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 2451–2500 of 11,725 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2451 | Cereals, oats, instant, fortified, with raisins and spice, prepared with water | Breakfast Cereals | 0.47 mg | 20% | USDA_SR |
| 2452 | Turnip greens, raw | Vegetables and Vegetable Products | 0.47 mg | 20% | USDA_SR |
| 2453 | Tomatoes, sun-dried, packed in oil, drained | Vegetables and Vegetable Products | 0.47 mg | 20% | USDA_SR |
| 2454 | Candies, fudge, vanilla with nuts | Sweets | 0.47 mg | 20% | USDA_SR |
| 2455 | Candies, fudge, vanilla, with nuts, homemade | Sweets | 0.47 mg | 20% | CNF |
| 2456 | Tomato, sun-dried, packed in oil, drained | Vegetables and Vegetable Products | 0.47 mg | 20% | CNF |
| 2457 | Turnip greens, raw | Vegetables and Vegetable Products | 0.47 mg | 20% | CNF |
| 2458 | Cookies, graham crackers, chocolate-coated | Baked Products | 0.46 mg | 20% | USDA_SR |
| 2459 | Cookie, graham cracker, chocolate-coated | Baked Products | 0.46 mg | 20% | CNF |
| 2460 | Beans, great northern, canned, sodium added, drained and rinsed | Legumes and Legume Products | 0.46 mg | 20% | USDA_FF |
| 2461 | Tortillas, ready-to-bake or -fry, flour, without added calcium | Baked Products | 0.46 mg | 20% | USDA_SR |
| 2462 | Puddings, coconut cream, dry mix, regular | Sweets | 0.46 mg | 20% | USDA_SR |
| 2463 | Grains, wheat flour, white, all purpose, bleached | Cereals, Grains and Pasta | 0.46 mg | 20% | CNF |
| 2464 | Dessert, pudding, coconut, dry mix, regular, unprepared | Sweets | 0.46 mg | 20% | CNF |
| 2465 | Tortilla, ready-to-bake / fry, flour | Baked Products | 0.46 mg | 20% | CNF |
| 2466 | Cookies, peanut butter, refrigerated dough, baked | Baked Products | 0.46 mg | 20% | USDA_SR |
| 2467 | Babyfood, fortified cereal bar, fruit filling | Baby Foods | 0.46 mg | 20% | USDA_SR |
| 2468 | Cookie, peanut butter, refrigerated dough, prepared | Baked Products | 0.46 mg | 20% | CNF |
| 2469 | Rolls, hard (includes kaiser) | Baked Products | 0.46 mg | 20% | USDA_SR |
| 2470 | Bread, white, prepared from recipe, made with nonfat dry milk | Baked Products | 0.46 mg | 20% | USDA_SR |
| 2471 | Chicken, nuggets, white meat, precooked, frozen, not reheated | Meals, Entrees, and Side Dishes | 0.46 mg | 20% | USDA_SR |
| 2472 | Corn flour, whole-grain, yellow | Cereal Grains and Pasta | 0.46 mg | 20% | USDA_SR |
| 2473 | Corn flour, whole-grain, white | Cereal Grains and Pasta | 0.46 mg | 20% | USDA_SR |
| 2474 | Bread, pan dulce, sweet yeast bread | Baked Products | 0.46 mg | 20% | USDA_SR |
| 2475 | Chicken nuggets, white meat, pre-cooked, frozen, not heated | Poultry Products | 0.46 mg | 20% | CNF |
| 2476 | Grains, corn flour, yellow, whole-grain | Cereals, Grains and Pasta | 0.46 mg | 20% | CNF |
| 2477 | Candies, bars, Nestle Crunch | Sweets | 0.46 mg | 20% | CNF |
| 2478 | Roll (kaiser), hard | Baked Products | 0.46 mg | 20% | CNF |
| 2479 | Bread, white, homemade with nonfat dry milk | Baked Products | 0.46 mg | 20% | CNF |
| 2480 | Soup, consomme, dehydrated | Soups, Sauces and Gravies | 0.46 mg | 20% | CNF |
| 2481 | Mollusks, oyster, eastern, wild, cooked, dry heat | Finfish and Shellfish Products | 0.46 mg | 20% | USDA_SR |
| 2482 | Soup, beef broth or bouillon, powder, dry | Soups, Sauces, and Gravies | 0.46 mg | 20% | USDA_SR |
| 2483 | Grains, wheat flour, white, all purpose, unbleached | Cereals, Grains and Pasta | 0.46 mg | 20% | CNF |
| 2484 | Mollusks, oyster, eastern (blue point), wild, baked or broiled | Finfish and Shellfish Products | 0.46 mg | 20% | CNF |
| 2485 | Soup, broth, beef, dehydrated | Soups, Sauces and Gravies | 0.46 mg | 20% | CNF |
| 2486 | Nopales, raw | Vegetables and Vegetable Products | 0.46 mg | 20% | USDA_SR |
| 2487 | Nopales (prickly pear), raw | Vegetables and Vegetable Products | 0.46 mg | 20% | CNF |
| 2488 | Fast foods, burrito, with beans and cheese | Fast Foods | 0.46 mg | 20% | USDA_SR |
| 2489 | TACO BELL, Bean Burrito | Fast Foods | 0.46 mg | 20% | USDA_SR |
| 2490 | Babyfood, snack, biscuit, wheat with milk powder | Babyfoods | 0.46 mg | 20% | CNF |
| 2491 | Fast foods, mexican, burrito with beans and cheese | Fast Foods | 0.46 mg | 20% | CNF |
| 2492 | Beans, yellow, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.46 mg | 20% | USDA_SR |
| 2493 | Beans, yellow, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.46 mg | 20% | USDA_SR |
| 2494 | Sweet potato, canned, vacuum pack | Vegetables and Vegetable Products | 0.46 mg | 20% | USDA_SR |
| 2495 | Snacks, KRAFT, CORNNUTS, plain | Snacks | 0.46 mg | 20% | USDA_SR |
| 2496 | Snacks, corn nuts, plain | Snacks | 0.46 mg | 20% | CNF |
| 2497 | Beans, yellow, boiled, salted | Legumes and Legume Products | 0.46 mg | 20% | CNF |
| 2498 | Beans, yellow, boiled | Legumes and Legume Products | 0.46 mg | 20% | CNF |
| 2499 | Sweet potato, canned, vacuum pack | Vegetables and Vegetable Products | 0.46 mg | 20% | CNF |
| 2500 | Sourdough culture, 50% hydration (stiff) | 0.45 mg | 20% | CUSTOM |
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