Recommended Amounts

The Daily Value (DV) for Manganese, Mn is 2.3 mg daily.

Foods rich in Manganese, Mn

Spices, cloves, ground

• Manganese, Mn: 60 mg
• Energy: 274 kcal
• Protein: 24 kcal
• Fat: 52 kcal
• Carbs: 262 kcal

Spices, ginger, ground

• Manganese, Mn: 33 mg
• Energy: 335 kcal
• Protein: 36 kcal
• Fat: 17 kcal
• Carbs: 286 kcal

Spices, saffron

• Manganese, Mn: 28 mg
• Energy: 310 kcal
• Protein: 46 kcal
• Fat: 23 kcal
• Carbs: 261 kcal

Spices, cardamom

• Manganese, Mn: 28 mg
• Energy: 311 kcal
• Protein: 43 kcal
• Fat: 27 kcal
• Carbs: 274 kcal

Spices, turmeric, ground

• Manganese, Mn: 20 mg
• Energy: 312 kcal
• Protein: 39 kcal
• Fat: 13 kcal
• Carbs: 269 kcal

Spices, cinnamon, ground

• Manganese, Mn: 17 mg
• Energy: 247 kcal
• Protein: 16 kcal
• Fat: 4.96 kcal
• Carbs: 322 kcal

Spices, pumpkin pie spice

• Manganese, Mn: 16 mg
• Energy: 342 kcal
• Protein: 23 kcal
• Fat: 50 kcal
• Carbs: 277 kcal

Rice bran, crude

• Manganese, Mn: 14 mg
• Energy: 316 kcal
• Protein: 53 kcal
• Fat: 83 kcal
• Carbs: 199 kcal

Wheat germ, crude

• Manganese, Mn: 13 mg
• Energy: 360 kcal
• Protein: 93 kcal
• Fat: 39 kcal
• Carbs: 207 kcal

Spices, pepper, black

• Manganese, Mn: 13 mg
• Energy: 251 kcal
• Protein: 42 kcal
• Fat: 13 kcal
• Carbs: 256 kcal

Nuts, hazelnuts or filberts, blanched

• Manganese, Mn: 13 mg
• Energy: 629 kcal
• Protein: 55 kcal
• Fat: 245 kcal
• Carbs: 68 kcal

Wheat bran, crude

• Manganese, Mn: 12 mg
• Energy: 216 kcal
• Protein: 62 kcal
• Fat: 17 kcal
• Carbs: 258 kcal

Nuts, pine nuts, raw

• Manganese, Mn: 10 mg
• Energy: 689 kcal
• Protein: 63 kcal
• Fat: 245 kcal
• Carbs: 74 kcal

Teff, uncooked

• Manganese, Mn: 9.24 mg
• Energy: 367 kcal
• Protein: 53 kcal
• Fat: 9.52 kcal
• Carbs: 293 kcal

Spices, curry powder

• Manganese, Mn: 8.3 mg
• Energy: 325 kcal
• Protein: 57 kcal
• Fat: 56 kcal
• Carbs: 223 kcal

Spices, bay leaf

• Manganese, Mn: 8.17 mg
• Energy: 313 kcal
• Protein: 30 kcal
• Fat: 33 kcal
• Carbs: 300 kcal

Seeds, hemp seed, hulled

• Manganese, Mn: 7.6 mg
• Energy: 553 kcal
• Protein: 126 kcal
• Fat: 195 kcal
• Carbs: 35 kcal

Spices, celery seed

• Manganese, Mn: 7.57 mg
• Energy: 392 kcal
• Protein: 72 kcal
• Fat: 101 kcal
• Carbs: 165 kcal

Spices, poultry seasoning

• Manganese, Mn: 6.86 mg
• Energy: 307 kcal
• Protein: 38 kcal
• Fat: 30 kcal
• Carbs: 262 kcal

Spices, poppy seed

• Manganese, Mn: 6.71 mg
• Energy: 525 kcal
• Protein: 72 kcal
• Fat: 166 kcal
• Carbs: 113 kcal

Spices, fennel seed

• Manganese, Mn: 6.53 mg
• Energy: 345 kcal
• Protein: 63 kcal
• Fat: 59 kcal
• Carbs: 209 kcal

Nuts, hazelnuts or filberts

• Manganese, Mn: 6.18 mg
• Energy: 628 kcal
• Protein: 60 kcal
• Fat: 243 kcal
• Carbs: 67 kcal

Rye flour, dark

• Manganese, Mn: 6.06 mg
• Energy: 325 kcal
• Protein: 64 kcal
• Fat: 8.88 kcal
• Carbs: 275 kcal

Oat bran, raw

• Manganese, Mn: 5.63 mg
• Energy: 246 kcal
• Protein: 69 kcal
• Fat: 28 kcal
• Carbs: 265 kcal

Crackers, rye, wafers, plain

• Manganese, Mn: 5.37 mg
• Energy: 334 kcal
• Protein: 38 kcal
• Fat: 3.6 kcal
• Carbs: 322 kcal

Lemon grass (citronella), raw

• Manganese, Mn: 5.22 mg
• Energy: 99 kcal
• Protein: 7.28 kcal
• Fat: 1.96 kcal
• Carbs: 101 kcal

Snacks, rice cakes, brown rice, corn

• Manganese, Mn: 5.08 mg
• Energy: 385 kcal
• Protein: 34 kcal
• Fat: 13 kcal
• Carbs: 325 kcal

Peanut flour, defatted

• Manganese, Mn: 4.9 mg
• Energy: 327 kcal
• Protein: 209 kcal
• Fat: 2.2 kcal
• Carbs: 139 kcal

Raspberry juice concentrate

• Manganese, Mn: 4.67 mg
• Energy: 221 kcal
• Protein: 12 kcal
• Fat: 5.36 kcal
• Carbs: 213 kcal

Nuts, pecans

• Manganese, Mn: 4.5 mg
• Energy: 691 kcal
• Protein: 37 kcal
• Fat: 288 kcal
• Carbs: 55 kcal

Sugars, maple

• Manganese, Mn: 4.42 mg
• Energy: 354 kcal
• Protein: 0.4 kcal
• Fat: 0.8 kcal
• Carbs: 364 kcal

Wheat, soft red winter

• Manganese, Mn: 4.39 mg
• Energy: 331 kcal
• Protein: 41 kcal
• Fat: 6.24 kcal
• Carbs: 297 kcal

Spices, pepper, white

• Manganese, Mn: 4.3 mg
• Energy: 296 kcal
• Protein: 42 kcal
• Fat: 8.48 kcal
• Carbs: 274 kcal

Peanut flour, low fat

• Manganese, Mn: 4.23 mg
• Energy: 428 kcal
• Protein: 135 kcal
• Fat: 88 kcal
• Carbs: 125 kcal

Triticale flour, whole-grain

• Manganese, Mn: 4.19 mg
• Energy: 338 kcal
• Protein: 53 kcal
• Fat: 7.24 kcal
• Carbs: 293 kcal

Baking chocolate, unsweetened, squares

• Manganese, Mn: 4.17 mg
• Energy: 642 kcal
• Protein: 57 kcal
• Fat: 209 kcal
• Carbs: 114 kcal

Nuts, macadamia nuts, raw

• Manganese, Mn: 4.13 mg
• Energy: 718 kcal
• Protein: 32 kcal
• Fat: 303 kcal
• Carbs: 55 kcal

Rice crackers

• Manganese, Mn: 4.07 mg
• Energy: 416 kcal
• Protein: 40 kcal
• Fat: 20 kcal
• Carbs: 331 kcal

Wheat, hard red spring

• Manganese, Mn: 4.06 mg
• Energy: 329 kcal
• Protein: 62 kcal
• Fat: 7.68 kcal
• Carbs: 272 kcal

Oat flour, partially debranned

• Manganese, Mn: 4.02 mg
• Energy: 404 kcal
• Protein: 59 kcal
• Fat: 36 kcal
• Carbs: 263 kcal

Rice flour, brown

• Manganese, Mn: 4.01 mg
• Energy: 363 kcal
• Protein: 29 kcal
• Fat: 11 kcal
• Carbs: 306 kcal

Cereals ready-to-eat, granola, homemade

• Manganese, Mn: 4 mg
• Energy: 489 kcal
• Protein: 55 kcal
• Fat: 97 kcal
• Carbs: 216 kcal

Wheat, hard red winter

• Manganese, Mn: 3.99 mg
• Energy: 327 kcal
• Protein: 50 kcal
• Fat: 6.16 kcal
• Carbs: 285 kcal

Wheat, hard white

• Manganese, Mn: 3.82 mg
• Energy: 342 kcal
• Protein: 45 kcal
• Fat: 6.84 kcal
• Carbs: 304 kcal

Flour, soy, defatted

• Manganese, Mn: 3.81 mg
• Energy: 366 kcal
• Protein: 204 kcal
• Fat: 13 kcal
• Carbs: 132 kcal

Soy meal, defatted, raw

• Manganese, Mn: 3.8 mg
• Energy: 337 kcal
• Protein: 197 kcal
• Fat: 9.56 kcal
• Carbs: 144 kcal

Snacks, brown rice chips

• Manganese, Mn: 3.73 mg
• Energy: 384 kcal
• Protein: 33 kcal
• Fat: 11 kcal
• Carbs: 326 kcal

Snacks, rice cracker brown rice, plain

• Manganese, Mn: 3.73 mg
• Energy: 387 kcal
• Protein: 33 kcal
• Fat: 11 kcal
• Carbs: 326 kcal

Winged beans, mature seeds, raw

• Manganese, Mn: 3.72 mg
• Energy: 409 kcal
• Protein: 119 kcal
• Fat: 65 kcal
• Carbs: 167 kcal

Cereals ready-to-eat, UNCLE SAM CEREAL

• Manganese, Mn: 3.61 mg
• Energy: 346 kcal
• Protein: 64 kcal
• Fat: 46 kcal
• Carbs: 263 kcal

Crackers, matzo, whole-wheat

• Manganese, Mn: 3.5 mg
• Energy: 351 kcal
• Protein: 52 kcal
• Fat: 6 kcal
• Carbs: 316 kcal

Nuts, walnuts, english

• Manganese, Mn: 3.41 mg
• Energy: 654 kcal
• Protein: 61 kcal
• Fat: 261 kcal
• Carbs: 55 kcal

Wheat, soft white

• Manganese, Mn: 3.41 mg
• Energy: 340 kcal
• Protein: 43 kcal
• Fat: 7.96 kcal
• Carbs: 301 kcal

Mollusks, mussel, blue, raw

• Manganese, Mn: 3.4 mg
• Energy: 86 kcal
• Protein: 48 kcal
• Fat: 8.96 kcal
• Carbs: 15 kcal

Wheat flour, whole-grain, soft wheat

• Manganese, Mn: 3.4 mg
• Energy: 332 kcal
• Protein: 38 kcal
• Fat: 7.8 kcal
• Carbs: 298 kcal

Spices, cumin seed

• Manganese, Mn: 3.33 mg
• Energy: 375 kcal
• Protein: 71 kcal
• Fat: 89 kcal
• Carbs: 177 kcal

Amaranth grain, uncooked

• Manganese, Mn: 3.33 mg
• Energy: 371 kcal
• Protein: 54 kcal
• Fat: 28 kcal
• Carbs: 261 kcal

Triticale

• Manganese, Mn: 3.21 mg
• Energy: 336 kcal
• Protein: 52 kcal
• Fat: 8.36 kcal
• Carbs: 289 kcal

Flour, soy, full-fat

• Manganese, Mn: 3.16 mg
• Energy: 452 kcal
• Protein: 154 kcal
• Fat: 83 kcal
• Carbs: 112 kcal

Soy flour, low-fat

• Manganese, Mn: 3.15 mg
• Energy: 372 kcal
• Protein: 199 kcal
• Fat: 36 kcal
• Carbs: 123 kcal

Spices, sage, ground

• Manganese, Mn: 3.13 mg
• Energy: 315 kcal
• Protein: 43 kcal
• Fat: 51 kcal
• Carbs: 243 kcal

Soy flour, defatted

• Manganese, Mn: 3.02 mg
• Energy: 327 kcal
• Protein: 206 kcal
• Fat: 4.88 kcal
• Carbs: 136 kcal

Wheat, durum

• Manganese, Mn: 3.01 mg
• Energy: 339 kcal
• Protein: 55 kcal
• Fat: 9.88 kcal
• Carbs: 285 kcal

Nuts, walnuts, English, halves, raw

• Manganese, Mn: 3 mg
• Energy: 730 kcal
• Protein: 58 kcal
• Fat: 279 kcal
• Carbs: 44 kcal

Spelt, uncooked

• Manganese, Mn: 2.98 mg
• Energy: 338 kcal
• Protein: 58 kcal
• Fat: 9.72 kcal
• Carbs: 281 kcal

Snacks, rice cakes, brown rice, rye

• Manganese, Mn: 2.98 mg
• Energy: 386 kcal
• Protein: 32 kcal
• Fat: 15 kcal
• Carbs: 320 kcal

Spices, allspice, ground

• Manganese, Mn: 2.94 mg
• Energy: 263 kcal
• Protein: 24 kcal
• Fat: 35 kcal
• Carbs: 288 kcal

Syrups, maple

• Manganese, Mn: 2.91 mg
• Energy: 260 kcal
• Protein: 0.16 kcal
• Fat: 0.24 kcal
• Carbs: 268 kcal

Spices, nutmeg, ground

• Manganese, Mn: 2.9 mg
• Energy: 525 kcal
• Protein: 23 kcal
• Fat: 145 kcal
• Carbs: 197 kcal

Teff, cooked

• Manganese, Mn: 2.86 mg
• Energy: 101 kcal
• Protein: 15 kcal
• Fat: 2.6 kcal
• Carbs: 79 kcal

Grape leaves, raw

• Manganese, Mn: 2.86 mg
• Energy: 93 kcal
• Protein: 22 kcal
• Fat: 8.48 kcal
• Carbs: 69 kcal

Wheat, KAMUT khorasan, uncooked

• Manganese, Mn: 2.74 mg
• Energy: 337 kcal
• Protein: 58 kcal
• Fat: 8.52 kcal
• Carbs: 282 kcal

Cereals ready-to-eat, RALSTON TASTEEOS

• Manganese, Mn: 2.7 mg
• Energy: 395 kcal
• Protein: 43 kcal
• Fat: 21 kcal
• Carbs: 304 kcal

Peanuts, spanish, raw

• Manganese, Mn: 2.64 mg
• Energy: 570 kcal
• Protein: 105 kcal
• Fat: 198 kcal
• Carbs: 63 kcal

Muffins, oat bran

• Manganese, Mn: 2.63 mg
• Energy: 270 kcal
• Protein: 28 kcal
• Fat: 30 kcal
• Carbs: 193 kcal

Rye grain

• Manganese, Mn: 2.58 mg
• Energy: 338 kcal
• Protein: 41 kcal
• Fat: 6.52 kcal
• Carbs: 303 kcal

Seeds, sesame butter, paste

• Manganese, Mn: 2.54 mg
• Energy: 586 kcal
• Protein: 72 kcal
• Fat: 203 kcal
• Carbs: 96 kcal

Soybeans, mature seeds, raw

• Manganese, Mn: 2.52 mg
• Energy: 446 kcal
• Protein: 146 kcal
• Fat: 80 kcal
• Carbs: 121 kcal

Seeds, flaxseed

• Manganese, Mn: 2.48 mg
• Energy: 534 kcal
• Protein: 73 kcal
• Fat: 169 kcal
• Carbs: 116 kcal

Crackers, crispbread, rye

• Manganese, Mn: 2.48 mg
• Energy: 366 kcal
• Protein: 32 kcal
• Fat: 5.2 kcal
• Carbs: 329 kcal

Spices, mustard seed, ground

• Manganese, Mn: 2.45 mg
• Energy: 508 kcal
• Protein: 104 kcal
• Fat: 145 kcal
• Carbs: 112 kcal

Rye flour, medium

• Manganese, Mn: 2.41 mg
• Energy: 349 kcal
• Protein: 44 kcal
• Fat: 6.08 kcal
• Carbs: 302 kcal

Flaxseed, ground

• Manganese, Mn: 2.41 mg
• Energy: 545 kcal
• Protein: 72 kcal
• Fat: 149 kcal
• Carbs: 137 kcal

Lupins, mature seeds, raw

• Manganese, Mn: 2.38 mg
• Energy: 371 kcal
• Protein: 145 kcal
• Fat: 39 kcal
• Carbs: 161 kcal

Crackers, rye, wafers, seasoned

• Manganese, Mn: 2.37 mg
• Energy: 381 kcal
• Protein: 36 kcal
• Fat: 37 kcal
• Carbs: 295 kcal

Peanuts, spanish, oil-roasted, with salt

• Manganese, Mn: 2.36 mg
• Energy: 579 kcal
• Protein: 112 kcal
• Fat: 196 kcal
• Carbs: 70 kcal

Rolls, hamburger or hot dog, whole wheat

• Manganese, Mn: 2.31 mg
• Energy: 269 kcal
• Protein: 50 kcal
• Fat: 18 kcal
• Carbs: 180 kcal

Spices, anise seed

• Manganese, Mn: 2.3 mg
• Energy: 337 kcal
• Protein: 70 kcal
• Fat: 64 kcal
• Carbs: 200 kcal

Rolls, dinner, whole-wheat

• Manganese, Mn: 2.3 mg
• Energy: 266 kcal
• Protein: 35 kcal
• Fat: 19 kcal
• Carbs: 204 kcal

Crackers, whole-wheat, reduced fat

• Manganese, Mn: 2.29 mg
• Energy: 416 kcal
• Protein: 45 kcal
• Fat: 30 kcal
• Carbs: 302 kcal

Nuts, pecans, halves, raw

• Manganese, Mn: 2.28 mg
• Energy: 750 kcal
• Protein: 40 kcal
• Fat: 293 kcal
• Carbs: 51 kcal

Soy flour, full-fat, raw

• Manganese, Mn: 2.28 mg
• Energy: 434 kcal
• Protein: 151 kcal
• Fat: 83 kcal
• Carbs: 128 kcal

Crackers, whole-wheat, low salt

• Manganese, Mn: 2.25 mg
• Energy: 443 kcal
• Protein: 35 kcal
• Fat: 69 kcal
• Carbs: 274 kcal

Nuts, almonds

• Manganese, Mn: 2.18 mg
• Energy: 579 kcal
• Protein: 85 kcal
• Fat: 200 kcal
• Carbs: 86 kcal

Soybeans, mature seeds, roasted, salted

• Manganese, Mn: 2.16 mg
• Energy: 469 kcal
• Protein: 154 kcal
• Fat: 102 kcal
• Carbs: 121 kcal

Crackers, whole-wheat

• Manganese, Mn: 2.15 mg
• Energy: 427 kcal
• Protein: 42 kcal
• Fat: 57 kcal
• Carbs: 278 kcal

Nuts, almonds, whole, raw

• Manganese, Mn: 2.15 mg
• Energy: 626 kcal
• Protein: 86 kcal
• Fat: 204 kcal
• Carbs: 80 kcal

Snacks, CLIF BAR, mixed flavors

• Manganese, Mn: 2.15 mg
• Energy: 346 kcal
• Protein: 59 kcal
• Fat: 24 kcal
• Carbs: 262 kcal

Snacks, shrimp cracker

• Manganese, Mn: 2.14 mg
• Energy: 426 kcal
• Protein: 29 kcal
• Fat: 71 kcal
• Carbs: 236 kcal

Almond butter, creamy

• Manganese, Mn: 2.14 mg
• Energy: 645 kcal
• Protein: 83 kcal
• Fat: 212 kcal
• Carbs: 85 kcal

Crackers, wheat, reduced fat

• Manganese, Mn: 2.13 mg
• Energy: 444 kcal
• Protein: 37 kcal
• Fat: 53 kcal
• Carbs: 286 kcal

Soy flour, full-fat, roasted

• Manganese, Mn: 2.08 mg
• Energy: 439 kcal
• Protein: 152 kcal
• Fat: 87 kcal
• Carbs: 122 kcal

Nuts, chestnuts, japanese, roasted

• Manganese, Mn: 2.07 mg
• Energy: 201 kcal
• Protein: 12 kcal
• Fat: 3.2 kcal
• Carbs: 181 kcal

Snacks, soy chips or crisps, salted

• Manganese, Mn: 2.04 mg
• Energy: 385 kcal
• Protein: 106 kcal
• Fat: 29 kcal
• Carbs: 213 kcal

Quinoa, uncooked

• Manganese, Mn: 2.03 mg
• Energy: 368 kcal
• Protein: 56 kcal
• Fat: 24 kcal
• Carbs: 257 kcal

Buckwheat flour, whole-groat

• Manganese, Mn: 2.03 mg
• Energy: 335 kcal
• Protein: 50 kcal
• Fat: 12 kcal
• Carbs: 282 kcal

Nuts, almonds, honey roasted, unblanched

• Manganese, Mn: 2 mg
• Energy: 594 kcal
• Protein: 73 kcal
• Fat: 200 kcal
• Carbs: 112 kcal

Spices, pepper, red or cayenne

• Manganese, Mn: 2 mg
• Energy: 318 kcal
• Protein: 48 kcal
• Fat: 69 kcal
• Carbs: 227 kcal

Blueberries, wild, raw (Alaska Native)

• Manganese, Mn: 2 mg
• Energy: 61 kcal
• Protein: 4.88 kcal
• Fat: 3.04 kcal
• Carbs: 49 kcal

Peanuts, valencia, raw

• Manganese, Mn: 1.98 mg
• Energy: 570 kcal
• Protein: 100 kcal
• Fat: 190 kcal
• Carbs: 84 kcal

Peanut spread, reduced sugar

• Manganese, Mn: 1.98 mg
• Energy: 650 kcal
• Protein: 99 kcal
• Fat: 220 kcal
• Carbs: 57 kcal

Snack, Mixed Berry Bar

• Manganese, Mn: 1.96 mg
• Energy: 383 kcal
• Protein: 53 kcal
• Fat: 42 kcal
• Carbs: 235 kcal

Tomato powder

• Manganese, Mn: 1.95 mg
• Energy: 302 kcal
• Protein: 52 kcal
• Fat: 1.76 kcal
• Carbs: 299 kcal

Chocolate, dark, 70-85% cacao solids

• Manganese, Mn: 1.95 mg
• Energy: 598 kcal
• Protein: 31 kcal
• Fat: 171 kcal
• Carbs: 184 kcal

Barley, hulled

• Manganese, Mn: 1.94 mg
• Energy: 354 kcal
• Protein: 50 kcal
• Fat: 9.2 kcal
• Carbs: 294 kcal

Peanuts, all types, raw

• Manganese, Mn: 1.93 mg
• Energy: 567 kcal
• Protein: 103 kcal
• Fat: 197 kcal
• Carbs: 65 kcal

Rolls, pumpernickel

• Manganese, Mn: 1.91 mg
• Energy: 276 kcal
• Protein: 43 kcal
• Fat: 11 kcal
• Carbs: 207 kcal

Spices, coriander seed

• Manganese, Mn: 1.9 mg
• Energy: 298 kcal
• Protein: 49 kcal
• Fat: 71 kcal
• Carbs: 220 kcal

Bread, whole-wheat, prepared from recipe

• Manganese, Mn: 1.88 mg
• Energy: 278 kcal
• Protein: 34 kcal
• Fat: 22 kcal
• Carbs: 206 kcal

Wheat, sprouted

• Manganese, Mn: 1.86 mg
• Energy: 198 kcal
• Protein: 30 kcal
• Fat: 5.08 kcal
• Carbs: 170 kcal

Peanut butter with omega-3, creamy

• Manganese, Mn: 1.85 mg
• Energy: 608 kcal
• Protein: 98 kcal
• Fat: 217 kcal
• Carbs: 68 kcal

Nuts, almonds, blanched

• Manganese, Mn: 1.84 mg
• Energy: 590 kcal
• Protein: 86 kcal
• Fat: 210 kcal
• Carbs: 75 kcal

Spices, dill seed

• Manganese, Mn: 1.83 mg
• Energy: 305 kcal
• Protein: 64 kcal
• Fat: 58 kcal
• Carbs: 221 kcal

Mothbeans, mature seeds, raw

• Manganese, Mn: 1.82 mg
• Energy: 343 kcal
• Protein: 92 kcal
• Fat: 6.44 kcal
• Carbs: 246 kcal

Snacks, corn cakes

• Manganese, Mn: 1.82 mg
• Energy: 387 kcal
• Protein: 32 kcal
• Fat: 9.6 kcal
• Carbs: 334 kcal

Snacks, corn cakes, very low sodium

• Manganese, Mn: 1.82 mg
• Energy: 387 kcal
• Protein: 32 kcal
• Fat: 9.6 kcal
• Carbs: 334 kcal

Peanut butter, chunk style, with salt

• Manganese, Mn: 1.8 mg
• Energy: 589 kcal
• Protein: 96 kcal
• Fat: 200 kcal
• Carbs: 86 kcal

Peanut butter, chunk style, without salt

• Manganese, Mn: 1.8 mg
• Energy: 589 kcal
• Protein: 96 kcal
• Fat: 200 kcal
• Carbs: 86 kcal

Beans, white, mature seeds, raw

• Manganese, Mn: 1.8 mg
• Energy: 333 kcal
• Protein: 93 kcal
• Fat: 3.4 kcal
• Carbs: 241 kcal

Bagels, multigrain

• Manganese, Mn: 1.79 mg
• Energy: 241 kcal
• Protein: 40 kcal
• Fat: 4.96 kcal
• Carbs: 190 kcal

Muffins, English, whole-wheat

• Manganese, Mn: 1.79 mg
• Energy: 203 kcal
• Protein: 35 kcal
• Fat: 8.4 kcal
• Carbs: 162 kcal

Crackers, wheat, low salt

• Manganese, Mn: 1.78 mg
• Energy: 473 kcal
• Protein: 34 kcal
• Fat: 82 kcal
• Carbs: 260 kcal

Snacks, granola bars, hard, plain

• Manganese, Mn: 1.78 mg
• Energy: 471 kcal
• Protein: 40 kcal
• Fat: 79 kcal
• Carbs: 258 kcal

Clif Z bar

• Manganese, Mn: 1.75 mg
• Energy: 416 kcal
• Protein: 22 kcal
• Fat: 39 kcal
• Carbs: 299 kcal

Nuts, acorn flour, full fat

• Manganese, Mn: 1.74 mg
• Energy: 501 kcal
• Protein: 30 kcal
• Fat: 121 kcal
• Carbs: 219 kcal

Bread, pita, whole-wheat

• Manganese, Mn: 1.74 mg
• Energy: 262 kcal
• Protein: 39 kcal
• Fat: 6.84 kcal
• Carbs: 224 kcal

Pinon Nuts, roasted (Navajo)

• Manganese, Mn: 1.74 mg
• Energy: 541 kcal
• Protein: 30 kcal
• Fat: 136 kcal
• Carbs: 204 kcal

Beans, adzuki, mature seeds, raw

• Manganese, Mn: 1.73 mg
• Energy: 329 kcal
• Protein: 79 kcal
• Fat: 2.12 kcal
• Carbs: 252 kcal

Thyme, fresh

• Manganese, Mn: 1.72 mg
• Energy: 101 kcal
• Protein: 22 kcal
• Fat: 6.72 kcal
• Carbs: 98 kcal

Lentils, pink or red, raw

• Manganese, Mn: 1.72 mg
• Energy: 358 kcal
• Protein: 96 kcal
• Fat: 8.68 kcal
• Carbs: 252 kcal

Nuts, chestnuts, chinese, roasted

• Manganese, Mn: 1.71 mg
• Energy: 239 kcal
• Protein: 18 kcal
• Fat: 4.76 kcal
• Carbs: 209 kcal

Spices, chili powder

• Manganese, Mn: 1.7 mg
• Energy: 282 kcal
• Protein: 54 kcal
• Fat: 57 kcal
• Carbs: 199 kcal

Peanuts, virginia, raw

• Manganese, Mn: 1.7 mg
• Energy: 563 kcal
• Protein: 101 kcal
• Fat: 195 kcal
• Carbs: 66 kcal

Snacks, granola bites, mixed flavors

• Manganese, Mn: 1.68 mg
• Energy: 451 kcal
• Protein: 29 kcal
• Fat: 70 kcal
• Carbs: 265 kcal

Candies, praline, prepared-from-recipe

• Manganese, Mn: 1.68 mg
• Energy: 485 kcal
• Protein: 13 kcal
• Fat: 104 kcal
• Carbs: 238 kcal

Peanut butter, creamy

• Manganese, Mn: 1.68 mg
• Energy: 632 kcal
• Protein: 96 kcal
• Fat: 198 kcal
• Carbs: 91 kcal

Peanut butter, smooth style, with salt

• Manganese, Mn: 1.68 mg
• Energy: 639 kcal
• Protein: 90 kcal
• Fat: 204 kcal
• Carbs: 89 kcal

Garlic, raw

• Manganese, Mn: 1.67 mg
• Energy: 149 kcal
• Protein: 25 kcal
• Fat: 2 kcal
• Carbs: 132 kcal

Lima beans, large, mature seeds, raw

• Manganese, Mn: 1.67 mg
• Energy: 338 kcal
• Protein: 86 kcal
• Fat: 2.76 kcal
• Carbs: 254 kcal

Beverages, Acai berry drink, fortified

• Manganese, Mn: 1.66 mg
• Energy: 62 kcal
• Protein: 3.32 kcal
• Fat: 3.32 kcal
• Carbs: 51 kcal

Nuts, cashew nuts, raw

• Manganese, Mn: 1.66 mg
• Energy: 553 kcal
• Protein: 73 kcal
• Fat: 175 kcal
• Carbs: 121 kcal

Baking chocolate, unsweetened, liquid

• Manganese, Mn: 1.65 mg
• Energy: 472 kcal
• Protein: 48 kcal
• Fat: 191 kcal
• Carbs: 145 kcal

Millet, raw

• Manganese, Mn: 1.63 mg
• Energy: 378 kcal
• Protein: 44 kcal
• Fat: 17 kcal
• Carbs: 291 kcal

Formulated bar, POWER BAR, chocolate

• Manganese, Mn: 1.61 mg
• Energy: 363 kcal
• Protein: 57 kcal
• Fat: 12 kcal
• Carbs: 279 kcal

Sesame butter, creamy

• Manganese, Mn: 1.61 mg
• Energy: 697 kcal
• Protein: 79 kcal
• Fat: 250 kcal
• Carbs: 57 kcal

Candies, sesame crunch

• Manganese, Mn: 1.61 mg
• Energy: 516 kcal
• Protein: 46 kcal
• Fat: 133 kcal
• Carbs: 201 kcal

Sorghum grain

• Manganese, Mn: 1.61 mg
• Energy: 329 kcal
• Protein: 42 kcal
• Fat: 14 kcal
• Carbs: 288 kcal

Nuts, chestnuts, chinese, raw

• Manganese, Mn: 1.6 mg
• Energy: 224 kcal
• Protein: 17 kcal
• Fat: 4.44 kcal
• Carbs: 196 kcal

Snacks, crisped rice bar, almond

• Manganese, Mn: 1.6 mg
• Energy: 458 kcal
• Protein: 28 kcal
• Fat: 82 kcal
• Carbs: 258 kcal

Chickpea flour (besan)

• Manganese, Mn: 1.6 mg
• Energy: 387 kcal
• Protein: 90 kcal
• Fat: 27 kcal
• Carbs: 231 kcal

Pineapple, raw, traditional varieties

• Manganese, Mn: 1.59 mg
• Energy: 45 kcal
• Protein: 2.2 kcal
• Fat: 0.52 kcal
• Carbs: 47 kcal

Nuts, chestnuts, japanese, raw

• Manganese, Mn: 1.59 mg
• Energy: 154 kcal
• Protein: 9 kcal
• Fat: 2.12 kcal
• Carbs: 140 kcal

Spices, paprika

• Manganese, Mn: 1.59 mg
• Energy: 282 kcal
• Protein: 57 kcal
• Fat: 52 kcal
• Carbs: 216 kcal

Yardlong beans, mature seeds, raw

• Manganese, Mn: 1.59 mg
• Energy: 347 kcal
• Protein: 97 kcal
• Fat: 5.24 kcal
• Carbs: 248 kcal

Bread, rice bran

• Manganese, Mn: 1.59 mg
• Energy: 243 kcal
• Protein: 36 kcal
• Fat: 18 kcal
• Carbs: 174 kcal

Hyacinth beans, mature seeds, raw

• Manganese, Mn: 1.57 mg
• Energy: 344 kcal
• Protein: 96 kcal
• Fat: 6.76 kcal
• Carbs: 243 kcal

Papad

• Manganese, Mn: 1.56 mg
• Energy: 371 kcal
• Protein: 102 kcal
• Fat: 13 kcal
• Carbs: 239 kcal

Snacks, banana chips

• Manganese, Mn: 1.56 mg
• Energy: 519 kcal
• Protein: 9.2 kcal
• Fat: 134 kcal
• Carbs: 234 kcal

Cookies, gingersnaps

• Manganese, Mn: 1.56 mg
• Energy: 416 kcal
• Protein: 22 kcal
• Fat: 39 kcal
• Carbs: 308 kcal

Crackers, wheat, regular

• Manganese, Mn: 1.55 mg
• Energy: 455 kcal
• Protein: 29 kcal
• Fat: 66 kcal
• Carbs: 283 kcal

Cowpeas, catjang, mature seeds, raw

• Manganese, Mn: 1.54 mg
• Energy: 343 kcal
• Protein: 95 kcal
• Fat: 8.28 kcal
• Carbs: 239 kcal

Molasses

• Manganese, Mn: 1.53 mg
• Energy: 290 kcal
• Protein: 0 kcal
• Fat: 0.4 kcal
• Carbs: 299 kcal

Syrups, sorghum

• Manganese, Mn: 1.53 mg
• Energy: 290 kcal
• Protein: 0 kcal
• Fat: 0 kcal
• Carbs: 300 kcal

Natto

• Manganese, Mn: 1.53 mg
• Energy: 211 kcal
• Protein: 78 kcal
• Fat: 44 kcal
• Carbs: 51 kcal

Mungo beans, mature seeds, raw

• Manganese, Mn: 1.53 mg
• Energy: 341 kcal
• Protein: 101 kcal
• Fat: 6.56 kcal
• Carbs: 236 kcal

Bread, rice bran, toasted

• Manganese, Mn: 1.52 mg
• Energy: 264 kcal
• Protein: 39 kcal
• Fat: 20 kcal
• Carbs: 189 kcal

Spaghetti, spinach, cooked

• Manganese, Mn: 1.5 mg
• Energy: 130 kcal
• Protein: 18 kcal
• Fat: 2.52 kcal
• Carbs: 105 kcal

Spices, mace, ground

• Manganese, Mn: 1.5 mg
• Energy: 475 kcal
• Protein: 27 kcal
• Fat: 130 kcal
• Carbs: 202 kcal

Nuts, coconut meat, raw

• Manganese, Mn: 1.5 mg
• Energy: 354 kcal
• Protein: 13 kcal
• Fat: 134 kcal
• Carbs: 61 kcal

Tofu, fried

• Manganese, Mn: 1.5 mg
• Energy: 270 kcal
• Protein: 75 kcal
• Fat: 81 kcal
• Carbs: 35 kcal

Soy protein isolate

• Manganese, Mn: 1.49 mg
• Energy: 335 kcal
• Protein: 353 kcal
• Fat: 14 kcal
• Carbs: 0 kcal

Soy protein isolate, potassium type

• Manganese, Mn: 1.49 mg
• Energy: 321 kcal
• Protein: 353 kcal
• Fat: 2.12 kcal
• Carbs: 10 kcal

Seeds, sesame flour, high-fat

• Manganese, Mn: 1.49 mg
• Energy: 526 kcal
• Protein: 123 kcal
• Fat: 148 kcal
• Carbs: 106 kcal

Peanut butter, smooth, reduced fat

• Manganese, Mn: 1.48 mg
• Energy: 520 kcal
• Protein: 104 kcal
• Fat: 136 kcal
• Carbs: 143 kcal

Snacks, NUTRI-GRAIN FRUIT AND NUT BAR

• Manganese, Mn: 1.44 mg
• Energy: 403 kcal
• Protein: 38 kcal
• Fat: 44 kcal
• Carbs: 267 kcal

Bagels, wheat

• Manganese, Mn: 1.43 mg
• Energy: 250 kcal
• Protein: 41 kcal
• Fat: 6.12 kcal
• Carbs: 196 kcal

Seeds, sesame meal, partially defatted

• Manganese, Mn: 1.43 mg
• Energy: 567 kcal
• Protein: 68 kcal
• Fat: 192 kcal
• Carbs: 104 kcal

Chocolate, dark, 45- 59% cacao solids

• Manganese, Mn: 1.42 mg
• Energy: 546 kcal
• Protein: 20 kcal
• Fat: 125 kcal
• Carbs: 245 kcal

Beans, navy, mature seeds, raw

• Manganese, Mn: 1.42 mg
• Energy: 337 kcal
• Protein: 89 kcal
• Fat: 6 kcal
• Carbs: 243 kcal

Rice and Wheat cereal bar

• Manganese, Mn: 1.41 mg
• Energy: 409 kcal
• Protein: 36 kcal
• Fat: 36 kcal
• Carbs: 291 kcal

Seeds, sesame flour, partially defatted

• Manganese, Mn: 1.4 mg
• Energy: 382 kcal
• Protein: 161 kcal
• Fat: 48 kcal
• Carbs: 141 kcal

Seaweed, wakame, raw

• Manganese, Mn: 1.4 mg
• Energy: 45 kcal
• Protein: 12 kcal
• Fat: 2.56 kcal
• Carbs: 37 kcal

Seeds, sesame flour, low-fat

• Manganese, Mn: 1.4 mg
• Energy: 333 kcal
• Protein: 201 kcal
• Fat: 7 kcal
• Carbs: 142 kcal

Hearts of palm, canned

• Manganese, Mn: 1.39 mg
• Energy: 28 kcal
• Protein: 10 kcal
• Fat: 2.48 kcal
• Carbs: 18 kcal

Lentils, raw

• Manganese, Mn: 1.39 mg
• Energy: 352 kcal
• Protein: 99 kcal
• Fat: 4.24 kcal
• Carbs: 253 kcal

Onions, dehydrated flakes

• Manganese, Mn: 1.39 mg
• Energy: 349 kcal
• Protein: 36 kcal
• Fat: 1.84 kcal
• Carbs: 333 kcal

Bread, wheat, toasted

• Manganese, Mn: 1.38 mg
• Energy: 313 kcal
• Protein: 52 kcal
• Fat: 17 kcal
• Carbs: 223 kcal

Beans, pink, mature seeds, raw

• Manganese, Mn: 1.38 mg
• Energy: 343 kcal
• Protein: 84 kcal
• Fat: 4.52 kcal
• Carbs: 257 kcal

Bread, cracked-wheat

• Manganese, Mn: 1.37 mg
• Energy: 260 kcal
• Protein: 35 kcal
• Fat: 16 kcal
• Carbs: 198 kcal

Winged bean leaves, raw

• Manganese, Mn: 1.37 mg
• Energy: 74 kcal
• Protein: 23 kcal
• Fat: 4.4 kcal
• Carbs: 56 kcal

Snacks, granola bars, hard, almond

• Manganese, Mn: 1.37 mg
• Energy: 495 kcal
• Protein: 31 kcal
• Fat: 102 kcal
• Carbs: 248 kcal

Snacks, sweet potato chips, unsalted

• Manganese, Mn: 1.35 mg
• Energy: 532 kcal
• Protein: 12 kcal
• Fat: 129 kcal
• Carbs: 227 kcal

Nuts, acorns, raw

• Manganese, Mn: 1.34 mg
• Energy: 387 kcal
• Protein: 25 kcal
• Fat: 95 kcal
• Carbs: 163 kcal

Wild rice, raw

• Manganese, Mn: 1.33 mg
• Energy: 357 kcal
• Protein: 59 kcal
• Fat: 4.32 kcal
• Carbs: 300 kcal

Chocolate, dark, 60-69% cacao solids

• Manganese, Mn: 1.33 mg
• Energy: 579 kcal
• Protein: 24 kcal
• Fat: 153 kcal
• Carbs: 210 kcal

Barley, pearled, raw

• Manganese, Mn: 1.32 mg
• Energy: 352 kcal
• Protein: 40 kcal
• Fat: 4.64 kcal
• Carbs: 311 kcal

Bread, pumpernickel

• Manganese, Mn: 1.31 mg
• Energy: 250 kcal
• Protein: 35 kcal
• Fat: 12 kcal
• Carbs: 190 kcal

Tempeh

• Manganese, Mn: 1.3 mg
• Energy: 192 kcal
• Protein: 81 kcal
• Fat: 43 kcal
• Carbs: 31 kcal

Buckwheat

• Manganese, Mn: 1.3 mg
• Energy: 343 kcal
• Protein: 53 kcal
• Fat: 14 kcal
• Carbs: 286 kcal

Spices, onion powder

• Manganese, Mn: 1.3 mg
• Energy: 341 kcal
• Protein: 42 kcal
• Fat: 4.16 kcal
• Carbs: 316 kcal

Spices, caraway seed

• Manganese, Mn: 1.3 mg
• Energy: 333 kcal
• Protein: 79 kcal
• Fat: 58 kcal
• Carbs: 200 kcal

Beans, yellow, mature seeds, raw

• Manganese, Mn: 1.29 mg
• Energy: 345 kcal
• Protein: 88 kcal
• Fat: 10 kcal
• Carbs: 243 kcal

Tempeh, cooked

• Manganese, Mn: 1.29 mg
• Energy: 195 kcal
• Protein: 80 kcal
• Fat: 46 kcal
• Carbs: 30 kcal

Beans, small white, mature seeds, raw

• Manganese, Mn: 1.28 mg
• Energy: 336 kcal
• Protein: 84 kcal
• Fat: 4.72 kcal
• Carbs: 249 kcal

Snacks, oriental mix, rice-based

• Manganese, Mn: 1.27 mg
• Energy: 506 kcal
• Protein: 69 kcal
• Fat: 102 kcal
• Carbs: 206 kcal

Dill weed, fresh

• Manganese, Mn: 1.26 mg
• Energy: 43 kcal
• Protein: 14 kcal
• Fat: 4.48 kcal
• Carbs: 28 kcal

Sorghum flour, whole-grain

• Manganese, Mn: 1.26 mg
• Energy: 359 kcal
• Protein: 34 kcal
• Fat: 13 kcal
• Carbs: 307 kcal

Cookies, molasses

• Manganese, Mn: 1.26 mg
• Energy: 430 kcal
• Protein: 22 kcal
• Fat: 51 kcal
• Carbs: 295 kcal

Snacks, peas, roasted, wasabi-flavored

• Manganese, Mn: 1.25 mg
• Energy: 432 kcal
• Protein: 56 kcal
• Fat: 56 kcal
• Carbs: 249 kcal

Loganberries, frozen

• Manganese, Mn: 1.25 mg
• Energy: 55 kcal
• Protein: 6.08 kcal
• Fat: 1.24 kcal
• Carbs: 52 kcal

Candies, peanut bar

• Manganese, Mn: 1.24 mg
• Energy: 522 kcal
• Protein: 62 kcal
• Fat: 135 kcal
• Carbs: 190 kcal

Spices, fenugreek seed

• Manganese, Mn: 1.23 mg
• Energy: 323 kcal
• Protein: 92 kcal
• Fat: 26 kcal
• Carbs: 233 kcal

Blackberries, frozen, unsweetened

• Manganese, Mn: 1.22 mg
• Energy: 64 kcal
• Protein: 4.72 kcal
• Fat: 1.72 kcal
• Carbs: 63 kcal

Lima beans, immature seeds, raw

• Manganese, Mn: 1.22 mg
• Energy: 113 kcal
• Protein: 27 kcal
• Fat: 3.44 kcal
• Carbs: 81 kcal

Bread, reduced-calorie, wheat

• Manganese, Mn: 1.21 mg
• Energy: 217 kcal
• Protein: 53 kcal
• Fat: 12 kcal
• Carbs: 170 kcal

Toppings, nuts in syrup

• Manganese, Mn: 1.21 mg
• Energy: 448 kcal
• Protein: 18 kcal
• Fat: 88 kcal
• Carbs: 232 kcal

Nuts, pistachio nuts, raw

• Manganese, Mn: 1.2 mg
• Energy: 560 kcal
• Protein: 81 kcal
• Fat: 181 kcal
• Carbs: 109 kcal

Beans, french, mature seeds, raw

• Manganese, Mn: 1.2 mg
• Energy: 343 kcal
• Protein: 75 kcal
• Fat: 8.08 kcal
• Carbs: 256 kcal

Beverages, coffee, instant, with chicory

• Manganese, Mn: 1.2 mg
• Energy: 355 kcal
• Protein: 37 kcal
• Fat: 0.8 kcal
• Carbs: 316 kcal

Barley malt flour

• Manganese, Mn: 1.19 mg
• Energy: 361 kcal
• Protein: 41 kcal
• Fat: 7.36 kcal
• Carbs: 313 kcal

Peas, green, split, mature seeds, raw

• Manganese, Mn: 1.19 mg
• Energy: 364 kcal
• Protein: 92 kcal
• Fat: 16 kcal
• Carbs: 247 kcal

Nuts, chestnuts, european, roasted

• Manganese, Mn: 1.18 mg
• Energy: 245 kcal
• Protein: 13 kcal
• Fat: 8.8 kcal
• Carbs: 212 kcal

Chicken, meatless

• Manganese, Mn: 1.18 mg
• Energy: 224 kcal
• Protein: 95 kcal
• Fat: 51 kcal
• Carbs: 15 kcal

Peppermint, fresh

• Manganese, Mn: 1.18 mg
• Energy: 70 kcal
• Protein: 15 kcal
• Fat: 3.76 kcal
• Carbs: 60 kcal

Tofu, salted and fermented (fuyu)

• Manganese, Mn: 1.17 mg
• Energy: 116 kcal
• Protein: 36 kcal
• Fat: 32 kcal
• Carbs: 18 kcal

Rye flour, light

• Manganese, Mn: 1.16 mg
• Energy: 357 kcal
• Protein: 39 kcal
• Fat: 5.32 kcal
• Carbs: 307 kcal

Beverages, Whey protein powder isolate

• Manganese, Mn: 1.16 mg
• Energy: 359 kcal
• Protein: 233 kcal
• Fat: 4.64 kcal
• Carbs: 116 kcal

Hummus, commercial

• Manganese, Mn: 1.16 mg
• Energy: 237 kcal
• Protein: 31 kcal
• Fat: 71 kcal
• Carbs: 60 kcal

Basil, fresh

• Manganese, Mn: 1.15 mg
• Energy: 23 kcal
• Protein: 13 kcal
• Fat: 2.56 kcal
• Carbs: 11 kcal

Crackers, melba toast, plain

• Manganese, Mn: 1.13 mg
• Energy: 390 kcal
• Protein: 48 kcal
• Fat: 13 kcal
• Carbs: 306 kcal

Candies, sugar-coated almonds

• Manganese, Mn: 1.12 mg
• Energy: 465 kcal
• Protein: 40 kcal
• Fat: 72 kcal
• Carbs: 273 kcal

Spearmint, fresh

• Manganese, Mn: 1.12 mg
• Energy: 44 kcal
• Protein: 13 kcal
• Fat: 2.92 kcal
• Carbs: 34 kcal

Carrot, dehydrated

• Manganese, Mn: 1.12 mg
• Energy: 341 kcal
• Protein: 32 kcal
• Fat: 5.96 kcal
• Carbs: 318 kcal

Snacks, popcorn, air-popped

• Manganese, Mn: 1.11 mg
• Energy: 387 kcal
• Protein: 52 kcal
• Fat: 18 kcal
• Carbs: 311 kcal

Beans, kidney, red, mature seeds, raw

• Manganese, Mn: 1.11 mg
• Energy: 337 kcal
• Protein: 90 kcal
• Fat: 4.24 kcal
• Carbs: 245 kcal

Bread, reduced-calorie, oat bran

• Manganese, Mn: 1.1 mg
• Energy: 201 kcal
• Protein: 32 kcal
• Fat: 13 kcal
• Carbs: 165 kcal

Candies, REESE'S PIECES Candy

• Manganese, Mn: 1.1 mg
• Energy: 497 kcal
• Protein: 50 kcal
• Fat: 99 kcal
• Carbs: 239 kcal

Salmonberries, raw (Alaska Native)

• Manganese, Mn: 1.1 mg
• Energy: 47 kcal
• Protein: 3.4 kcal
• Fat: 1.32 kcal
• Carbs: 40 kcal

Cereals ready-to-eat, RALSTON CRISP RICE

• Manganese, Mn: 1.1 mg
• Energy: 383 kcal
• Protein: 27 kcal
• Fat: 5.04 kcal
• Carbs: 345 kcal

Spelt, cooked

• Manganese, Mn: 1.09 mg
• Energy: 127 kcal
• Protein: 22 kcal
• Fat: 3.4 kcal
• Carbs: 106 kcal

Snacks, popcorn, microwave, 94% fat free

• Manganese, Mn: 1.09 mg
• Energy: 402 kcal
• Protein: 43 kcal
• Fat: 24 kcal
• Carbs: 304 kcal

Candies, NESTLE, BUTTERFINGER Crisp

• Manganese, Mn: 1.08 mg
• Energy: 465 kcal
• Protein: 27 kcal
• Fat: 73 kcal
• Carbs: 274 kcal

Pepperoni, beef and pork, sliced

• Manganese, Mn: 1.07 mg
• Energy: 504 kcal
• Protein: 77 kcal
• Fat: 185 kcal
• Carbs: 4.72 kcal

Crackers, melba toast, wheat

• Manganese, Mn: 1.06 mg
• Energy: 374 kcal
• Protein: 52 kcal
• Fat: 9.2 kcal
• Carbs: 306 kcal

Drumstick leaves, raw

• Manganese, Mn: 1.06 mg
• Energy: 64 kcal
• Protein: 38 kcal
• Fat: 5.6 kcal
• Carbs: 33 kcal

Pineapple, frozen, chunks, sweetened

• Manganese, Mn: 1.06 mg
• Energy: 86 kcal
• Protein: 1.6 kcal
• Fat: 0.4 kcal
• Carbs: 89 kcal

Hummus, commercial

• Manganese, Mn: 1.06 mg
• Energy: 243 kcal
• Protein: 29 kcal
• Fat: 68 kcal
• Carbs: 60 kcal

Beans, black, mature seeds, raw

• Manganese, Mn: 1.06 mg
• Energy: 341 kcal
• Protein: 86 kcal
• Fat: 5.68 kcal
• Carbs: 249 kcal

Tofu, hard, prepared with nigari

• Manganese, Mn: 1.05 mg
• Energy: 145 kcal
• Protein: 51 kcal
• Fat: 40 kcal
• Carbs: 18 kcal

Mung beans, mature seeds, raw

• Manganese, Mn: 1.04 mg
• Energy: 347 kcal
• Protein: 95 kcal
• Fat: 4.6 kcal
• Carbs: 250 kcal

Barley flour or meal

• Manganese, Mn: 1.03 mg
• Energy: 345 kcal
• Protein: 42 kcal
• Fat: 6.4 kcal
• Carbs: 298 kcal

Snacks, trail mix, regular

• Manganese, Mn: 1.03 mg
• Energy: 462 kcal
• Protein: 55 kcal
• Fat: 118 kcal
• Carbs: 180 kcal

Snacks, trail mix, regular, unsalted

• Manganese, Mn: 1.03 mg
• Energy: 462 kcal
• Protein: 55 kcal
• Fat: 118 kcal
• Carbs: 180 kcal

Wheat, KAMUT khorasan, cooked

• Manganese, Mn: 1.03 mg
• Energy: 132 kcal
• Protein: 23 kcal
• Fat: 3.32 kcal
• Carbs: 110 kcal

Bread, wheat

• Manganese, Mn: 1.03 mg
• Energy: 274 kcal
• Protein: 43 kcal
• Fat: 18 kcal
• Carbs: 190 kcal

Edamame, frozen, prepared

• Manganese, Mn: 1.02 mg
• Energy: 121 kcal
• Protein: 48 kcal
• Fat: 21 kcal
• Carbs: 36 kcal

Formulated Bar, SOUTH BEACH protein bar

• Manganese, Mn: 1.02 mg
• Energy: 412 kcal
• Protein: 121 kcal
• Fat: 61 kcal
• Carbs: 154 kcal

Rolls, dinner, wheat

• Manganese, Mn: 1.02 mg
• Energy: 273 kcal
• Protein: 34 kcal
• Fat: 25 kcal
• Carbs: 184 kcal

Bread, oatmeal, toasted

• Manganese, Mn: 1.02 mg
• Energy: 292 kcal
• Protein: 37 kcal
• Fat: 19 kcal
• Carbs: 211 kcal

Bread, boston brown, canned

• Manganese, Mn: 1.02 mg
• Energy: 195 kcal
• Protein: 21 kcal
• Fat: 6 kcal
• Carbs: 173 kcal

Snacks, pretzels, hard, plain, salted

• Manganese, Mn: 1.02 mg
• Energy: 384 kcal
• Protein: 40 kcal
• Fat: 12 kcal
• Carbs: 322 kcal

Rolls, hamburger or hotdog, mixed-grain

• Manganese, Mn: 1.02 mg
• Energy: 263 kcal
• Protein: 38 kcal
• Fat: 24 kcal
• Carbs: 178 kcal

Edamame, frozen, unprepared

• Manganese, Mn: 1.01 mg
• Energy: 109 kcal
• Protein: 45 kcal
• Fat: 19 kcal
• Carbs: 30 kcal

RICE-A-RONI, chicken flavor, unprepared

• Manganese, Mn: 1.01 mg
• Energy: 356 kcal
• Protein: 43 kcal
• Fat: 4.16 kcal
• Carbs: 304 kcal

Millet flour

• Manganese, Mn: 1 mg
• Energy: 382 kcal
• Protein: 43 kcal
• Fat: 17 kcal
• Carbs: 300 kcal

Muffins, English, wheat

• Manganese, Mn: 1 mg
• Energy: 223 kcal
• Protein: 35 kcal
• Fat: 8 kcal
• Carbs: 179 kcal

Beans, black turtle, mature seeds, raw

• Manganese, Mn: 1 mg
• Energy: 339 kcal
• Protein: 85 kcal
• Fat: 3.6 kcal
• Carbs: 253 kcal

Snacks, crisped rice bar, chocolate chip

• Manganese, Mn: 1 mg
• Energy: 404 kcal
• Protein: 20 kcal
• Fat: 54 kcal
• Carbs: 292 kcal

Seaweed, laver, raw

• Manganese, Mn: 0.99 mg
• Energy: 35 kcal
• Protein: 23 kcal
• Fat: 1.12 kcal
• Carbs: 20 kcal

Sweet potato, canned, mashed

• Manganese, Mn: 0.99 mg
• Energy: 101 kcal
• Protein: 7.92 kcal
• Fat: 0.8 kcal
• Carbs: 93 kcal

Snacks, popcorn, cakes

• Manganese, Mn: 0.99 mg
• Energy: 384 kcal
• Protein: 39 kcal
• Fat: 12 kcal
• Carbs: 320 kcal

Spices, garlic powder

• Manganese, Mn: 0.98 mg
• Energy: 331 kcal
• Protein: 66 kcal
• Fat: 2.92 kcal
• Carbs: 291 kcal

Salami, cooked, beef and pork

• Manganese, Mn: 0.98 mg
• Energy: 336 kcal
• Protein: 87 kcal
• Fat: 104 kcal
• Carbs: 9.6 kcal

Snacks, trail mix, tropical

• Manganese, Mn: 0.97 mg
• Energy: 442 kcal
• Protein: 25 kcal
• Fat: 68 kcal
• Carbs: 262 kcal

Oat bran, cooked

• Manganese, Mn: 0.96 mg
• Energy: 40 kcal
• Protein: 13 kcal
• Fat: 3.44 kcal
• Carbs: 46 kcal

Rosemary, fresh

• Manganese, Mn: 0.96 mg
• Energy: 131 kcal
• Protein: 13 kcal
• Fat: 23 kcal
• Carbs: 83 kcal

Nuts, chestnuts, european, raw, unpeeled

• Manganese, Mn: 0.95 mg
• Energy: 213 kcal
• Protein: 9.68 kcal
• Fat: 9.04 kcal
• Carbs: 182 kcal

Veggie burgers or soyburgers, unprepared

• Manganese, Mn: 0.95 mg
• Energy: 177 kcal
• Protein: 63 kcal
• Fat: 25 kcal
• Carbs: 57 kcal

Candies, MOUNDS Candy Bar

• Manganese, Mn: 0.95 mg
• Energy: 493 kcal
• Protein: 18 kcal
• Fat: 106 kcal
• Carbs: 236 kcal

Candies, milk chocolate coated peanuts

• Manganese, Mn: 0.95 mg
• Energy: 519 kcal
• Protein: 52 kcal
• Fat: 134 kcal
• Carbs: 199 kcal

Cracker, meal

• Manganese, Mn: 0.94 mg
• Energy: 383 kcal
• Protein: 37 kcal
• Fat: 6.8 kcal
• Carbs: 324 kcal

SCHIFF,TIGER'S MILK BAR

• Manganese, Mn: 0.94 mg
• Energy: 387 kcal
• Protein: 67 kcal
• Fat: 57 kcal
• Carbs: 226 kcal

Chrysanthemum, garland, raw

• Manganese, Mn: 0.94 mg
• Energy: 24 kcal
• Protein: 13 kcal
• Fat: 2.24 kcal
• Carbs: 12 kcal

Snacks, popcorn, air-popped (Unsalted)

• Manganese, Mn: 0.94 mg
• Energy: 382 kcal
• Protein: 48 kcal
• Fat: 17 kcal
• Carbs: 312 kcal

Bread, oatmeal

• Manganese, Mn: 0.94 mg
• Energy: 269 kcal
• Protein: 34 kcal
• Fat: 18 kcal
• Carbs: 194 kcal

Pineapple, raw, all varieties

• Manganese, Mn: 0.93 mg
• Energy: 50 kcal
• Protein: 2.16 kcal
• Fat: 0.48 kcal
• Carbs: 52 kcal

Corn, white, steamed (Navajo)

• Manganese, Mn: 0.93 mg
• Energy: 386 kcal
• Protein: 39 kcal
• Fat: 21 kcal
• Carbs: 301 kcal

Kale, raw

• Manganese, Mn: 0.92 mg
• Energy: 43 kcal
• Protein: 12 kcal
• Fat: 5.96 kcal
• Carbs: 18 kcal

Kale, raw

• Manganese, Mn: 0.92 mg
• Energy: 35 kcal
• Protein: 12 kcal
• Fat: 5.96 kcal
• Carbs: 18 kcal

Candies, HERSHEYS, PAYDAY Bar

• Manganese, Mn: 0.91 mg
• Energy: 490 kcal
• Protein: 54 kcal
• Fat: 100 kcal
• Carbs: 212 kcal

Cookies, peanut butter sandwich, regular

• Manganese, Mn: 0.91 mg
• Energy: 478 kcal
• Protein: 35 kcal
• Fat: 84 kcal
• Carbs: 262 kcal

Bread, rye, toasted

• Manganese, Mn: 0.91 mg
• Energy: 284 kcal
• Protein: 38 kcal
• Fat: 14 kcal
• Carbs: 212 kcal

Spinach, raw

• Manganese, Mn: 0.9 mg
• Energy: 23 kcal
• Protein: 11 kcal
• Fat: 1.56 kcal
• Carbs: 15 kcal

Desserts, rennin, tablets, unsweetened

• Manganese, Mn: 0.9 mg
• Energy: 84 kcal
• Protein: 4 kcal
• Fat: 0.4 kcal
• Carbs: 79 kcal

Soybean, curd cheese

• Manganese, Mn: 0.89 mg
• Energy: 151 kcal
• Protein: 50 kcal
• Fat: 32 kcal
• Carbs: 28 kcal

Amaranth leaves, raw

• Manganese, Mn: 0.89 mg
• Energy: 23 kcal
• Protein: 9.84 kcal
• Fat: 1.32 kcal
• Carbs: 16 kcal

Bagels, cinnamon-raisin

• Manganese, Mn: 0.88 mg
• Energy: 274 kcal
• Protein: 39 kcal
• Fat: 6.8 kcal
• Carbs: 221 kcal

Candies, halavah, plain

• Manganese, Mn: 0.87 mg
• Energy: 469 kcal
• Protein: 50 kcal
• Fat: 86 kcal
• Carbs: 242 kcal

Okra, frozen, unprepared

• Manganese, Mn: 0.87 mg
• Energy: 30 kcal
• Protein: 6.76 kcal
• Fat: 1 kcal
• Carbs: 27 kcal

Chocolate-flavored hazelnut spread

• Manganese, Mn: 0.87 mg
• Energy: 539 kcal
• Protein: 22 kcal
• Fat: 119 kcal
• Carbs: 249 kcal

Bagels, oat bran

• Manganese, Mn: 0.86 mg
• Energy: 255 kcal
• Protein: 43 kcal
• Fat: 4.8 kcal
• Carbs: 213 kcal

Miso

• Manganese, Mn: 0.86 mg
• Energy: 198 kcal
• Protein: 51 kcal
• Fat: 24 kcal
• Carbs: 101 kcal

Nuts, almond paste

• Manganese, Mn: 0.86 mg
• Energy: 458 kcal
• Protein: 36 kcal
• Fat: 111 kcal
• Carbs: 191 kcal

Fish, trout, mixed species, raw

• Manganese, Mn: 0.85 mg
• Energy: 148 kcal
• Protein: 83 kcal
• Fat: 26 kcal
• Carbs: 0 kcal

Bread, rye

• Manganese, Mn: 0.82 mg
• Energy: 259 kcal
• Protein: 34 kcal
• Fat: 13 kcal
• Carbs: 193 kcal

Cereals, WHEATENA, cooked with water

• Manganese, Mn: 0.82 mg
• Energy: 56 kcal
• Protein: 8 kcal
• Fat: 2 kcal
• Carbs: 47 kcal

Crackers, matzo, egg and onion

• Manganese, Mn: 0.82 mg
• Energy: 391 kcal
• Protein: 40 kcal
• Fat: 16 kcal
• Carbs: 308 kcal

Pineapple, raw, extra sweet variety

• Manganese, Mn: 0.82 mg
• Energy: 51 kcal
• Protein: 2.12 kcal
• Fat: 0.44 kcal
• Carbs: 54 kcal

Nuts, coconut cream, canned, sweetened

• Manganese, Mn: 0.82 mg
• Energy: 357 kcal
• Protein: 4.68 kcal
• Fat: 65 kcal
• Carbs: 213 kcal

Cookies, oatmeal, with raisins

• Manganese, Mn: 0.8 mg
• Energy: 441 kcal
• Protein: 23 kcal
• Fat: 63 kcal
• Carbs: 276 kcal

Fish, pike, walleye, raw

• Manganese, Mn: 0.8 mg
• Energy: 93 kcal
• Protein: 77 kcal
• Fat: 4.88 kcal
• Carbs: 0 kcal

Candies, semisweet chocolate

• Manganese, Mn: 0.8 mg
• Energy: 480 kcal
• Protein: 17 kcal
• Fat: 120 kcal
• Carbs: 256 kcal

Soup, chili beef, canned, condensed

• Manganese, Mn: 0.8 mg
• Energy: 117 kcal
• Protein: 20 kcal
• Fat: 10 kcal
• Carbs: 75 kcal

Okra, raw

• Manganese, Mn: 0.79 mg
• Energy: 33 kcal
• Protein: 7.72 kcal
• Fat: 0.76 kcal
• Carbs: 30 kcal

Lambsquarters, raw

• Manganese, Mn: 0.78 mg
• Energy: 43 kcal
• Protein: 17 kcal
• Fat: 3.2 kcal
• Carbs: 29 kcal

Bread, oat bran

• Manganese, Mn: 0.78 mg
• Energy: 236 kcal
• Protein: 42 kcal
• Fat: 18 kcal
• Carbs: 159 kcal

Crackers, cream, Gamesa Sabrosas

• Manganese, Mn: 0.78 mg
• Energy: 484 kcal
• Protein: 28 kcal
• Fat: 81 kcal
• Carbs: 258 kcal

Babyfood, crackers, vegetable

• Manganese, Mn: 0.77 mg
• Energy: 477 kcal
• Protein: 34 kcal
• Fat: 78 kcal
• Carbs: 267 kcal

Cookies, oatmeal, refrigerated dough

• Manganese, Mn: 0.77 mg
• Energy: 424 kcal
• Protein: 22 kcal
• Fat: 76 kcal
• Carbs: 236 kcal

Sauce, sweet and sour, ready-to-serve

• Manganese, Mn: 0.76 mg
• Energy: 154 kcal
• Protein: 1.08 kcal
• Fat: 0.08 kcal
• Carbs: 153 kcal

Bread, oat bran, toasted

• Manganese, Mn: 0.76 mg
• Energy: 259 kcal
• Protein: 46 kcal
• Fat: 19 kcal
• Carbs: 175 kcal

Cornmeal, blue (Navajo)

• Manganese, Mn: 0.76 mg
• Energy: 398 kcal
• Protein: 42 kcal
• Fat: 22 kcal
• Carbs: 308 kcal

Cookies, oatmeal, soft, with raisins

• Manganese, Mn: 0.76 mg
• Energy: 430 kcal
• Protein: 23 kcal
• Fat: 57 kcal
• Carbs: 278 kcal

Rolls, dinner, oat bran

• Manganese, Mn: 0.75 mg
• Energy: 236 kcal
• Protein: 38 kcal
• Fat: 18 kcal
• Carbs: 161 kcal

Vinespinach, (basella), raw

• Manganese, Mn: 0.74 mg
• Energy: 19 kcal
• Protein: 7.2 kcal
• Fat: 1.2 kcal
• Carbs: 14 kcal

Ice cream cones, sugar, rolled-type

• Manganese, Mn: 0.73 mg
• Energy: 402 kcal
• Protein: 32 kcal
• Fat: 15 kcal
• Carbs: 336 kcal

Babyfood, Baby MUM MUM Rice Biscuits

• Manganese, Mn: 0.73 mg
• Energy: 391 kcal
• Protein: 50 kcal
• Fat: 3.48 kcal
• Carbs: 333 kcal

Sausage, meatless

• Manganese, Mn: 0.73 mg
• Energy: 255 kcal
• Protein: 81 kcal
• Fat: 73 kcal
• Carbs: 32 kcal

Grapes, american type (slip skin), raw

• Manganese, Mn: 0.72 mg
• Energy: 67 kcal
• Protein: 2.52 kcal
• Fat: 1.4 kcal
• Carbs: 69 kcal

Taro leaves, raw

• Manganese, Mn: 0.71 mg
• Energy: 42 kcal
• Protein: 20 kcal
• Fat: 2.96 kcal
• Carbs: 27 kcal

Snacks, popcorn, cheese-flavor

• Manganese, Mn: 0.71 mg
• Energy: 526 kcal
• Protein: 37 kcal
• Fat: 133 kcal
• Carbs: 206 kcal

Snack, BALANCE, original bar

• Manganese, Mn: 0.71 mg
• Energy: 415 kcal
• Protein: 112 kcal
• Fat: 48 kcal
• Carbs: 195 kcal

Pie, pecan, prepared from recipe

• Manganese, Mn: 0.71 mg
• Energy: 412 kcal
• Protein: 20 kcal
• Fat: 89 kcal
• Carbs: 209 kcal

Pie, pecan, commercially prepared

• Manganese, Mn: 0.71 mg
• Energy: 407 kcal
• Protein: 18 kcal
• Fat: 67 kcal
• Carbs: 238 kcal

Rolls, dinner, rye

• Manganese, Mn: 0.7 mg
• Energy: 286 kcal
• Protein: 41 kcal
• Fat: 14 kcal
• Carbs: 212 kcal

Soybeans, mature seeds, sprouted, raw

• Manganese, Mn: 0.7 mg
• Energy: 122 kcal
• Protein: 52 kcal
• Fat: 27 kcal
• Carbs: 38 kcal

Fish, burbot, raw

• Manganese, Mn: 0.7 mg
• Energy: 90 kcal
• Protein: 77 kcal
• Fat: 3.24 kcal
• Carbs: 0 kcal

Fish, smelt, rainbow, raw

• Manganese, Mn: 0.7 mg
• Energy: 97 kcal
• Protein: 71 kcal
• Fat: 9.68 kcal
• Carbs: 0 kcal

Fish, drum, freshwater, raw

• Manganese, Mn: 0.7 mg
• Energy: 119 kcal
• Protein: 70 kcal
• Fat: 20 kcal
• Carbs: 0 kcal

Fish, perch, mixed species, raw

• Manganese, Mn: 0.7 mg
• Energy: 91 kcal
• Protein: 78 kcal
• Fat: 3.68 kcal
• Carbs: 0 kcal

Fish, sunfish, pumpkin seed, raw

• Manganese, Mn: 0.7 mg
• Energy: 89 kcal
• Protein: 78 kcal
• Fat: 2.8 kcal
• Carbs: 0 kcal

Cookies, chocolate wafers

• Manganese, Mn: 0.7 mg
• Energy: 433 kcal
• Protein: 26 kcal
• Fat: 57 kcal
• Carbs: 291 kcal

Sandwich spread, meatless

• Manganese, Mn: 0.69 mg
• Energy: 149 kcal
• Protein: 32 kcal
• Fat: 36 kcal
• Carbs: 36 kcal

Falafel, home-prepared

• Manganese, Mn: 0.69 mg
• Energy: 333 kcal
• Protein: 53 kcal
• Fat: 71 kcal
• Carbs: 127 kcal

Celtuce, raw

• Manganese, Mn: 0.69 mg
• Energy: 18 kcal
• Protein: 3.4 kcal
• Fat: 1.2 kcal
• Carbs: 15 kcal

Succotash, (corn and limas), raw

• Manganese, Mn: 0.69 mg
• Energy: 99 kcal
• Protein: 20 kcal
• Fat: 4.08 kcal
• Carbs: 78 kcal

Cake, gingerbread, prepared from recipe

• Manganese, Mn: 0.68 mg
• Energy: 356 kcal
• Protein: 16 kcal
• Fat: 66 kcal
• Carbs: 197 kcal

Bread, roll, Mexican, bollilo

• Manganese, Mn: 0.68 mg
• Energy: 318 kcal
• Protein: 43 kcal
• Fat: 23 kcal
• Carbs: 223 kcal

Raspberries, puree, with seeds

• Manganese, Mn: 0.68 mg
• Energy: 55 kcal
• Protein: 4.4 kcal
• Fat: 3.88 kcal
• Carbs: 46 kcal

Frostings, coconut-nut, ready-to-eat

• Manganese, Mn: 0.67 mg
• Energy: 433 kcal
• Protein: 6 kcal
• Fat: 96 kcal
• Carbs: 211 kcal

Snacks, bagel chips, plain

• Manganese, Mn: 0.67 mg
• Energy: 451 kcal
• Protein: 49 kcal
• Fat: 61 kcal
• Carbs: 265 kcal

Raspberries, raw

• Manganese, Mn: 0.67 mg
• Energy: 52 kcal
• Protein: 4.8 kcal
• Fat: 2.6 kcal
• Carbs: 48 kcal

Tofu, extra firm, prepared with nigari

• Manganese, Mn: 0.67 mg
• Energy: 83 kcal
• Protein: 40 kcal
• Fat: 21 kcal
• Carbs: 4.72 kcal

Beans, fava, in pod, raw

• Manganese, Mn: 0.66 mg
• Energy: 88 kcal
• Protein: 32 kcal
• Fat: 2.92 kcal
• Carbs: 71 kcal

Collards, raw

• Manganese, Mn: 0.66 mg
• Energy: 32 kcal
• Protein: 12 kcal
• Fat: 2.44 kcal
• Carbs: 22 kcal

Pasta mix, classic beef, unprepared

• Manganese, Mn: 0.66 mg
• Energy: 354 kcal
• Protein: 49 kcal
• Fat: 7.12 kcal
• Carbs: 289 kcal

Snacks, pita chips, salted

• Manganese, Mn: 0.66 mg
• Energy: 457 kcal
• Protein: 47 kcal
• Fat: 61 kcal
• Carbs: 273 kcal

Crackers, matzo, plain

• Manganese, Mn: 0.65 mg
• Energy: 395 kcal
• Protein: 40 kcal
• Fat: 5.6 kcal
• Carbs: 335 kcal

Raspberries, frozen, red, sweetened

• Manganese, Mn: 0.65 mg
• Energy: 103 kcal
• Protein: 2.8 kcal
• Fat: 0.64 kcal
• Carbs: 105 kcal

Blackberries, raw

• Manganese, Mn: 0.65 mg
• Energy: 43 kcal
• Protein: 5.56 kcal
• Fat: 1.96 kcal
• Carbs: 38 kcal

Cornmeal, white (Navajo)

• Manganese, Mn: 0.65 mg
• Energy: 398 kcal
• Protein: 44 kcal
• Fat: 20 kcal
• Carbs: 309 kcal

Mollusks, oyster, Pacific, raw

• Manganese, Mn: 0.64 mg
• Energy: 81 kcal
• Protein: 38 kcal
• Fat: 9.2 kcal
• Carbs: 20 kcal

Cornmeal, yellow (Navajo)

• Manganese, Mn: 0.64 mg
• Energy: 384 kcal
• Protein: 39 kcal
• Fat: 24 kcal
• Carbs: 292 kcal

New Zealand spinach, raw

• Manganese, Mn: 0.64 mg
• Energy: 14 kcal
• Protein: 6 kcal
• Fat: 0.8 kcal
• Carbs: 10 kcal

Crackers, saltines, fat-free, low-sodium

• Manganese, Mn: 0.64 mg
• Energy: 393 kcal
• Protein: 42 kcal
• Fat: 6.4 kcal
• Carbs: 329 kcal

Bread, white wheat

• Manganese, Mn: 0.63 mg
• Energy: 238 kcal
• Protein: 43 kcal
• Fat: 8.6 kcal
• Carbs: 176 kcal

Collards, frozen, chopped, unprepared

• Manganese, Mn: 0.63 mg
• Energy: 33 kcal
• Protein: 11 kcal
• Fat: 1.48 kcal
• Carbs: 26 kcal

Bread, white, commercially prepared

• Manganese, Mn: 0.63 mg
• Energy: 267 kcal
• Protein: 38 kcal
• Fat: 14 kcal
• Carbs: 197 kcal

Quinoa, cooked

• Manganese, Mn: 0.63 mg
• Energy: 120 kcal
• Protein: 18 kcal
• Fat: 7.68 kcal
• Carbs: 85 kcal

Crackers, cheese, low sodium

• Manganese, Mn: 0.63 mg
• Energy: 503 kcal
• Protein: 40 kcal
• Fat: 101 kcal
• Carbs: 233 kcal

Crackers, snack, Goya Crackers

• Manganese, Mn: 0.63 mg
• Energy: 433 kcal
• Protein: 57 kcal
• Fat: 53 kcal
• Carbs: 257 kcal

Candies, milk chocolate, with almonds

• Manganese, Mn: 0.62 mg
• Energy: 526 kcal
• Protein: 36 kcal
• Fat: 138 kcal
• Carbs: 214 kcal

Seeds, lotus seeds, raw

• Manganese, Mn: 0.62 mg
• Energy: 89 kcal
• Protein: 17 kcal
• Fat: 2.12 kcal
• Carbs: 69 kcal

Potatoes, baked, skin, without salt

• Manganese, Mn: 0.62 mg
• Energy: 198 kcal
• Protein: 17 kcal
• Fat: 0.4 kcal
• Carbs: 184 kcal

Potatoes, baked, skin only, with salt

• Manganese, Mn: 0.62 mg
• Energy: 198 kcal
• Protein: 17 kcal
• Fat: 0.4 kcal
• Carbs: 184 kcal

Raspberries, frozen, red, unsweetened

• Manganese, Mn: 0.61 mg
• Energy: 56 kcal
• Protein: 4.6 kcal
• Fat: 3.24 kcal
• Carbs: 50 kcal

Bulgur, cooked

• Manganese, Mn: 0.61 mg
• Energy: 83 kcal
• Protein: 12 kcal
• Fat: 0.96 kcal
• Carbs: 74 kcal

Potatoes, raw, skin

• Manganese, Mn: 0.6 mg
• Energy: 58 kcal
• Protein: 10 kcal
• Fat: 0.4 kcal
• Carbs: 50 kcal

Crackers, matzo, egg

• Manganese, Mn: 0.6 mg
• Energy: 391 kcal
• Protein: 49 kcal
• Fat: 8.4 kcal
• Carbs: 314 kcal

Fish, sucker, white, raw

• Manganese, Mn: 0.6 mg
• Energy: 92 kcal
• Protein: 67 kcal
• Fat: 9.28 kcal
• Carbs: 0 kcal

Beans, baked, canned, with beef

• Manganese, Mn: 0.6 mg
• Energy: 121 kcal
• Protein: 26 kcal
• Fat: 14 kcal
• Carbs: 68 kcal

Mushrooms, morel, raw

• Manganese, Mn: 0.59 mg
• Energy: 31 kcal
• Protein: 12 kcal
• Fat: 2.28 kcal
• Carbs: 20 kcal

Cookies, brownies, prepared from recipe

• Manganese, Mn: 0.59 mg
• Energy: 466 kcal
• Protein: 25 kcal
• Fat: 116 kcal
• Carbs: 201 kcal

Pasta mix, Italian lasagna, unprepared

• Manganese, Mn: 0.58 mg
• Energy: 356 kcal
• Protein: 44 kcal
• Fat: 7.88 kcal
• Carbs: 295 kcal

Noodles, chinese, chow mein

• Manganese, Mn: 0.58 mg
• Energy: 471 kcal
• Protein: 44 kcal
• Fat: 85 kcal
• Carbs: 255 kcal

Pigeonpeas, immature seeds, raw

• Manganese, Mn: 0.57 mg
• Energy: 136 kcal
• Protein: 29 kcal
• Fat: 6.56 kcal
• Carbs: 96 kcal

Bananas, dehydrated, or banana powder

• Manganese, Mn: 0.57 mg
• Energy: 346 kcal
• Protein: 16 kcal
• Fat: 7.24 kcal
• Carbs: 353 kcal

Ice cream cones, cake or wafer-type

• Manganese, Mn: 0.57 mg
• Energy: 417 kcal
• Protein: 32 kcal
• Fat: 28 kcal
• Carbs: 316 kcal

Hummus, home prepared

• Manganese, Mn: 0.57 mg
• Energy: 177 kcal
• Protein: 19 kcal
• Fat: 34 kcal
• Carbs: 80 kcal

Crackers, flavored, fish-shaped

• Manganese, Mn: 0.57 mg
• Energy: 463 kcal
• Protein: 41 kcal
• Fat: 71 kcal
• Carbs: 263 kcal

Crackers, cheese, regular

• Manganese, Mn: 0.56 mg
• Energy: 489 kcal
• Protein: 44 kcal
• Fat: 91 kcal
• Carbs: 238 kcal

Fast foods, miniature cinnamon rolls

• Manganese, Mn: 0.56 mg
• Energy: 403 kcal
• Protein: 28 kcal
• Fat: 72 kcal
• Carbs: 214 kcal

Parsnips, raw

• Manganese, Mn: 0.56 mg
• Energy: 75 kcal
• Protein: 4.8 kcal
• Fat: 1.2 kcal
• Carbs: 72 kcal

Taco shells, baked

• Manganese, Mn: 0.56 mg
• Energy: 476 kcal
• Protein: 26 kcal
• Fat: 87 kcal
• Carbs: 254 kcal

Cowpeas (blackeyes), immature seeds, raw

• Manganese, Mn: 0.56 mg
• Energy: 90 kcal
• Protein: 12 kcal
• Fat: 1.4 kcal
• Carbs: 75 kcal

Rolls, french

• Manganese, Mn: 0.56 mg
• Energy: 277 kcal
• Protein: 34 kcal
• Fat: 17 kcal
• Carbs: 201 kcal

Bread, sticks, plain

• Manganese, Mn: 0.56 mg
• Energy: 412 kcal
• Protein: 48 kcal
• Fat: 38 kcal
• Carbs: 274 kcal

Cress, garden, raw

• Manganese, Mn: 0.55 mg
• Energy: 32 kcal
• Protein: 10 kcal
• Fat: 2.8 kcal
• Carbs: 22 kcal

Crackers, milk

• Manganese, Mn: 0.55 mg
• Energy: 446 kcal
• Protein: 30 kcal
• Fat: 55 kcal
• Carbs: 287 kcal

Bread, egg, toasted

• Manganese, Mn: 0.55 mg
• Energy: 315 kcal
• Protein: 42 kcal
• Fat: 26 kcal
• Carbs: 210 kcal

Soybeans, green, raw

• Manganese, Mn: 0.55 mg
• Energy: 147 kcal
• Protein: 52 kcal
• Fat: 27 kcal
• Carbs: 44 kcal

Boysenberries, frozen, unsweetened

• Manganese, Mn: 0.55 mg
• Energy: 50 kcal
• Protein: 4.4 kcal
• Fat: 1.04 kcal
• Carbs: 49 kcal

Kale, cooked, boiled, drained, with salt

• Manganese, Mn: 0.54 mg
• Energy: 44 kcal
• Protein: 12 kcal
• Fat: 4.84 kcal
• Carbs: 21 kcal

Nabisco, Nabisco Ritz Crackers

• Manganese, Mn: 0.54 mg
• Energy: 492 kcal
• Protein: 29 kcal
• Fat: 93 kcal
• Carbs: 254 kcal

Bread, reduced-calorie, oatmeal

• Manganese, Mn: 0.54 mg
• Energy: 210 kcal
• Protein: 30 kcal
• Fat: 14 kcal
• Carbs: 173 kcal

Tree fern, cooked, without salt

• Manganese, Mn: 0.54 mg
• Energy: 40 kcal
• Protein: 1.16 kcal
• Fat: 0.28 kcal
• Carbs: 44 kcal

Candies, soft fruit and nut squares

• Manganese, Mn: 0.54 mg
• Energy: 390 kcal
• Protein: 9.24 kcal
• Fat: 38 kcal
• Carbs: 295 kcal

Candies, NESTLE, OH HENRY! Bar

• Manganese, Mn: 0.54 mg
• Energy: 462 kcal
• Protein: 31 kcal
• Fat: 92 kcal
• Carbs: 262 kcal

Toaster pastries, brown-sugar-cinnamon

• Manganese, Mn: 0.53 mg
• Energy: 370 kcal
• Protein: 16 kcal
• Fat: 32 kcal
• Carbs: 291 kcal

Winged bean tuber, raw

• Manganese, Mn: 0.53 mg
• Energy: 148 kcal
• Protein: 46 kcal
• Fat: 3.6 kcal
• Carbs: 112 kcal

Burrito, beef and bean, microwaved

• Manganese, Mn: 0.53 mg
• Energy: 298 kcal
• Protein: 35 kcal
• Fat: 48 kcal
• Carbs: 156 kcal

CRACKER BARREL, onion rings, thick-cut

• Manganese, Mn: 0.53 mg
• Energy: 327 kcal
• Protein: 19 kcal
• Fat: 64 kcal
• Carbs: 164 kcal

Rolls, dinner, egg

• Manganese, Mn: 0.53 mg
• Energy: 307 kcal
• Protein: 38 kcal
• Fat: 26 kcal
• Carbs: 208 kcal

Crackers, cheese, reduced fat

• Manganese, Mn: 0.52 mg
• Energy: 418 kcal
• Protein: 40 kcal
• Fat: 47 kcal
• Carbs: 273 kcal

Beans, white, mature seeds, canned

• Manganese, Mn: 0.52 mg
• Energy: 114 kcal
• Protein: 29 kcal
• Fat: 1.16 kcal
• Carbs: 85 kcal

Croutons, seasoned

• Manganese, Mn: 0.51 mg
• Energy: 465 kcal
• Protein: 43 kcal
• Fat: 73 kcal
• Carbs: 254 kcal

Rolls, hamburger or hotdog, plain

• Manganese, Mn: 0.51 mg
• Energy: 279 kcal
• Protein: 39 kcal
• Fat: 16 kcal
• Carbs: 200 kcal

Cowpeas, leafy tips, raw

• Manganese, Mn: 0.51 mg
• Energy: 29 kcal
• Protein: 16 kcal
• Fat: 1 kcal
• Carbs: 19 kcal

Carob flour

• Manganese, Mn: 0.51 mg
• Energy: 222 kcal
• Protein: 18 kcal
• Fat: 2.6 kcal
• Carbs: 356 kcal

Lentils, sprouted, raw

• Manganese, Mn: 0.51 mg
• Energy: 106 kcal
• Protein: 36 kcal
• Fat: 2.2 kcal
• Carbs: 89 kcal

Bread, egg

• Manganese, Mn: 0.5 mg
• Energy: 287 kcal
• Protein: 38 kcal
• Fat: 24 kcal
• Carbs: 191 kcal

Croutons, plain

• Manganese, Mn: 0.5 mg
• Energy: 407 kcal
• Protein: 48 kcal
• Fat: 26 kcal
• Carbs: 294 kcal

Soup, pea, green, canned, condensed

• Manganese, Mn: 0.5 mg
• Energy: 125 kcal
• Protein: 26 kcal
• Fat: 8.92 kcal
• Carbs: 81 kcal

Soup, black bean, canned, condensed

• Manganese, Mn: 0.5 mg
• Energy: 91 kcal
• Protein: 19 kcal
• Fat: 5.28 kcal
• Carbs: 62 kcal

Soup, bean with pork, canned, condensed

• Manganese, Mn: 0.5 mg
• Energy: 129 kcal
• Protein: 24 kcal
• Fat: 18 kcal
• Carbs: 68 kcal

Soy sauce made from soy (tamari)

• Manganese, Mn: 0.5 mg
• Energy: 60 kcal
• Protein: 42 kcal
• Fat: 0.4 kcal
• Carbs: 22 kcal

Cornmeal, whole-grain, white

• Manganese, Mn: 0.5 mg
• Energy: 362 kcal
• Protein: 32 kcal
• Fat: 14 kcal
• Carbs: 308 kcal

Cornmeal, whole-grain, yellow

• Manganese, Mn: 0.5 mg
• Energy: 362 kcal
• Protein: 32 kcal
• Fat: 14 kcal
• Carbs: 308 kcal

Candies, sweet chocolate

• Manganese, Mn: 0.49 mg
• Energy: 507 kcal
• Protein: 16 kcal
• Fat: 137 kcal
• Carbs: 242 kcal

Bread, Italian

• Manganese, Mn: 0.49 mg
• Energy: 259 kcal
• Protein: 38 kcal
• Fat: 11 kcal
• Carbs: 192 kcal

Crackers, standard snack-type, regular

• Manganese, Mn: 0.49 mg
• Energy: 510 kcal
• Protein: 27 kcal
• Fat: 106 kcal
• Carbs: 245 kcal

Candies, NESTLE, BUTTERFINGER Bar

• Manganese, Mn: 0.49 mg
• Energy: 459 kcal
• Protein: 22 kcal
• Fat: 76 kcal
• Carbs: 292 kcal

Puff pastry, frozen, ready-to-bake

• Manganese, Mn: 0.49 mg
• Energy: 551 kcal
• Protein: 29 kcal
• Fat: 152 kcal
• Carbs: 180 kcal

PIZZA HUT, breadstick, parmesan garlic

• Manganese, Mn: 0.49 mg
• Energy: 343 kcal
• Protein: 49 kcal
• Fat: 52 kcal
• Carbs: 178 kcal

Snacks, cornnuts, barbecue-flavor

• Manganese, Mn: 0.49 mg
• Energy: 436 kcal
• Protein: 36 kcal
• Fat: 57 kcal
• Carbs: 287 kcal

APPLEBEE'S, crunchy onion rings

• Manganese, Mn: 0.49 mg
• Energy: 356 kcal
• Protein: 18 kcal
• Fat: 78 kcal
• Carbs: 161 kcal

Corn grain, white

• Manganese, Mn: 0.49 mg
• Energy: 365 kcal
• Protein: 38 kcal
• Fat: 19 kcal
• Carbs: 297 kcal

Corn grain, yellow

• Manganese, Mn: 0.49 mg
• Energy: 365 kcal
• Protein: 38 kcal
• Fat: 19 kcal
• Carbs: 297 kcal

Burrito, beef and bean, frozen

• Manganese, Mn: 0.48 mg
• Energy: 239 kcal
• Protein: 29 kcal
• Fat: 38 kcal
• Carbs: 123 kcal

Tennis Bread, plain (Apache)

• Manganese, Mn: 0.48 mg
• Energy: 258 kcal
• Protein: 36 kcal
• Fat: 4.2 kcal
• Carbs: 213 kcal

Snacks, potato chips, lightly salted

• Manganese, Mn: 0.48 mg
• Energy: 560 kcal
• Protein: 27 kcal
• Fat: 142 kcal
• Carbs: 214 kcal

Phyllo dough

• Manganese, Mn: 0.48 mg
• Energy: 299 kcal
• Protein: 28 kcal
• Fat: 24 kcal
• Carbs: 210 kcal

Candies, milk chocolate

• Manganese, Mn: 0.47 mg
• Energy: 535 kcal
• Protein: 31 kcal
• Fat: 119 kcal
• Carbs: 238 kcal

Restaurant, family style, onion rings

• Manganese, Mn: 0.47 mg
• Energy: 356 kcal
• Protein: 20 kcal
• Fat: 77 kcal
• Carbs: 163 kcal

Arrowroot flour

• Manganese, Mn: 0.47 mg
• Energy: 357 kcal
• Protein: 1.2 kcal
• Fat: 0.4 kcal
• Carbs: 353 kcal

Turnip greens, raw

• Manganese, Mn: 0.47 mg
• Energy: 32 kcal
• Protein: 6 kcal
• Fat: 1.2 kcal
• Carbs: 29 kcal

Candies, fudge, vanilla with nuts

• Manganese, Mn: 0.47 mg
• Energy: 435 kcal
• Protein: 12 kcal
• Fat: 55 kcal
• Carbs: 298 kcal

Corn flour, whole-grain, white

• Manganese, Mn: 0.46 mg
• Energy: 361 kcal
• Protein: 28 kcal
• Fat: 15 kcal
• Carbs: 307 kcal

Corn flour, whole-grain, yellow

• Manganese, Mn: 0.46 mg
• Energy: 361 kcal
• Protein: 28 kcal
• Fat: 15 kcal
• Carbs: 307 kcal

Bread, pan dulce, sweet yeast bread

• Manganese, Mn: 0.46 mg
• Energy: 367 kcal
• Protein: 38 kcal
• Fat: 46 kcal
• Carbs: 226 kcal

Nopales, raw

• Manganese, Mn: 0.46 mg
• Energy: 16 kcal
• Protein: 5.28 kcal
• Fat: 0.36 kcal
• Carbs: 13 kcal

TACO BELL, Bean Burrito

• Manganese, Mn: 0.46 mg
• Energy: 209 kcal
• Protein: 29 kcal
• Fat: 24 kcal
• Carbs: 125 kcal

Snacks, KRAFT, CORNNUTS, plain

• Manganese, Mn: 0.46 mg
• Energy: 446 kcal
• Protein: 34 kcal
• Fat: 63 kcal
• Carbs: 287 kcal

Sweet potato, canned, vacuum pack

• Manganese, Mn: 0.46 mg
• Energy: 91 kcal
• Protein: 6.6 kcal
• Fat: 0.8 kcal
• Carbs: 84 kcal

Bread, reduced-calorie, rye

• Manganese, Mn: 0.45 mg
• Energy: 203 kcal
• Protein: 36 kcal
• Fat: 12 kcal
• Carbs: 162 kcal

Snack, Pretzel, hard chocolate coated

• Manganese, Mn: 0.45 mg
• Energy: 467 kcal
• Protein: 28 kcal
• Fat: 71 kcal
• Carbs: 280 kcal

Mollusks, oyster, eastern, canned

• Manganese, Mn: 0.45 mg
• Energy: 68 kcal
• Protein: 28 kcal
• Fat: 9.88 kcal
• Carbs: 16 kcal

Taro, cooked, with salt

• Manganese, Mn: 0.45 mg
• Energy: 142 kcal
• Protein: 2.08 kcal
• Fat: 0.44 kcal
• Carbs: 138 kcal

Taro, cooked, without salt

• Manganese, Mn: 0.45 mg
• Energy: 142 kcal
• Protein: 2.08 kcal
• Fat: 0.44 kcal
• Carbs: 138 kcal

Baking chocolate, mexican, squares

• Manganese, Mn: 0.45 mg
• Energy: 426 kcal
• Protein: 15 kcal
• Fat: 62 kcal
• Carbs: 310 kcal

Mollusks, whelk, unspecified, raw

• Manganese, Mn: 0.45 mg
• Energy: 137 kcal
• Protein: 95 kcal
• Fat: 1.6 kcal
• Carbs: 31 kcal

Snacks, potato chips, cheese-flavor

• Manganese, Mn: 0.45 mg
• Energy: 496 kcal
• Protein: 34 kcal
• Fat: 109 kcal
• Carbs: 231 kcal

Kale, frozen, unprepared

• Manganese, Mn: 0.44 mg
• Energy: 28 kcal
• Protein: 11 kcal
• Fat: 1.84 kcal
• Carbs: 20 kcal

Snacks, tortilla chips, taco-flavor

• Manganese, Mn: 0.44 mg
• Energy: 480 kcal
• Protein: 32 kcal
• Fat: 97 kcal
• Carbs: 252 kcal

Garlic bread, frozen

• Manganese, Mn: 0.44 mg
• Energy: 350 kcal
• Protein: 33 kcal
• Fat: 66 kcal
• Carbs: 167 kcal

Snacks, potato chips, reduced fat

• Manganese, Mn: 0.44 mg
• Energy: 471 kcal
• Protein: 28 kcal
• Fat: 83 kcal
• Carbs: 268 kcal

Snacks, potato chips, plain, unsalted

• Manganese, Mn: 0.44 mg
• Energy: 536 kcal
• Protein: 28 kcal
• Fat: 138 kcal
• Carbs: 212 kcal

Crackers, rusk toast

• Manganese, Mn: 0.44 mg
• Energy: 407 kcal
• Protein: 54 kcal
• Fat: 29 kcal
• Carbs: 289 kcal

Peas, mature seeds, sprouted, raw

• Manganese, Mn: 0.44 mg
• Energy: 124 kcal
• Protein: 35 kcal
• Fat: 2.72 kcal
• Carbs: 108 kcal

Taco shells, baked, without added salt

• Manganese, Mn: 0.44 mg
• Energy: 468 kcal
• Protein: 29 kcal
• Fat: 90 kcal
• Carbs: 250 kcal

Snacks, potato chips, plain, salted

• Manganese, Mn: 0.43 mg
• Energy: 532 kcal
• Protein: 26 kcal
• Fat: 136 kcal
• Carbs: 215 kcal

Chicory greens, raw

• Manganese, Mn: 0.43 mg
• Energy: 23 kcal
• Protein: 6.8 kcal
• Fat: 1.2 kcal
• Carbs: 19 kcal

Sauce, duck, ready-to-serve

• Manganese, Mn: 0.43 mg
• Energy: 245 kcal
• Protein: 1.44 kcal
• Fat: 0.52 kcal
• Carbs: 243 kcal

Coriander (cilantro) leaves, raw

• Manganese, Mn: 0.43 mg
• Energy: 23 kcal
• Protein: 8.52 kcal
• Fat: 2.08 kcal
• Carbs: 15 kcal

PIZZA HUT 14" Pepperoni Pizza, Pan Crust

• Manganese, Mn: 0.43 mg
• Energy: 291 kcal
• Protein: 46 kcal
• Fat: 52 kcal
• Carbs: 127 kcal

Snacks, potato sticks

• Manganese, Mn: 0.42 mg
• Energy: 522 kcal
• Protein: 27 kcal
• Fat: 138 kcal
• Carbs: 213 kcal

KFC, biscuit

• Manganese, Mn: 0.42 mg
• Energy: 358 kcal
• Protein: 30 kcal
• Fat: 68 kcal
• Carbs: 174 kcal

Mustard, prepared, yellow

• Manganese, Mn: 0.42 mg
• Energy: 60 kcal
• Protein: 15 kcal
• Fat: 13 kcal
• Carbs: 23 kcal

Mustard, prepared, yellow

• Manganese, Mn: 0.42 mg
• Energy: 69 kcal
• Protein: 17 kcal
• Fat: 14 kcal
• Carbs: 21 kcal

Endive, raw

• Manganese, Mn: 0.42 mg
• Energy: 17 kcal
• Protein: 5 kcal
• Fat: 0.8 kcal
• Carbs: 13 kcal

Beans, baked, canned, with franks

• Manganese, Mn: 0.42 mg
• Energy: 142 kcal
• Protein: 27 kcal
• Fat: 26 kcal
• Carbs: 62 kcal

Egg rolls, vegetable, frozen, prepared

• Manganese, Mn: 0.42 mg
• Energy: 214 kcal
• Protein: 24 kcal
• Fat: 28 kcal
• Carbs: 127 kcal

Fast foods, hush puppies

• Manganese, Mn: 0.41 mg
• Energy: 296 kcal
• Protein: 25 kcal
• Fat: 53 kcal
• Carbs: 161 kcal

Cookies, gluten-free, chocolate wafer

• Manganese, Mn: 0.41 mg
• Energy: 541 kcal
• Protein: 16 kcal
• Fat: 122 kcal
• Carbs: 251 kcal

Bagels, egg

• Manganese, Mn: 0.41 mg
• Energy: 278 kcal
• Protein: 42 kcal
• Fat: 8.4 kcal
• Carbs: 212 kcal

Peas, green, raw

• Manganese, Mn: 0.41 mg
• Energy: 81 kcal
• Protein: 22 kcal
• Fat: 1.6 kcal
• Carbs: 58 kcal

Nopales, cooked, without salt

• Manganese, Mn: 0.41 mg
• Energy: 15 kcal
• Protein: 5.4 kcal
• Fat: 0.2 kcal
• Carbs: 13 kcal

Burrito, bean and cheese, frozen

• Manganese, Mn: 0.41 mg
• Energy: 221 kcal
• Protein: 28 kcal
• Fat: 25 kcal
• Carbs: 136 kcal

Beans, navy, mature seeds, sprouted, raw

• Manganese, Mn: 0.41 mg
• Energy: 67 kcal
• Protein: 25 kcal
• Fat: 2.8 kcal
• Carbs: 52 kcal

Mustard spinach, (tendergreen), raw

• Manganese, Mn: 0.41 mg
• Energy: 22 kcal
• Protein: 8.8 kcal
• Fat: 1.2 kcal
• Carbs: 16 kcal