meat, smoked, dried | Poultry Products | 0.14 mg | 6% |
| 2431 | Cream, substitute, flavoured, powdered | Dairy and Egg Products | 0.14 mg | 6% |
| 2432 | Dessert, frozen, ice cream, chocolate, reduced sugar | Sweets | 0.14 mg | 6% |
| 2433 | Asparagus, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2434 | Fast foods, egg, cheese and sausage griddlecake sandwich | Fast Foods | 0.14 mg | 6% |
| 2435 | Kohlrabi, boiled, drained, with salt | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2436 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2437 | Pancake, plain (includes buttermilk), dry mix, incomplete, prepared with egg, oil, milk | Baked Products | 0.14 mg | 6% |
| 2438 | Potato, boiled without skin, flesh, with salt | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2439 | Squash, winter, acorn, boiled, mashed, with salt | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2440 | Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained, with salt | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2441 | Asparagus, frozen, boiled, drained | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2442 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2443 | Potato, boiled without skin, flesh | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 2444 | Juice, cocktail, cranberry, vitamin C added, frozen concentrate | Beverages | 0.14 mg | 6% |
| 2445 | Mollusks, clam, mixed species, canned, drained solids | Finfish and Shellfish Products | 0.14 mg | 6% |
| 2446 | Mollusks, scallop, mixed species, breaded and fried | Finfish and Shellfish Products | 0.14 mg | 6% |
| 2447 | Beans, adzuki, yokan (bean jelly) | Legumes and Legume Products | 0.14 mg | 6% |
| 2448 | Cheesecake, commercial | Baked Products | 0.14 mg | 6% |
| 2449 | Pie, cherry, commercial, 2 crust | Baked Products | 0.14 mg | 6% |
| 2450 | Candies, bars / chips, carob | Sweets | 0.14 mg | 6% |
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