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 4151–4200 of 11,725 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4151 | Macaroni and cheese, box mix with cheese sauce, prepared | Mixed Dishes | 0.22 mg | 10% | CNF |
| 4152 | Cream puff, eclair, custard or cream filled, with icing (frosting) | Baked Products | 0.22 mg | 10% | CNF |
| 4153 | Indien, samosa, vegetarian | Mixed Dishes | 0.22 mg | 10% | CNF |
| 4154 | Macaroni and cheese, canned entree | Mixed Dishes | 0.22 mg | 10% | CNF |
| 4155 | Pasta, fresh-refrigerated, plain, cooked | Cereals, Grains and Pasta | 0.22 mg | 10% | CNF |
| 4156 | Pie, fried, lemon | Baked Products | 0.22 mg | 10% | CNF |
| 4157 | Pie, fried, cherry | Baked Products | 0.22 mg | 10% | CNF |
| 4158 | Pie, fried, fruit (apple, blueberry, peach, strawberry) | Baked Products | 0.22 mg | 10% | CNF |
| 4159 | Cereals ready-to-eat, RALSTON Corn Biscuits | Breakfast Cereals | 0.22 mg | 10% | USDA_SR |
| 4160 | Soymilk, original and vanilla, unfortified | Legumes and Legume Products | 0.22 mg | 10% | USDA_SR |
| 4161 | Cabbage, red, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.22 mg | 10% | USDA_SR |
| 4162 | Broccoli, frozen, chopped, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.22 mg | 10% | USDA_SR |
| 4163 | Gourd, dishcloth (towelgourd), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.22 mg | 10% | USDA_SR |
| 4164 | Cabbage, red, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.22 mg | 10% | USDA_SR |
| 4165 | Broccoli, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.22 mg | 10% | USDA_SR |
| 4166 | Mushrooms, shiitake, stir-fried | Vegetables and Vegetable Products | 0.22 mg | 10% | USDA_SR |
| 4167 | Gourd, dishcloth (towelgourd), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.22 mg | 10% | USDA_SR |
| 4168 | Waffle, buttermilk, frozen, ready-to-heat, toasted | Baked Products | 0.22 mg | 10% | USDA_SR |
| 4169 | Waffle, buttermilk, frozen, ready-to-heat, toasted | Baked Products | 0.22 mg | 10% | CNF |
| 4170 | Mushroom, shiitake, stir-fried, no fat added | Vegetables and Vegetable Products | 0.22 mg | 10% | CNF |
| 4171 | Plant-based beverage, soy, original and vanilla, unenriched | Beverages | 0.22 mg | 10% | CNF |
| 4172 | Cake mix, chocolate (devil's food, fudge), regular, dry, unprepared | Baked Products | 0.22 mg | 10% | CNF |
| 4173 | Broccoli, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 0.22 mg | 10% | CNF |
| 4174 | Potato, whole, peeled, frozen, unprepared | Vegetables and Vegetable Products | 0.22 mg | 10% | CNF |
| 4175 | Gourd, dishcloth (towelgourd), boiled, drained | Vegetables and Vegetable Products | 0.22 mg | 10% | CNF |
| 4176 | Cabbage, red, boiled, drained | Vegetables and Vegetable Products | 0.22 mg | 10% | CNF |
| 4177 | Blackeye pea, canned, sodium added, drained and rinsed | Legumes and Legume Products | 0.22 mg | 10% | USDA_FF |
| 4178 | Cake, yellow, commercially prepared, with chocolate frosting, in-store bakery | Baked Products | 0.22 mg | 10% | USDA_SR |
| 4179 | Bread, cornbread, dry mix, prepared with 2% milk, 80% margarine, and eggs | Baked Products | 0.22 mg | 10% | USDA_SR |
| 4180 | Chicken, broilers or fryers, giblets, cooked, fried | Poultry Products | 0.22 mg | 10% | USDA_SR |
| 4181 | POPEYES, Spicy Chicken Strips, analyzed 2006 | Fast Foods | 0.22 mg | 10% | USDA_SR |
| 4182 | Peas, green, canned, drained solids, rinsed in tap water | Vegetables and Vegetable Products | 0.22 mg | 10% | USDA_SR |
| 4183 | Peas, green, canned, drained solids, rinsed | Vegetables and Vegetable Products | 0.22 mg | 10% | CNF |
| 4184 | Bread, cornbread (also corn muffin mix), dry mix, prepared | Baked Products | 0.22 mg | 10% | CNF |
| 4185 | Cake, yellow, commercial, with chocolate icing (frosting), in-store bakery | Baked Products | 0.22 mg | 10% | CNF |
| 4186 | Chicken, broiler, giblets, flour coated, fried | Poultry Products | 0.22 mg | 10% | CNF |
| 4187 | Muffins, corn, dry mix, prepared | Baked Products | 0.22 mg | 10% | USDA_SR |
| 4188 | Beverages, Coconut water, ready-to-drink, unsweetened | Beverages | 0.22 mg | 10% | USDA_SR |
| 4189 | Sausage, turkey, reduced fat, brown and serve, cooked | Sausages and Luncheon Meats | 0.22 mg | 10% | USDA_SR |
| 4190 | Sauce, pizza, canned, ready-to-serve | Soups, Sauces, and Gravies | 0.22 mg | 10% | USDA_SR |
| 4191 | Spanish rice mix, dry mix, prepared (with canola/vegetable oil blend or diced tomatoes and margarine) | Meals, Entrees, and Side Dishes | 0.22 mg | 10% | USDA_SR |
| 4192 | OLIVE GARDEN, spaghetti with meat sauce | Restaurant Foods | 0.22 mg | 10% | USDA_SR |
| 4193 | Rice, spanish rice mix, prepared | Mixed Dishes | 0.22 mg | 10% | CNF |
| 4194 | Beverage, coconut water, unsweetened, ready-to-drink | Beverages | 0.22 mg | 10% | CNF |
| 4195 | Sauce, pizza, canned, ready-to-serve | Vegetables and Vegetable Products | 0.22 mg | 10% | CNF |
| 4196 | Hush puppies, prepared from recipe | Baked Products | 0.22 mg | 10% | USDA_SR |
| 4197 | Cake, fruitcake, commercially prepared | Baked Products | 0.22 mg | 10% | USDA_SR |
| 4198 | Figs, dried, stewed | Fruits and Fruit Juices | 0.22 mg | 10% | USDA_SR |
| 4199 | Macaroni and Cheese, canned, microwavable | Meals, Entrees, and Side Dishes | 0.22 mg | 10% | USDA_SR |
| 4200 | Babyfood, cookie, baby, fruit | Baby Foods | 0.22 mg | 10% | USDA_SR |
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