Ground cloves
Spices, cloves, ground- Manganese, Mn: 60 mg
- Energy: 274 kcal
- Protein: 24 kcal
- Fat: 52 kcal
- Carbs: 262 kcal
Manganese, Mn
Recommended Amounts
The Daily Value (DV) for Manganese, Mn is 2.3 mg daily.
Foods rich in Manganese, Mn
Ground ginger
Spices, ginger, ground- Manganese, Mn: 33 mg
- Energy: 335 kcal
- Protein: 36 kcal
- Fat: 17 kcal
- Carbs: 286 kcal
Dried Chinese jujube
Jujube, Chinese, fresh, dried- Manganese, Mn: 31 mg
- Energy: 281 kcal
- Protein: 19 kcal
- Fat: 2 kcal
- Carbs: 290 kcal
Saffron
Spices, saffron- Manganese, Mn: 28 mg
- Energy: 310 kcal
- Protein: 46 kcal
- Fat: 23 kcal
- Carbs: 261 kcal
Cardamom
Spices, cardamom- Manganese, Mn: 28 mg
- Energy: 311 kcal
- Protein: 43 kcal
- Fat: 27 kcal
- Carbs: 274 kcal
Ground turmeric
Spices, turmeric, ground- Manganese, Mn: 20 mg
- Energy: 312 kcal
- Protein: 39 kcal
- Fat: 13 kcal
- Carbs: 269 kcal
Ground cinnamon
Spices, cinnamon, ground- Manganese, Mn: 17 mg
- Energy: 247 kcal
- Protein: 16 kcal
- Fat: 4.96 kcal
- Carbs: 322 kcal
Pumpkin pie spice
Spices, pumpkin pie spice- Manganese, Mn: 16 mg
- Energy: 342 kcal
- Protein: 23 kcal
- Fat: 50 kcal
- Carbs: 277 kcal
Black pepper
Spices, pepper, black- Manganese, Mn: 13 mg
- Energy: 251 kcal
- Protein: 42 kcal
- Fat: 13 kcal
- Carbs: 256 kcal
Blanched Hazelnuts (Filberts)
Nuts, hazelnuts or filberts, blanched- Manganese, Mn: 13 mg
- Energy: 629 kcal
- Protein: 55 kcal
- Fat: 245 kcal
- Carbs: 68 kcal
Wheat bran (crude)
Wheat bran, crude- Manganese, Mn: 12 mg
- Energy: 216 kcal
- Protein: 62 kcal
- Fat: 17 kcal
- Carbs: 258 kcal
Dried spearmint
Spearmint, dried- Manganese, Mn: 11 mg
- Energy: 285 kcal
- Protein: 80 kcal
- Fat: 24 kcal
- Carbs: 208 kcal
Raw macadamia nuts
Nuts, macadamia nuts, raw- Manganese, Mn: 11 mg
- Energy: 712 kcal
- Protein: 31 kcal
- Fat: 260 kcal
- Carbs: 96 kcal
Raw pine nuts
Nuts, pine nuts, raw- Manganese, Mn: 10 mg
- Energy: 689 kcal
- Protein: 63 kcal
- Fat: 245 kcal
- Carbs: 74 kcal
Dried parsley
Spices, parsley, dried- Manganese, Mn: 9.81 mg
- Energy: 292 kcal
- Protein: 107 kcal
- Fat: 22 kcal
- Carbs: 203 kcal
Dried basil
Spices, basil, dried- Manganese, Mn: 9.8 mg
- Energy: 233 kcal
- Protein: 92 kcal
- Fat: 16 kcal
- Carbs: 191 kcal
Teff (uncooked)
Teff, uncooked- Manganese, Mn: 9.24 mg
- Energy: 367 kcal
- Protein: 53 kcal
- Fat: 9.52 kcal
- Carbs: 293 kcal
Dried Pine Nuts
Nuts, pine nuts, dried- Manganese, Mn: 8.8 mg
- Energy: 673 kcal
- Protein: 55 kcal
- Fat: 273 kcal
- Carbs: 52 kcal
Curry powder
Spices, curry powder- Manganese, Mn: 8.3 mg
- Energy: 325 kcal
- Protein: 57 kcal
- Fat: 56 kcal
- Carbs: 223 kcal
Dried bay leaf
Spices, bay leaf- Manganese, Mn: 8.17 mg
- Energy: 313 kcal
- Protein: 30 kcal
- Fat: 33 kcal
- Carbs: 300 kcal
Dried tarragon
Spices, tarragon, dried- Manganese, Mn: 7.97 mg
- Energy: 295 kcal
- Protein: 91 kcal
- Fat: 29 kcal
- Carbs: 201 kcal
Dried thyme
Spices, thyme, dried- Manganese, Mn: 7.87 mg
- Energy: 276 kcal
- Protein: 36 kcal
- Fat: 30 kcal
- Carbs: 256 kcal
Hulled hemp seeds
Seeds, hemp seed, hulled- Manganese, Mn: 7.6 mg
- Energy: 553 kcal
- Protein: 126 kcal
- Fat: 195 kcal
- Carbs: 35 kcal
Celery seed
Spices, celery seed- Manganese, Mn: 7.57 mg
- Energy: 392 kcal
- Protein: 72 kcal
- Fat: 101 kcal
- Carbs: 165 kcal
Poultry seasoning
Spices, poultry seasoning- Manganese, Mn: 6.86 mg
- Energy: 307 kcal
- Protein: 38 kcal
- Fat: 30 kcal
- Carbs: 262 kcal
Poppy seeds
Spices, poppy seed- Manganese, Mn: 6.71 mg
- Energy: 525 kcal
- Protein: 72 kcal
- Fat: 166 kcal
- Carbs: 113 kcal
Raw Fireweed Leaves
Fireweed, leaves, raw- Manganese, Mn: 6.7 mg
- Energy: 103 kcal
- Protein: 19 kcal
- Fat: 11 kcal
- Carbs: 77 kcal
Fennel seed
Spices, fennel seed- Manganese, Mn: 6.53 mg
- Energy: 345 kcal
- Protein: 63 kcal
- Fat: 59 kcal
- Carbs: 209 kcal
Dried coriander leaf
Spices, coriander leaf, dried- Manganese, Mn: 6.36 mg
- Energy: 279 kcal
- Protein: 88 kcal
- Fat: 19 kcal
- Carbs: 208 kcal
Hazelnuts (Filberts)
Nuts, hazelnuts or filberts- Manganese, Mn: 6.18 mg
- Energy: 628 kcal
- Protein: 60 kcal
- Fat: 243 kcal
- Carbs: 67 kcal
Ground savory
Spices, savory, ground- Manganese, Mn: 6.1 mg
- Energy: 272 kcal
- Protein: 27 kcal
- Fat: 24 kcal
- Carbs: 275 kcal
Dark rye flour
Rye flour, dark- Manganese, Mn: 6.06 mg
- Energy: 325 kcal
- Protein: 64 kcal
- Fat: 8.88 kcal
- Carbs: 275 kcal
Raw hazelnuts or filberts
Nuts, hazelnuts or filberts, raw- Manganese, Mn: 6.06 mg
- Energy: 641 kcal
- Protein: 54 kcal
- Fat: 214 kcal
- Carbs: 106 kcal
Raw oat bran
Oat bran, raw- Manganese, Mn: 5.63 mg
- Energy: 246 kcal
- Protein: 69 kcal
- Fat: 28 kcal
- Carbs: 265 kcal
Dried marjoram
Spices, marjoram, dried- Manganese, Mn: 5.43 mg
- Energy: 271 kcal
- Protein: 51 kcal
- Fat: 28 kcal
- Carbs: 242 kcal
Plain rye wafer crackers
Crackers, rye, wafers, plain- Manganese, Mn: 5.37 mg
- Energy: 334 kcal
- Protein: 38 kcal
- Fat: 3.6 kcal
- Carbs: 322 kcal
Coconut flour
Flour, coconut- Manganese, Mn: 5.29 mg
- Energy: 438 kcal
- Protein: 65 kcal
- Fat: 61 kcal
- Carbs: 236 kcal
Dry WHEATENA Cereal
Cereals, WHEATENA, dry- Manganese, Mn: 5.26 mg
- Energy: 357 kcal
- Protein: 52 kcal
- Fat: 12 kcal
- Carbs: 302 kcal
Raw lemongrass
Lemon grass (citronella), raw- Manganese, Mn: 5.22 mg
- Energy: 99 kcal
- Protein: 7.28 kcal
- Fat: 1.96 kcal
- Carbs: 101 kcal
Dried oregano
Spices, oregano, dried- Manganese, Mn: 4.99 mg
- Energy: 265 kcal
- Protein: 36 kcal
- Fat: 17 kcal
- Carbs: 276 kcal
Raspberry juice concentrate
- Manganese, Mn: 4.67 mg
- Energy: 221 kcal
- Protein: 12 kcal
- Fat: 5.36 kcal
- Carbs: 213 kcal
Dried hickorynuts
Nuts, hickorynuts, dried- Manganese, Mn: 4.61 mg
- Energy: 657 kcal
- Protein: 51 kcal
- Fat: 257 kcal
- Carbs: 73 kcal
Pecans
Nuts, pecans- Manganese, Mn: 4.5 mg
- Energy: 691 kcal
- Protein: 37 kcal
- Fat: 288 kcal
- Carbs: 55 kcal
Maple sugar
Sugars, maple- Manganese, Mn: 4.42 mg
- Energy: 354 kcal
- Protein: 0.4 kcal
- Fat: 0.8 kcal
- Carbs: 364 kcal
White pepper
Spices, pepper, white- Manganese, Mn: 4.3 mg
- Energy: 296 kcal
- Protein: 42 kcal
- Fat: 8.48 kcal
- Carbs: 274 kcal
QUAKER Quick Oats (Dry)
Cereals, QUAKER, Quick Oats, Dry- Manganese, Mn: 4.3 mg
- Energy: 371 kcal
- Protein: 55 kcal
- Fat: 27 kcal
- Carbs: 273 kcal
Whole-grain triticale flour
Triticale flour, whole-grain- Manganese, Mn: 4.19 mg
- Energy: 338 kcal
- Protein: 53 kcal
- Fat: 7.24 kcal
- Carbs: 293 kcal
Unsweetened baking chocolate squares
Baking chocolate, unsweetened, squares- Manganese, Mn: 4.17 mg
- Energy: 642 kcal
- Protein: 57 kcal
- Fat: 209 kcal
- Carbs: 114 kcal
Raw macadamia nuts
Nuts, macadamia nuts, raw- Manganese, Mn: 4.13 mg
- Energy: 718 kcal
- Protein: 32 kcal
- Fat: 303 kcal
- Carbs: 55 kcal
Raw pumpkin seeds (pepitas)
Seeds, pumpkin seeds (pepitas), raw- Manganese, Mn: 4.12 mg
- Energy: 555 kcal
- Protein: 120 kcal
- Fat: 160 kcal
- Carbs: 75 kcal
Hard red spring wheat
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
Oat flour, partially debranned- Manganese, Mn: 4.02 mg
- Energy: 404 kcal
- Protein: 59 kcal
- Fat: 36 kcal
- Carbs: 263 kcal
Brown Rice Flour
Rice flour, brown- Manganese, Mn: 4.01 mg
- Energy: 363 kcal
- Protein: 29 kcal
- Fat: 11 kcal
- Carbs: 306 kcal
Hard red winter wheat
Wheat, hard red winter- Manganese, Mn: 3.99 mg
- Energy: 327 kcal
- Protein: 50 kcal
- Fat: 6.16 kcal
- Carbs: 285 kcal
Dried dill weed
Spices, dill weed, dried- Manganese, Mn: 3.95 mg
- Energy: 253 kcal
- Protein: 80 kcal
- Fat: 17 kcal
- Carbs: 223 kcal
Dried black walnuts
Nuts, walnuts, black, dried- Manganese, Mn: 3.9 mg
- Energy: 619 kcal
- Protein: 96 kcal
- Fat: 237 kcal
- Carbs: 38 kcal
Dry Vegetable Macaroni (Enriched)
Macaroni, vegetable, enriched, dry- Manganese, Mn: 3.85 mg
- Energy: 367 kcal
- Protein: 53 kcal
- Fat: 4.16 kcal
- Carbs: 300 kcal
Cocoa, Unsweetened powder
Cocoa, dry powder, unsweetened- Manganese, Mn: 3.84 mg
- Energy: 228 kcal
- Protein: 78 kcal
- Fat: 55 kcal
- Carbs: 232 kcal
Wheat, Hard white
Wheat, hard white- Manganese, Mn: 3.82 mg
- Energy: 342 kcal
- Protein: 45 kcal
- Fat: 6.84 kcal
- Carbs: 304 kcal
Plain brown rice crackers
Snacks, rice cracker brown rice, plain- Manganese, Mn: 3.73 mg
- Energy: 387 kcal
- Protein: 33 kcal
- Fat: 11 kcal
- Carbs: 326 kcal
Raw Winged Beans
Winged beans, mature seeds, raw- Manganese, Mn: 3.72 mg
- Energy: 409 kcal
- Protein: 119 kcal
- Fat: 65 kcal
- Carbs: 167 kcal
Dried Japanese Chestnuts
Nuts, chestnuts, japanese, dried- Manganese, Mn: 3.71 mg
- Energy: 360 kcal
- Protein: 21 kcal
- Fat: 4.96 kcal
- Carbs: 326 kcal
Dried-frozen tofu (Koyadofu)
Tofu, dried-frozen (koyadofu)- Manganese, Mn: 3.69 mg
- Energy: 477 kcal
- Protein: 210 kcal
- Fat: 121 kcal
- Carbs: 40 kcal
Unenriched Whole Wheat Flour
Flour, whole wheat, unenriched- Manganese, Mn: 3.56 mg
- Energy: 370 kcal
- Protein: 60 kcal
- Fat: 11 kcal
- Carbs: 285 kcal
Whole wheat matzo crackers
Crackers, matzo, whole-wheat- Manganese, Mn: 3.5 mg
- Energy: 351 kcal
- Protein: 52 kcal
- Fat: 6 kcal
- Carbs: 316 kcal
English walnuts
Nuts, walnuts, english- Manganese, Mn: 3.41 mg
- Energy: 654 kcal
- Protein: 61 kcal
- Fat: 261 kcal
- Carbs: 55 kcal
Steel cut oats
Oats, whole grain, steel cut- Manganese, Mn: 3.41 mg
- Energy: 381 kcal
- Protein: 50 kcal
- Fat: 23 kcal
- Carbs: 279 kcal
Wheat, Soft white
Wheat, soft white- Manganese, Mn: 3.41 mg
- Energy: 340 kcal
- Protein: 43 kcal
- Fat: 7.96 kcal
- Carbs: 301 kcal
Raw Blue Mussel
Mollusks, mussel, blue, raw- Manganese, Mn: 3.4 mg
- Energy: 86 kcal
- Protein: 48 kcal
- Fat: 8.96 kcal
- Carbs: 15 kcal
Whole-Grain Soft Wheat Flour
Wheat flour, whole-grain, soft wheat- Manganese, Mn: 3.4 mg
- Energy: 332 kcal
- Protein: 38 kcal
- Fat: 7.8 kcal
- Carbs: 298 kcal
Uncooked Amaranth Grain
Amaranth grain, uncooked- Manganese, Mn: 3.33 mg
- Energy: 371 kcal
- Protein: 54 kcal
- Fat: 28 kcal
- Carbs: 261 kcal
Cumin seed
Spices, cumin seed- Manganese, Mn: 3.33 mg
- Energy: 375 kcal
- Protein: 71 kcal
- Fat: 89 kcal
- Carbs: 177 kcal
Whole grain oat flour
Flour, oat, whole grain- Manganese, Mn: 3.26 mg
- Energy: 389 kcal
- Protein: 53 kcal
- Fat: 25 kcal
- Carbs: 280 kcal
Old fashioned rolled oats
Oats, whole grain, rolled, old fashioned- Manganese, Mn: 3.23 mg
- Energy: 382 kcal
- Protein: 54 kcal
- Fat: 24 kcal
- Carbs: 275 kcal
Triticale
- Manganese, Mn: 3.21 mg
- Energy: 336 kcal
- Protein: 52 kcal
- Fat: 8.36 kcal
- Carbs: 289 kcal
Ground sage
Spices, sage, ground- Manganese, Mn: 3.13 mg
- Energy: 315 kcal
- Protein: 43 kcal
- Fat: 51 kcal
- Carbs: 243 kcal
Raw Epazote
Epazote, raw- Manganese, Mn: 3.1 mg
- Energy: 32 kcal
- Protein: 1.32 kcal
- Fat: 2.08 kcal
- Carbs: 30 kcal
Dry Bulgur
Bulgur, dry- Manganese, Mn: 3.05 mg
- Energy: 342 kcal
- Protein: 49 kcal
- Fat: 5.32 kcal
- Carbs: 303 kcal
Wheat, Durum
Wheat, durum- Manganese, Mn: 3.01 mg
- Energy: 339 kcal
- Protein: 55 kcal
- Fat: 9.88 kcal
- Carbs: 285 kcal
Raw English walnut halves
Nuts, walnuts, English, halves, raw- Manganese, Mn: 3 mg
- Energy: 730 kcal
- Protein: 58 kcal
- Fat: 279 kcal
- Carbs: 44 kcal
Spelt (uncooked)
Spelt, uncooked- Manganese, Mn: 2.98 mg
- Energy: 338 kcal
- Protein: 58 kcal
- Fat: 9.72 kcal
- Carbs: 281 kcal
Brown rice and rye rice cakes
Snacks, rice cakes, brown rice, rye- Manganese, Mn: 2.98 mg
- Energy: 386 kcal
- Protein: 32 kcal
- Fat: 15 kcal
- Carbs: 320 kcal
Uncle Ben's dry parboiled brown rice
Rice, brown, parboiled, dry, UNCLE BEN'S- Manganese, Mn: 2.98 mg
- Energy: 370 kcal
- Protein: 30 kcal
- Fat: 11 kcal
- Carbs: 315 kcal
Whole Grain Spelt Flour
Flour, spelt, whole grain- Manganese, Mn: 2.94 mg
- Energy: 364 kcal
- Protein: 58 kcal
- Fat: 10 kcal
- Carbs: 283 kcal
Ground allspice
Spices, allspice, ground- Manganese, Mn: 2.94 mg
- Energy: 263 kcal
- Protein: 24 kcal
- Fat: 35 kcal
- Carbs: 288 kcal
Syrup, Maple
Syrups, maple- Manganese, Mn: 2.91 mg
- Energy: 260 kcal
- Protein: 0.16 kcal
- Fat: 0.24 kcal
- Carbs: 268 kcal
Chestnut flour
Flour, chestnut- Manganese, Mn: 2.9 mg
- Energy: 385 kcal
- Protein: 21 kcal
- Fat: 19 kcal
- Carbs: 322 kcal
Ground nutmeg
Spices, nutmeg, ground- Manganese, Mn: 2.9 mg
- Energy: 525 kcal
- Protein: 23 kcal
- Fat: 145 kcal
- Carbs: 197 kcal
Cooked Teff
Teff, cooked- Manganese, Mn: 2.86 mg
- Energy: 101 kcal
- Protein: 15 kcal
- Fat: 2.6 kcal
- Carbs: 79 kcal
Raw grape leaves
Grape leaves, raw- Manganese, Mn: 2.86 mg
- Energy: 93 kcal
- Protein: 22 kcal
- Fat: 8.48 kcal
- Carbs: 69 kcal
Brown Rice Flour
Flour, rice, brown- Manganese, Mn: 2.84 mg
- Energy: 365 kcal
- Protein: 29 kcal
- Fat: 15 kcal
- Carbs: 302 kcal
Wheat, Uncooked Kamut khorasan
Wheat, KAMUT khorasan, uncooked- Manganese, Mn: 2.74 mg
- Energy: 337 kcal
- Protein: 58 kcal
- Fat: 8.52 kcal
- Carbs: 282 kcal
Dried Chia Seeds
Seeds, chia seeds, dried- Manganese, Mn: 2.72 mg
- Energy: 486 kcal
- Protein: 66 kcal
- Fat: 123 kcal
- Carbs: 168 kcal
Raw unenriched long-grain brown rice
Rice, brown, long grain, unenriched, raw- Manganese, Mn: 2.7 mg
- Energy: 366 kcal
- Protein: 29 kcal
- Fat: 13 kcal
- Carbs: 307 kcal
Dry Spinach Spaghetti
Spaghetti, spinach, dry- Manganese, Mn: 2.65 mg
- Energy: 372 kcal
- Protein: 53 kcal
- Fat: 6.28 kcal
- Carbs: 299 kcal
Raw Spanish Peanuts
Peanuts, spanish, raw- Manganese, Mn: 2.64 mg
- Energy: 570 kcal
- Protein: 105 kcal
- Fat: 198 kcal
- Carbs: 63 kcal
Raw sunflower seed kernels
Seeds, sunflower seed, kernel, raw- Manganese, Mn: 2.63 mg
- Energy: 609 kcal
- Protein: 75 kcal
- Fat: 194 kcal
- Carbs: 98 kcal
Dried Chinese chestnuts
Nuts, chestnuts, chinese, dried- Manganese, Mn: 2.6 mg
- Energy: 363 kcal
- Protein: 27 kcal
- Fat: 7.24 kcal
- Carbs: 319 kcal
Rye grain
- Manganese, Mn: 2.58 mg
- Energy: 338 kcal
- Protein: 41 kcal
- Fat: 6.52 kcal
- Carbs: 303 kcal
Sesame butter paste
Seeds, sesame butter, paste- Manganese, Mn: 2.54 mg
- Energy: 586 kcal
- Protein: 72 kcal
- Fat: 203 kcal
- Carbs: 96 kcal
Raw Soybeans
Soybeans, mature seeds, raw- Manganese, Mn: 2.52 mg
- Energy: 446 kcal
- Protein: 146 kcal
- Fat: 80 kcal
- Carbs: 121 kcal
Flaxseeds
Seeds, flaxseed- Manganese, Mn: 2.48 mg
- Energy: 534 kcal
- Protein: 73 kcal
- Fat: 169 kcal
- Carbs: 116 kcal
Rye crispbread
Crackers, crispbread, rye- Manganese, Mn: 2.48 mg
- Energy: 366 kcal
- Protein: 32 kcal
- Fat: 5.2 kcal
- Carbs: 329 kcal
Whole dried sesame seeds
Seeds, sesame seeds, whole, dried- Manganese, Mn: 2.46 mg
- Energy: 573 kcal
- Protein: 71 kcal
- Fat: 199 kcal
- Carbs: 94 kcal
Ground mustard seed
Spices, mustard seed, ground- Manganese, Mn: 2.45 mg
- Energy: 508 kcal
- Protein: 104 kcal
- Fat: 145 kcal
- Carbs: 112 kcal
Medium rye flour
Rye flour, medium- Manganese, Mn: 2.41 mg
- Energy: 349 kcal
- Protein: 44 kcal
- Fat: 6.08 kcal
- Carbs: 302 kcal
Ground flaxseed
Flaxseed, ground- Manganese, Mn: 2.41 mg
- Energy: 545 kcal
- Protein: 72 kcal
- Fat: 149 kcal
- Carbs: 137 kcal
Raw lupin beans
Lupins, mature seeds, raw- Manganese, Mn: 2.38 mg
- Energy: 371 kcal
- Protein: 145 kcal
- Fat: 39 kcal
- Carbs: 161 kcal
Oil-roasted Spanish peanuts (salted)
Peanuts, spanish, oil-roasted, with salt- Manganese, Mn: 2.36 mg
- Energy: 579 kcal
- Protein: 112 kcal
- Fat: 196 kcal
- Carbs: 70 kcal
Dried lotus seeds
Seeds, lotus seeds, dried- Manganese, Mn: 2.32 mg
- Energy: 332 kcal
- Protein: 62 kcal
- Fat: 7.88 kcal
- Carbs: 258 kcal
Whole Wheat Hamburger/Hot Dog Rolls
Rolls, hamburger or hot dog, whole wheat- Manganese, Mn: 2.31 mg
- Energy: 269 kcal
- Protein: 50 kcal
- Fat: 18 kcal
- Carbs: 180 kcal
Amaranth flour
Flour, amaranth- Manganese, Mn: 2.31 mg
- Energy: 384 kcal
- Protein: 53 kcal
- Fat: 25 kcal
- Carbs: 275 kcal
Anise seed
Spices, anise seed- Manganese, Mn: 2.3 mg
- Energy: 337 kcal
- Protein: 70 kcal
- Fat: 64 kcal
- Carbs: 200 kcal
Canadian maple syrup
Syrup, maple, Canadian- Manganese, Mn: 2.3 mg
- Energy: 270 kcal
- Protein: 0 kcal
- Fat: 0 kcal
- Carbs: 270 kcal
Raw pecan halves
Nuts, pecans, halves, raw- Manganese, Mn: 2.28 mg
- Energy: 750 kcal
- Protein: 40 kcal
- Fat: 293 kcal
- Carbs: 51 kcal
Raw Full-Fat Soy Flour
Soy flour, full-fat, raw- Manganese, Mn: 2.28 mg
- Energy: 434 kcal
- Protein: 151 kcal
- Fat: 83 kcal
- Carbs: 128 kcal
Low-Salt Whole-Wheat Crackers
Crackers, whole-wheat, low salt- Manganese, Mn: 2.25 mg
- Energy: 443 kcal
- Protein: 35 kcal
- Fat: 69 kcal
- Carbs: 274 kcal
Dry roasted soybeans
Soybeans, mature seeds, dry roasted- Manganese, Mn: 2.18 mg
- Energy: 449 kcal
- Protein: 173 kcal
- Fat: 86 kcal
- Carbs: 116 kcal
Almonds
Nuts, almonds- Manganese, Mn: 2.18 mg
- Energy: 579 kcal
- Protein: 85 kcal
- Fat: 200 kcal
- Carbs: 86 kcal
Roasted salted soybeans
Soybeans, mature seeds, roasted, salted- Manganese, Mn: 2.16 mg
- Energy: 469 kcal
- Protein: 154 kcal
- Fat: 102 kcal
- Carbs: 121 kcal
Raw whole almonds
Nuts, almonds, whole, raw- Manganese, Mn: 2.15 mg
- Energy: 626 kcal
- Protein: 86 kcal
- Fat: 204 kcal
- Carbs: 80 kcal
Rye flour
Flour, rye- Manganese, Mn: 2.13 mg
- Energy: 359 kcal
- Protein: 34 kcal
- Fat: 7.63 kcal
- Carbs: 309 kcal
Dried chervil
Spices, chervil, dried- Manganese, Mn: 2.1 mg
- Energy: 237 kcal
- Protein: 93 kcal
- Fat: 16 kcal
- Carbs: 196 kcal
Roasted Full-Fat Soy Flour
Soy flour, full-fat, roasted- Manganese, Mn: 2.08 mg
- Energy: 439 kcal
- Protein: 152 kcal
- Fat: 87 kcal
- Carbs: 122 kcal
Roasted Japanese chestnuts
Nuts, chestnuts, japanese, roasted- Manganese, Mn: 2.07 mg
- Energy: 201 kcal
- Protein: 12 kcal
- Fat: 3.2 kcal
- Carbs: 181 kcal
Uncooked quinoa
Quinoa, uncooked- Manganese, Mn: 2.03 mg
- Energy: 368 kcal
- Protein: 56 kcal
- Fat: 24 kcal
- Carbs: 257 kcal
Whole-Groat Buckwheat Flour
Buckwheat flour, whole-groat- Manganese, Mn: 2.03 mg
- Energy: 335 kcal
- Protein: 50 kcal
- Fat: 12 kcal
- Carbs: 282 kcal
Quinoa flour
Flour, quinoa- Manganese, Mn: 2.02 mg
- Energy: 385 kcal
- Protein: 48 kcal
- Fat: 26 kcal
- Carbs: 278 kcal
Red or cayenne pepper
Spices, pepper, red or cayenne- Manganese, Mn: 2 mg
- Energy: 318 kcal
- Protein: 48 kcal
- Fat: 69 kcal
- Carbs: 227 kcal
Raw Valencia peanuts
Peanuts, valencia, raw- Manganese, Mn: 1.98 mg
- Energy: 570 kcal
- Protein: 100 kcal
- Fat: 190 kcal
- Carbs: 84 kcal
Raw Muscadine Grapes
Grapes, muscadine, raw- Manganese, Mn: 1.97 mg
- Energy: 57 kcal
- Protein: 3.24 kcal
- Fat: 1.88 kcal
- Carbs: 56 kcal
Dried Sunflower Seed Kernels
Seeds, sunflower seed kernels, dried- Manganese, Mn: 1.95 mg
- Energy: 584 kcal
- Protein: 83 kcal
- Fat: 206 kcal
- Carbs: 80 kcal
Raw cashew nuts
Nuts, cashew nuts, raw- Manganese, Mn: 1.95 mg
- Energy: 565 kcal
- Protein: 70 kcal
- Fat: 155 kcal
- Carbs: 145 kcal
Dark chocolate (70-85% cacao solids)
Chocolate, dark, 70-85% cacao solids- Manganese, Mn: 1.95 mg
- Energy: 598 kcal
- Protein: 31 kcal
- Fat: 171 kcal
- Carbs: 184 kcal
Hulled barley
Barley, hulled- Manganese, Mn: 1.94 mg
- Energy: 354 kcal
- Protein: 50 kcal
- Fat: 9.2 kcal
- Carbs: 294 kcal
Raw peanuts
Peanuts, all types, raw- Manganese, Mn: 1.93 mg
- Energy: 567 kcal
- Protein: 103 kcal
- Fat: 197 kcal
- Carbs: 65 kcal
Pumpernickel rolls
Rolls, pumpernickel- Manganese, Mn: 1.91 mg
- Energy: 276 kcal
- Protein: 43 kcal
- Fat: 11 kcal
- Carbs: 207 kcal
Coriander seed
Spices, coriander seed- Manganese, Mn: 1.9 mg
- Energy: 298 kcal
- Protein: 49 kcal
- Fat: 71 kcal
- Carbs: 220 kcal
Homemade whole wheat bread
Bread, whole-wheat, prepared from recipe- Manganese, Mn: 1.88 mg
- Energy: 278 kcal
- Protein: 34 kcal
- Fat: 22 kcal
- Carbs: 206 kcal
Dried rosemary
Spices, rosemary, dried- Manganese, Mn: 1.87 mg
- Energy: 331 kcal
- Protein: 20 kcal
- Fat: 61 kcal
- Carbs: 256 kcal
Wheat, Sprouted
Wheat, sprouted- Manganese, Mn: 1.86 mg
- Energy: 198 kcal
- Protein: 30 kcal
- Fat: 5.08 kcal
- Carbs: 170 kcal
Sun-dried tomatoes
Tomatoes, sun-dried- Manganese, Mn: 1.85 mg
- Energy: 258 kcal
- Protein: 56 kcal
- Fat: 12 kcal
- Carbs: 223 kcal
Blanched Almonds
Nuts, almonds, blanched- Manganese, Mn: 1.84 mg
- Energy: 590 kcal
- Protein: 86 kcal
- Fat: 210 kcal
- Carbs: 75 kcal
Dill seed
Spices, dill seed- Manganese, Mn: 1.83 mg
- Energy: 305 kcal
- Protein: 64 kcal
- Fat: 58 kcal
- Carbs: 221 kcal
Raw moth beans
Mothbeans, mature seeds, raw- Manganese, Mn: 1.82 mg
- Energy: 343 kcal
- Protein: 92 kcal
- Fat: 6.44 kcal
- Carbs: 246 kcal
Almond flour
Flour, almond- Manganese, Mn: 1.81 mg
- Energy: 622 kcal
- Protein: 105 kcal
- Fat: 201 kcal
- Carbs: 65 kcal
Unsalted chunky peanut butter
Peanut butter, chunk style, without salt- Manganese, Mn: 1.8 mg
- Energy: 589 kcal
- Protein: 96 kcal
- Fat: 200 kcal
- Carbs: 86 kcal
Chunky Peanut Butter with Salt
Peanut butter, chunk style, with salt- Manganese, Mn: 1.8 mg
- Energy: 589 kcal
- Protein: 96 kcal
- Fat: 200 kcal
- Carbs: 86 kcal
Raw White Beans
Beans, white, mature seeds, raw- Manganese, Mn: 1.8 mg
- Energy: 333 kcal
- Protein: 93 kcal
- Fat: 3.4 kcal
- Carbs: 241 kcal
Multigrain Bagels
Bagels, multigrain- Manganese, Mn: 1.79 mg
- Energy: 241 kcal
- Protein: 40 kcal
- Fat: 4.96 kcal
- Carbs: 190 kcal
Whole wheat English muffins
Muffins, English, whole-wheat- Manganese, Mn: 1.79 mg
- Energy: 203 kcal
- Protein: 35 kcal
- Fat: 8.4 kcal
- Carbs: 162 kcal
Dry cannellini beans
Beans, cannellini, dry- Manganese, Mn: 1.78 mg
- Energy: 345 kcal
- Protein: 86 kcal
- Fat: 8.8 kcal
- Carbs: 239 kcal
Whole Wheat Pita Bread
Bread, pita, whole-wheat- Manganese, Mn: 1.74 mg
- Energy: 262 kcal
- Protein: 39 kcal
- Fat: 6.84 kcal
- Carbs: 224 kcal
Roasted Pinon nuts
Pinon Nuts, roasted (Navajo)- Manganese, Mn: 1.74 mg
- Energy: 541 kcal
- Protein: 30 kcal
- Fat: 136 kcal
- Carbs: 204 kcal
Raw adzuki beans
Beans, adzuki, mature seeds, raw- Manganese, Mn: 1.73 mg
- Energy: 329 kcal
- Protein: 79 kcal
- Fat: 2.12 kcal
- Carbs: 252 kcal
Fresh Thyme
Thyme, fresh- Manganese, Mn: 1.72 mg
- Energy: 101 kcal
- Protein: 22 kcal
- Fat: 6.72 kcal
- Carbs: 98 kcal
Raw Pink/Red Lentils
Lentils, pink or red, raw- Manganese, Mn: 1.72 mg
- Energy: 358 kcal
- Protein: 96 kcal
- Fat: 8.68 kcal
- Carbs: 252 kcal
Roasted Chinese Chestnuts
Nuts, chestnuts, chinese, roasted- Manganese, Mn: 1.71 mg
- Energy: 239 kcal
- Protein: 18 kcal
- Fat: 4.76 kcal
- Carbs: 209 kcal
Chili powder
Spices, chili powder- Manganese, Mn: 1.7 mg
- Energy: 282 kcal
- Protein: 54 kcal
- Fat: 57 kcal
- Carbs: 199 kcal
Raw Virginia peanuts
Peanuts, virginia, raw- Manganese, Mn: 1.7 mg
- Energy: 563 kcal
- Protein: 101 kcal
- Fat: 195 kcal
- Carbs: 66 kcal
Raw peanuts
Peanuts, raw- Manganese, Mn: 1.68 mg
- Energy: 588 kcal
- Protein: 93 kcal
- Fat: 173 kcal
- Carbs: 106 kcal
Smooth Peanut Butter with Salt
Peanut butter, smooth style, with salt- Manganese, Mn: 1.68 mg
- Energy: 639 kcal
- Protein: 90 kcal
- Fat: 204 kcal
- Carbs: 89 kcal
Raw Garlic
Garlic, raw- Manganese, Mn: 1.67 mg
- Energy: 149 kcal
- Protein: 25 kcal
- Fat: 2 kcal
- Carbs: 132 kcal
Raw Large Lima Beans
Lima beans, large, mature seeds, raw- Manganese, Mn: 1.67 mg
- Energy: 338 kcal
- Protein: 86 kcal
- Fat: 2.76 kcal
- Carbs: 254 kcal
Raw cashew nuts
Nuts, cashew nuts, raw- Manganese, Mn: 1.66 mg
- Energy: 553 kcal
- Protein: 73 kcal
- Fat: 175 kcal
- Carbs: 121 kcal
Unsweetened liquid baking chocolate
Baking chocolate, unsweetened, liquid- Manganese, Mn: 1.65 mg
- Energy: 472 kcal
- Protein: 48 kcal
- Fat: 191 kcal
- Carbs: 145 kcal
Millet (raw)
Millet, raw- Manganese, Mn: 1.63 mg
- Energy: 378 kcal
- Protein: 44 kcal
- Fat: 17 kcal
- Carbs: 291 kcal
Dry Roasted Buckwheat Groats
Buckwheat groats, roasted, dry- Manganese, Mn: 1.62 mg
- Energy: 346 kcal
- Protein: 47 kcal
- Fat: 11 kcal
- Carbs: 300 kcal
Dried Watermelon Seed Kernels
Seeds, watermelon seed kernels, dried- Manganese, Mn: 1.61 mg
- Energy: 557 kcal
- Protein: 113 kcal
- Fat: 189 kcal
- Carbs: 61 kcal
Sorghum grain
- Manganese, Mn: 1.61 mg
- Energy: 329 kcal
- Protein: 42 kcal
- Fat: 14 kcal
- Carbs: 288 kcal
Raw Chinese chestnuts
Nuts, chestnuts, chinese, raw- Manganese, Mn: 1.6 mg
- Energy: 224 kcal
- Protein: 17 kcal
- Fat: 4.44 kcal
- Carbs: 196 kcal
Chickpea Flour (Besan)
Chickpea flour (besan)- Manganese, Mn: 1.6 mg
- Energy: 387 kcal
- Protein: 90 kcal
- Fat: 27 kcal
- Carbs: 231 kcal
Raw pineapple
Pineapple, raw, traditional varieties- Manganese, Mn: 1.59 mg
- Energy: 45 kcal
- Protein: 2.2 kcal
- Fat: 0.52 kcal
- Carbs: 47 kcal
Raw Japanese Chestnuts
Nuts, chestnuts, japanese, raw- Manganese, Mn: 1.59 mg
- Energy: 154 kcal
- Protein: 9 kcal
- Fat: 2.12 kcal
- Carbs: 140 kcal
Paprika
Spices, paprika- Manganese, Mn: 1.59 mg
- Energy: 282 kcal
- Protein: 57 kcal
- Fat: 52 kcal
- Carbs: 216 kcal
Raw Yardlong Beans
Yardlong beans, mature seeds, raw- Manganese, Mn: 1.59 mg
- Energy: 347 kcal
- Protein: 97 kcal
- Fat: 5.24 kcal
- Carbs: 248 kcal
Rice Bran Bread
Bread, rice bran- Manganese, Mn: 1.59 mg
- Energy: 243 kcal
- Protein: 36 kcal
- Fat: 18 kcal
- Carbs: 174 kcal
Raw Hyacinth Beans
Hyacinth beans, mature seeds, raw- Manganese, Mn: 1.57 mg
- Energy: 344 kcal
- Protein: 96 kcal
- Fat: 6.76 kcal
- Carbs: 243 kcal
Dry lentils
Lentils, dry- Manganese, Mn: 1.57 mg
- Energy: 360 kcal
- Protein: 94 kcal
- Fat: 7.7 kcal
- Carbs: 249 kcal
Papad
- Manganese, Mn: 1.56 mg
- Energy: 371 kcal
- Protein: 102 kcal
- Fat: 13 kcal
- Carbs: 239 kcal
Raw Catjang Cowpeas
Cowpeas, catjang, mature seeds, raw- Manganese, Mn: 1.54 mg
- Energy: 343 kcal
- Protein: 95 kcal
- Fat: 8.28 kcal
- Carbs: 239 kcal
Buckwheat flour
Flour, buckwheat- Manganese, Mn: 1.54 mg
- Energy: 358 kcal
- Protein: 36 kcal
- Fat: 9.94 kcal
- Carbs: 300 kcal
Molasses
- Manganese, Mn: 1.53 mg
- Energy: 290 kcal
- Protein: 0 kcal
- Fat: 0.4 kcal
- Carbs: 299 kcal
Syrup, Sorghum
Syrups, sorghum- Manganese, Mn: 1.53 mg
- Energy: 290 kcal
- Protein: 0 kcal
- Fat: 0 kcal
- Carbs: 300 kcal
Natto fermented soybeans
Natto- Manganese, Mn: 1.53 mg
- Energy: 211 kcal
- Protein: 78 kcal
- Fat: 44 kcal
- Carbs: 51 kcal
Raw Mungo Beans
Mungo beans, mature seeds, raw- Manganese, Mn: 1.53 mg
- Energy: 341 kcal
- Protein: 101 kcal
- Fat: 6.56 kcal
- Carbs: 236 kcal
Toasted Rice Bran Bread
Bread, rice bran, toasted- Manganese, Mn: 1.52 mg
- Energy: 264 kcal
- Protein: 39 kcal
- Fat: 20 kcal
- Carbs: 189 kcal
Cooked Spinach Spaghetti
Spaghetti, spinach, cooked- Manganese, Mn: 1.5 mg
- Energy: 130 kcal
- Protein: 18 kcal
- Fat: 2.52 kcal
- Carbs: 105 kcal
Raw coconut meat
Nuts, coconut meat, raw- Manganese, Mn: 1.5 mg
- Energy: 354 kcal
- Protein: 13 kcal
- Fat: 134 kcal
- Carbs: 61 kcal
Ground mace
Spices, mace, ground- Manganese, Mn: 1.5 mg
- Energy: 475 kcal
- Protein: 27 kcal
- Fat: 130 kcal
- Carbs: 202 kcal
Fried tofu
Tofu, fried- Manganese, Mn: 1.5 mg
- Energy: 270 kcal
- Protein: 75 kcal
- Fat: 81 kcal
- Carbs: 35 kcal
Dark chocolate (45-59% cacao solids)
Chocolate, dark, 45- 59% cacao solids- Manganese, Mn: 1.42 mg
- Energy: 546 kcal
- Protein: 20 kcal
- Fat: 125 kcal
- Carbs: 245 kcal
Raw navy beans
Beans, navy, mature seeds, raw- Manganese, Mn: 1.42 mg
- Energy: 337 kcal
- Protein: 89 kcal
- Fat: 6 kcal
- Carbs: 243 kcal
Freeze-dried shallots
Shallots, freeze-dried- Manganese, Mn: 1.42 mg
- Energy: 348 kcal
- Protein: 49 kcal
- Fat: 2 kcal
- Carbs: 323 kcal
Canned hearts of palm
Hearts of palm, canned- Manganese, Mn: 1.39 mg
- Energy: 28 kcal
- Protein: 10 kcal
- Fat: 2.48 kcal
- Carbs: 18 kcal
Raw lentils
Lentils, raw- Manganese, Mn: 1.39 mg
- Energy: 352 kcal
- Protein: 99 kcal
- Fat: 4.24 kcal
- Carbs: 253 kcal
Dried Japanese persimmons
Persimmons, japanese, dried- Manganese, Mn: 1.39 mg
- Energy: 274 kcal
- Protein: 5.52 kcal
- Fat: 2.36 kcal
- Carbs: 294 kcal
Dehydrated onion flakes
Onions, dehydrated flakes- Manganese, Mn: 1.39 mg
- Energy: 349 kcal
- Protein: 36 kcal
- Fat: 1.84 kcal
- Carbs: 333 kcal
Toasted wheat bread
Bread, wheat, toasted- Manganese, Mn: 1.38 mg
- Energy: 313 kcal
- Protein: 52 kcal
- Fat: 17 kcal
- Carbs: 223 kcal
Raw pink beans
Beans, pink, mature seeds, raw- Manganese, Mn: 1.38 mg
- Energy: 343 kcal
- Protein: 84 kcal
- Fat: 4.52 kcal
- Carbs: 257 kcal
Cracked wheat bread
Bread, cracked-wheat- Manganese, Mn: 1.37 mg
- Energy: 260 kcal
- Protein: 35 kcal
- Fat: 16 kcal
- Carbs: 198 kcal
Freeze-dried chives
Chives, freeze-dried- Manganese, Mn: 1.35 mg
- Energy: 311 kcal
- Protein: 85 kcal
- Fat: 14 kcal
- Carbs: 257 kcal
Dried beechnuts
Nuts, beechnuts, dried- Manganese, Mn: 1.34 mg
- Energy: 576 kcal
- Protein: 25 kcal
- Fat: 200 kcal
- Carbs: 134 kcal
Raw acorns
Nuts, acorns, raw- Manganese, Mn: 1.34 mg
- Energy: 387 kcal
- Protein: 25 kcal
- Fat: 95 kcal
- Carbs: 163 kcal
Wild rice (raw)
Wild rice, raw- Manganese, Mn: 1.33 mg
- Energy: 357 kcal
- Protein: 59 kcal
- Fat: 4.32 kcal
- Carbs: 300 kcal
Dark chocolate (60-69% cacao solids)
Chocolate, dark, 60-69% cacao solids- Manganese, Mn: 1.33 mg
- Energy: 579 kcal
- Protein: 24 kcal
- Fat: 153 kcal
- Carbs: 210 kcal
Raw pearled barley
Barley, pearled, raw- Manganese, Mn: 1.32 mg
- Energy: 352 kcal
- Protein: 40 kcal
- Fat: 4.64 kcal
- Carbs: 311 kcal
Pumpernickel Bread
Bread, pumpernickel- Manganese, Mn: 1.31 mg
- Energy: 250 kcal
- Protein: 35 kcal
- Fat: 12 kcal
- Carbs: 190 kcal
Buckwheat grain
Buckwheat- Manganese, Mn: 1.3 mg
- Energy: 343 kcal
- Protein: 53 kcal
- Fat: 14 kcal
- Carbs: 286 kcal
Onion powder
Spices, onion powder- Manganese, Mn: 1.3 mg
- Energy: 341 kcal
- Protein: 42 kcal
- Fat: 4.16 kcal
- Carbs: 316 kcal
Caraway seed
Spices, caraway seed- Manganese, Mn: 1.3 mg
- Energy: 333 kcal
- Protein: 79 kcal
- Fat: 58 kcal
- Carbs: 200 kcal
Tempeh
- Manganese, Mn: 1.3 mg
- Energy: 192 kcal
- Protein: 81 kcal
- Fat: 43 kcal
- Carbs: 31 kcal
Dry Japanese Soba Noodles
Noodles, japanese, soba, dry- Manganese, Mn: 1.29 mg
- Energy: 336 kcal
- Protein: 58 kcal
- Fat: 2.84 kcal
- Carbs: 298 kcal
Dry blackeye peas
Blackeye pea, dry- Manganese, Mn: 1.29 mg
- Energy: 354 kcal
- Protein: 85 kcal
- Fat: 9.68 kcal
- Carbs: 247 kcal
Raw yellow beans
Beans, yellow, mature seeds, raw- Manganese, Mn: 1.29 mg
- Energy: 345 kcal
- Protein: 88 kcal
- Fat: 10 kcal
- Carbs: 243 kcal
Cooked tempeh
Tempeh, cooked- Manganese, Mn: 1.29 mg
- Energy: 195 kcal
- Protein: 80 kcal
- Fat: 46 kcal
- Carbs: 30 kcal
Dried Ancho Peppers
Peppers, ancho, dried- Manganese, Mn: 1.28 mg
- Energy: 281 kcal
- Protein: 47 kcal
- Fat: 33 kcal
- Carbs: 206 kcal
Raw small white beans
Beans, small white, mature seeds, raw- Manganese, Mn: 1.28 mg
- Energy: 336 kcal
- Protein: 84 kcal
- Fat: 4.72 kcal
- Carbs: 249 kcal
Fresh dill weed
Dill weed, fresh- Manganese, Mn: 1.26 mg
- Energy: 43 kcal
- Protein: 14 kcal
- Fat: 4.48 kcal
- Carbs: 28 kcal
Raw brazil nuts
Nuts, brazilnuts, raw- Manganese, Mn: 1.26 mg
- Energy: 664 kcal
- Protein: 60 kcal
- Fat: 230 kcal
- Carbs: 87 kcal
Whole-Grain Sorghum Flour
Sorghum flour, whole-grain- Manganese, Mn: 1.26 mg
- Energy: 359 kcal
- Protein: 34 kcal
- Fat: 13 kcal
- Carbs: 307 kcal
Frozen Loganberries
Loganberries, frozen- Manganese, Mn: 1.25 mg
- Energy: 55 kcal
- Protein: 6.08 kcal
- Fat: 1.24 kcal
- Carbs: 52 kcal
Whole grain buckwheat
Buckwheat, whole grain- Manganese, Mn: 1.23 mg
- Energy: 356 kcal
- Protein: 44 kcal
- Fat: 12 kcal
- Carbs: 285 kcal
Fenugreek seed
Spices, fenugreek seed- Manganese, Mn: 1.23 mg
- Energy: 323 kcal
- Protein: 92 kcal
- Fat: 26 kcal
- Carbs: 233 kcal
Dried Brazil Nuts
Nuts, brazilnuts, dried, unblanched- Manganese, Mn: 1.22 mg
- Energy: 659 kcal
- Protein: 57 kcal
- Fat: 268 kcal
- Carbs: 47 kcal
Unsweetened Frozen Blackberries
Blackberries, frozen, unsweetened- Manganese, Mn: 1.22 mg
- Energy: 64 kcal
- Protein: 4.72 kcal
- Fat: 1.72 kcal
- Carbs: 63 kcal
Raw immature lima beans
Lima beans, immature seeds, raw- Manganese, Mn: 1.22 mg
- Energy: 113 kcal
- Protein: 27 kcal
- Fat: 3.44 kcal
- Carbs: 81 kcal
Raw pistachio nuts
Nuts, pistachio nuts, raw- Manganese, Mn: 1.2 mg
- Energy: 560 kcal
- Protein: 81 kcal
- Fat: 181 kcal
- Carbs: 109 kcal
Raw french beans
Beans, french, mature seeds, raw- Manganese, Mn: 1.2 mg
- Energy: 343 kcal
- Protein: 75 kcal
- Fat: 8.08 kcal
- Carbs: 256 kcal
Rice flour, White unenriched
Rice flour, white, unenriched- Manganese, Mn: 1.2 mg
- Energy: 366 kcal
- Protein: 24 kcal
- Fat: 5.68 kcal
- Carbs: 321 kcal
Barley malt flour
- Manganese, Mn: 1.19 mg
- Energy: 361 kcal
- Protein: 41 kcal
- Fat: 7.36 kcal
- Carbs: 313 kcal
Raw green split peas
Peas, green, split, mature seeds, raw- Manganese, Mn: 1.19 mg
- Energy: 364 kcal
- Protein: 92 kcal
- Fat: 16 kcal
- Carbs: 247 kcal
Dried peeled European chestnuts
Nuts, chestnuts, european, dried, peeled- Manganese, Mn: 1.18 mg
- Energy: 369 kcal
- Protein: 20 kcal
- Fat: 16 kcal
- Carbs: 314 kcal
Barley flour
Flour, barley- Manganese, Mn: 1.18 mg
- Energy: 367 kcal
- Protein: 35 kcal
- Fat: 9.8 kcal
- Carbs: 310 kcal
Roasted European chestnuts
Nuts, chestnuts, european, roasted- Manganese, Mn: 1.18 mg
- Energy: 245 kcal
- Protein: 13 kcal
- Fat: 8.8 kcal
- Carbs: 212 kcal
Fresh Peppermint
Peppermint, fresh- Manganese, Mn: 1.18 mg
- Energy: 70 kcal
- Protein: 15 kcal
- Fat: 3.76 kcal
- Carbs: 60 kcal
Dried shiitake mushrooms
Mushrooms, shiitake, dried- Manganese, Mn: 1.18 mg
- Energy: 296 kcal
- Protein: 38 kcal
- Fat: 3.96 kcal
- Carbs: 301 kcal
Salted & Fermented Tofu (Fuyu)
Tofu, salted and fermented (fuyu)- Manganese, Mn: 1.17 mg
- Energy: 116 kcal
- Protein: 36 kcal
- Fat: 32 kcal
- Carbs: 18 kcal
Light rye flour
Rye flour, light- Manganese, Mn: 1.16 mg
- Energy: 357 kcal
- Protein: 39 kcal
- Fat: 5.32 kcal
- Carbs: 307 kcal
Fresh basil
Basil, fresh- Manganese, Mn: 1.15 mg
- Energy: 23 kcal
- Protein: 13 kcal
- Fat: 2.56 kcal
- Carbs: 11 kcal
Plain Melba Toast Crackers
Crackers, melba toast, plain- Manganese, Mn: 1.13 mg
- Energy: 390 kcal
- Protein: 48 kcal
- Fat: 13 kcal
- Carbs: 306 kcal
Fresh Spearmint
Spearmint, fresh- Manganese, Mn: 1.12 mg
- Energy: 44 kcal
- Protein: 13 kcal
- Fat: 2.92 kcal
- Carbs: 34 kcal
Air-popped popcorn
Snacks, popcorn, air-popped- Manganese, Mn: 1.11 mg
- Energy: 387 kcal
- Protein: 52 kcal
- Fat: 18 kcal
- Carbs: 311 kcal
Raw red kidney beans
Beans, kidney, red, mature seeds, raw- Manganese, Mn: 1.11 mg
- Energy: 337 kcal
- Protein: 90 kcal
- Fat: 4.24 kcal
- Carbs: 245 kcal
Raw salmonberries
Salmonberries, raw (Alaska Native)- Manganese, Mn: 1.1 mg
- Energy: 47 kcal
- Protein: 3.4 kcal
- Fat: 1.32 kcal
- Carbs: 40 kcal
Raw enriched medium-grain white rice
Rice, white, medium-grain, raw, enriched- Manganese, Mn: 1.1 mg
- Energy: 360 kcal
- Protein: 26 kcal
- Fat: 2.32 kcal
- Carbs: 317 kcal
Raw Eppaw
Eppaw, raw- Manganese, Mn: 1.09 mg
- Energy: 150 kcal
- Protein: 18 kcal
- Fat: 7.2 kcal
- Carbs: 127 kcal
Spelt (cooked)
Spelt, cooked- Manganese, Mn: 1.09 mg
- Energy: 127 kcal
- Protein: 22 kcal
- Fat: 3.4 kcal
- Carbs: 106 kcal
Sorghum flour
Flour, sorghum- Manganese, Mn: 1.08 mg
- Energy: 375 kcal
- Protein: 33 kcal
- Fat: 14 kcal
- Carbs: 310 kcal
Wheat Melba Toast Crackers
Crackers, melba toast, wheat- Manganese, Mn: 1.06 mg
- Energy: 374 kcal
- Protein: 52 kcal
- Fat: 9.2 kcal
- Carbs: 306 kcal
Raw drumstick leaves
Drumstick leaves, raw- Manganese, Mn: 1.06 mg
- Energy: 64 kcal
- Protein: 38 kcal
- Fat: 5.6 kcal
- Carbs: 33 kcal
Raw black beans
Beans, black, mature seeds, raw- Manganese, Mn: 1.06 mg
- Energy: 341 kcal
- Protein: 86 kcal
- Fat: 5.68 kcal
- Carbs: 249 kcal
Hard Tofu
Tofu, hard, prepared with nigari- Manganese, Mn: 1.05 mg
- Energy: 145 kcal
- Protein: 51 kcal
- Fat: 40 kcal
- Carbs: 18 kcal
Raw pistachio nuts
Nuts, pistachio nuts, raw- Manganese, Mn: 1.05 mg
- Energy: 598 kcal
- Protein: 82 kcal
- Fat: 180 kcal
- Carbs: 111 kcal
Raw Mung Beans
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
Unsalted Regular Trail Mix
Snacks, trail mix, regular, unsalted- Manganese, Mn: 1.03 mg
- Energy: 462 kcal
- Protein: 55 kcal
- Fat: 118 kcal
- Carbs: 180 kcal
Dry Cream of Rice cereal
Cereals, CREAM OF RICE, dry- Manganese, Mn: 1.03 mg
- Energy: 370 kcal
- Protein: 25 kcal
- Fat: 2 kcal
- Carbs: 330 kcal
Wheat, Cooked Kamut khorasan
Wheat, KAMUT khorasan, cooked- Manganese, Mn: 1.03 mg
- Energy: 132 kcal
- Protein: 23 kcal
- Fat: 3.32 kcal
- Carbs: 110 kcal
Wheat bread
Bread, wheat- Manganese, Mn: 1.03 mg
- Energy: 274 kcal
- Protein: 43 kcal
- Fat: 18 kcal
- Carbs: 190 kcal
Cooked Walleye Pike
Fish, pike, walleye, cooked, dry heat- Manganese, Mn: 1.03 mg
- Energy: 119 kcal
- Protein: 98 kcal
- Fat: 6.24 kcal
- Carbs: 0 kcal
Prepared frozen edamame
Edamame, frozen, prepared- Manganese, Mn: 1.02 mg
- Energy: 121 kcal
- Protein: 48 kcal
- Fat: 21 kcal
- Carbs: 36 kcal
Wheat Dinner Rolls
Rolls, dinner, wheat- Manganese, Mn: 1.02 mg
- Energy: 273 kcal
- Protein: 34 kcal
- Fat: 25 kcal
- Carbs: 184 kcal
Toasted oatmeal bread
Bread, oatmeal, toasted- Manganese, Mn: 1.02 mg
- Energy: 292 kcal
- Protein: 37 kcal
- Fat: 19 kcal
- Carbs: 211 kcal
Noodles, Dry enriched spinach egg
Noodles, egg, spinach, enriched, dry- Manganese, Mn: 1.02 mg
- Energy: 382 kcal
- Protein: 58 kcal
- Fat: 18 kcal
- Carbs: 281 kcal
Frozen edamame (unprepared)
Edamame, frozen, unprepared- Manganese, Mn: 1.01 mg
- Energy: 109 kcal
- Protein: 45 kcal
- Fat: 19 kcal
- Carbs: 30 kcal
Millet Flour
Millet flour- Manganese, Mn: 1 mg
- Energy: 382 kcal
- Protein: 43 kcal
- Fat: 17 kcal
- Carbs: 300 kcal
Wheat English muffins
Muffins, English, wheat- Manganese, Mn: 1 mg
- Energy: 223 kcal
- Protein: 35 kcal
- Fat: 8 kcal
- Carbs: 179 kcal
Raw Black Turtle Beans
Beans, black turtle, mature seeds, raw- Manganese, Mn: 1 mg
- Energy: 339 kcal
- Protein: 85 kcal
- Fat: 3.6 kcal
- Carbs: 253 kcal
Glutinous Rice Flour
Flour, rice, glutinous- Manganese, Mn: 1 mg
- Energy: 358 kcal
- Protein: 27 kcal
- Fat: 4.64 kcal
- Carbs: 320 kcal
Raw laver seaweed
Seaweed, laver, raw- Manganese, Mn: 0.99 mg
- Energy: 35 kcal
- Protein: 23 kcal
- Fat: 1.12 kcal
- Carbs: 20 kcal
Canned Mashed Sweet Potato
Sweet potato, canned, mashed- Manganese, Mn: 0.99 mg
- Energy: 101 kcal
- Protein: 7.92 kcal
- Fat: 0.8 kcal
- Carbs: 93 kcal
Cooked Vegetable Macaroni (Enriched)
Macaroni, vegetable, enriched, cooked- Manganese, Mn: 0.99 mg
- Energy: 128 kcal
- Protein: 18 kcal
- Fat: 0.44 kcal
- Carbs: 106 kcal
Raw unenriched long-grain white rice
Rice, white, long grain, unenriched, raw- Manganese, Mn: 0.98 mg
- Energy: 359 kcal
- Protein: 28 kcal
- Fat: 4.13 kcal
- Carbs: 321 kcal
Garlic powder
Spices, garlic powder- Manganese, Mn: 0.98 mg
- Energy: 331 kcal
- Protein: 66 kcal
- Fat: 2.92 kcal
- Carbs: 291 kcal
Tropical trail mix
Snacks, trail mix, tropical- Manganese, Mn: 0.97 mg
- Energy: 442 kcal
- Protein: 25 kcal
- Fat: 68 kcal
- Carbs: 262 kcal
Cooked oat bran
Oat bran, cooked- Manganese, Mn: 0.96 mg
- Energy: 40 kcal
- Protein: 13 kcal
- Fat: 3.44 kcal
- Carbs: 46 kcal
Fresh Rosemary
Rosemary, fresh- Manganese, Mn: 0.96 mg
- Energy: 131 kcal
- Protein: 13 kcal
- Fat: 23 kcal
- Carbs: 83 kcal
Raw European Chestnuts (unpeeled)
Nuts, chestnuts, european, raw, unpeeled- Manganese, Mn: 0.95 mg
- Energy: 213 kcal
- Protein: 9.68 kcal
- Fat: 9.04 kcal
- Carbs: 182 kcal
Cracker meal
Cracker, meal- Manganese, Mn: 0.94 mg
- Energy: 383 kcal
- Protein: 37 kcal
- Fat: 6.8 kcal
- Carbs: 324 kcal
Raw garland chrysanthemum
Chrysanthemum, garland, raw- Manganese, Mn: 0.94 mg
- Energy: 24 kcal
- Protein: 13 kcal
- Fat: 2.24 kcal
- Carbs: 12 kcal
Raw chrysanthemum leaves
Chrysanthemum leaves, raw- Manganese, Mn: 0.94 mg
- Energy: 24 kcal
- Protein: 13 kcal
- Fat: 2.24 kcal
- Carbs: 12 kcal
Air-popped popcorn (unsalted)
Snacks, popcorn, air-popped (Unsalted)- Manganese, Mn: 0.94 mg
- Energy: 382 kcal
- Protein: 48 kcal
- Fat: 17 kcal
- Carbs: 312 kcal
Oatmeal bread
Bread, oatmeal- Manganese, Mn: 0.94 mg
- Energy: 269 kcal
- Protein: 34 kcal
- Fat: 18 kcal
- Carbs: 194 kcal
Frozen fiddlehead ferns (unprepared)
Fiddlehead ferns, frozen, unprepared- Manganese, Mn: 0.94 mg
- Energy: 34 kcal
- Protein: 17 kcal
- Fat: 1.4 kcal
- Carbs: 23 kcal
Raw Pineapple
Pineapple, raw, all varieties- Manganese, Mn: 0.93 mg
- Energy: 50 kcal
- Protein: 2.16 kcal
- Fat: 0.48 kcal
- Carbs: 52 kcal
Steamed white corn
Corn, white, steamed (Navajo)- Manganese, Mn: 0.93 mg
- Energy: 386 kcal
- Protein: 39 kcal
- Fat: 21 kcal
- Carbs: 301 kcal
Whole grain millet
Millet, whole grain- Manganese, Mn: 0.92 mg
- Energy: 376 kcal
- Protein: 40 kcal
- Fat: 17 kcal
- Carbs: 298 kcal
Kale (raw)
Kale, raw- Manganese, Mn: 0.92 mg
- Energy: 43 kcal
- Protein: 12 kcal
- Fat: 5.96 kcal
- Carbs: 18 kcal
Raw kale
Kale, raw- Manganese, Mn: 0.92 mg
- Energy: 35 kcal
- Protein: 12 kcal
- Fat: 5.96 kcal
- Carbs: 18 kcal
Plain Dry Breadcrumbs
Bread, crumbs, dry, grated, plain- Manganese, Mn: 0.92 mg
- Energy: 395 kcal
- Protein: 53 kcal
- Fat: 21 kcal
- Carbs: 288 kcal
Pasta, Dry enriched
Pasta, dry, enriched- Manganese, Mn: 0.92 mg
- Energy: 371 kcal
- Protein: 52 kcal
- Fat: 6.04 kcal
- Carbs: 299 kcal
Dry Pasta (Unenriched)
Pasta, dry, unenriched- Manganese, Mn: 0.92 mg
- Energy: 371 kcal
- Protein: 52 kcal
- Fat: 6.04 kcal
- Carbs: 299 kcal
Toasted rye bread
Bread, rye, toasted- Manganese, Mn: 0.91 mg
- Energy: 284 kcal
- Protein: 38 kcal
- Fat: 14 kcal
- Carbs: 212 kcal
Cooked Rainbow Smelt
Fish, smelt, rainbow, cooked, dry heat- Manganese, Mn: 0.9 mg
- Energy: 124 kcal
- Protein: 90 kcal
- Fat: 12 kcal
- Carbs: 0 kcal
Raw spinach
Spinach, raw- Manganese, Mn: 0.9 mg
- Energy: 23 kcal
- Protein: 11 kcal
- Fat: 1.56 kcal
- Carbs: 15 kcal
Cooked Burbot
Fish, burbot, cooked, dry heat- Manganese, Mn: 0.9 mg
- Energy: 115 kcal
- Protein: 99 kcal
- Fat: 4.16 kcal
- Carbs: 0 kcal
Cooked Freshwater Drum Fish
Fish, drum, freshwater, cooked, dry heat- Manganese, Mn: 0.9 mg
- Energy: 153 kcal
- Protein: 90 kcal
- Fat: 25 kcal
- Carbs: 0 kcal
Unsweetened rennet tablets
Desserts, rennin, tablets, unsweetened- Manganese, Mn: 0.9 mg
- Energy: 84 kcal
- Protein: 4 kcal
- Fat: 0.4 kcal
- Carbs: 79 kcal
Unenriched White Rice Flour
Flour, rice, white, unenriched- Manganese, Mn: 0.89 mg
- Energy: 359 kcal
- Protein: 28 kcal
- Fat: 5.2 kcal
- Carbs: 319 kcal
Soybean Curd Cheese
Soybean, curd cheese- Manganese, Mn: 0.89 mg
- Energy: 151 kcal
- Protein: 50 kcal
- Fat: 32 kcal
- Carbs: 28 kcal
Raw amaranth leaves
Amaranth leaves, raw- Manganese, Mn: 0.89 mg
- Energy: 23 kcal
- Protein: 9.84 kcal
- Fat: 1.32 kcal
- Carbs: 16 kcal
Cinnamon raisin bagel
Bagels, cinnamon-raisin- Manganese, Mn: 0.88 mg
- Energy: 274 kcal
- Protein: 39 kcal
- Fat: 6.8 kcal
- Carbs: 221 kcal
Frozen Okra (unprepared)
Okra, frozen, unprepared- Manganese, Mn: 0.87 mg
- Energy: 30 kcal
- Protein: 6.76 kcal
- Fat: 1 kcal
- Carbs: 27 kcal
Raw pineapple
Pineapple, raw- Manganese, Mn: 0.87 mg
- Energy: 60 kcal
- Protein: 1.84 kcal
- Fat: 0.85 kcal
- Carbs: 56 kcal
Oat bran bagel
Bagels, oat bran- Manganese, Mn: 0.86 mg
- Energy: 255 kcal
- Protein: 43 kcal
- Fat: 4.8 kcal
- Carbs: 213 kcal
Miso paste
Miso- Manganese, Mn: 0.86 mg
- Energy: 198 kcal
- Protein: 51 kcal
- Fat: 24 kcal
- Carbs: 101 kcal
Noodles, Dry enriched egg
Noodles, egg, dry, enriched- Manganese, Mn: 0.86 mg
- Energy: 384 kcal
- Protein: 57 kcal
- Fat: 18 kcal
- Carbs: 285 kcal
Noodles, Dry unenriched egg
Noodles, egg, dry, unenriched- Manganese, Mn: 0.86 mg
- Energy: 384 kcal
- Protein: 57 kcal
- Fat: 18 kcal
- Carbs: 285 kcal
Cooked Amaranth Grain
Amaranth grain, cooked- Manganese, Mn: 0.85 mg
- Energy: 102 kcal
- Protein: 15 kcal
- Fat: 6.32 kcal
- Carbs: 75 kcal
Raw Trout
Fish, trout, mixed species, raw- Manganese, Mn: 0.85 mg
- Energy: 148 kcal
- Protein: 83 kcal
- Fat: 26 kcal
- Carbs: 0 kcal
Fine Semolina Flour
Flour, semolina, fine- Manganese, Mn: 0.84 mg
- Energy: 358 kcal
- Protein: 53 kcal
- Fat: 7.35 kcal
- Carbs: 288 kcal
Rye bread
Bread, rye- Manganese, Mn: 0.82 mg
- Energy: 259 kcal
- Protein: 34 kcal
- Fat: 13 kcal
- Carbs: 193 kcal
Cooked WHEATENA Cereal
Cereals, WHEATENA, cooked with water- Manganese, Mn: 0.82 mg
- Energy: 56 kcal
- Protein: 8 kcal
- Fat: 2 kcal
- Carbs: 47 kcal
Sun-dried hot chile peppers
Peppers, hot chile, sun-dried- Manganese, Mn: 0.82 mg
- Energy: 324 kcal
- Protein: 42 kcal
- Fat: 23 kcal
- Carbs: 279 kcal
Egg and Onion Matzo Crackers
Crackers, matzo, egg and onion- Manganese, Mn: 0.82 mg
- Energy: 391 kcal
- Protein: 40 kcal
- Fat: 16 kcal
- Carbs: 308 kcal
Raw extra sweet pineapple
Pineapple, raw, extra sweet variety- Manganese, Mn: 0.82 mg
- Energy: 51 kcal
- Protein: 2.12 kcal
- Fat: 0.44 kcal
- Carbs: 54 kcal
Raw Walleye Pike
Fish, pike, walleye, raw- Manganese, Mn: 0.8 mg
- Energy: 93 kcal
- Protein: 77 kcal
- Fat: 4.88 kcal
- Carbs: 0 kcal
Bread Flour (Enriched)
Wheat flour, white, bread, enriched- Manganese, Mn: 0.79 mg
- Energy: 361 kcal
- Protein: 48 kcal
- Fat: 6.64 kcal
- Carbs: 290 kcal
Unenriched Bread Flour
Wheat flours, bread, unenriched- Manganese, Mn: 0.79 mg
- Energy: 361 kcal
- Protein: 48 kcal
- Fat: 6.64 kcal
- Carbs: 290 kcal
Raw Okra
Okra, raw- Manganese, Mn: 0.79 mg
- Energy: 33 kcal
- Protein: 7.72 kcal
- Fat: 0.76 kcal
- Carbs: 30 kcal
Raw Lambsquarters
Lambsquarters, raw- Manganese, Mn: 0.78 mg
- Energy: 43 kcal
- Protein: 17 kcal
- Fat: 3.2 kcal
- Carbs: 29 kcal
Couscous (dry)
Couscous, dry- Manganese, Mn: 0.78 mg
- Energy: 376 kcal
- Protein: 51 kcal
- Fat: 2.56 kcal
- Carbs: 310 kcal
Oat bran bread
Bread, oat bran- Manganese, Mn: 0.78 mg
- Energy: 236 kcal
- Protein: 42 kcal
- Fat: 18 kcal
- Carbs: 159 kcal
Cooked White Sucker Fish
Fish, sucker, white, cooked, dry heat- Manganese, Mn: 0.77 mg
- Energy: 119 kcal
- Protein: 86 kcal
- Fat: 12 kcal
- Carbs: 0 kcal
Toasted oat bran bread
Bread, oat bran, toasted- Manganese, Mn: 0.76 mg
- Energy: 259 kcal
- Protein: 46 kcal
- Fat: 19 kcal
- Carbs: 175 kcal
Oat Bran Dinner Rolls
Rolls, dinner, oat bran- Manganese, Mn: 0.75 mg
- Energy: 236 kcal
- Protein: 38 kcal
- Fat: 18 kcal
- Carbs: 161 kcal
Raw American Type Grapes
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
Raw taro leaves
Taro leaves, raw- Manganese, Mn: 0.71 mg
- Energy: 42 kcal
- Protein: 20 kcal
- Fat: 2.96 kcal
- Carbs: 27 kcal
Homemade pecan pie
Pie, pecan, prepared from recipe- Manganese, Mn: 0.71 mg
- Energy: 412 kcal
- Protein: 20 kcal
- Fat: 89 kcal
- Carbs: 209 kcal
Rye Dinner Rolls
Rolls, dinner, rye- Manganese, Mn: 0.7 mg
- Energy: 286 kcal
- Protein: 41 kcal
- Fat: 14 kcal
- Carbs: 212 kcal
Raw Sprouted Soybeans
Soybeans, mature seeds, sprouted, raw- Manganese, Mn: 0.7 mg
- Energy: 122 kcal
- Protein: 52 kcal
- Fat: 27 kcal
- Carbs: 38 kcal
Raw Rainbow Smelt
Fish, smelt, rainbow, raw- Manganese, Mn: 0.7 mg
- Energy: 97 kcal
- Protein: 71 kcal
- Fat: 9.68 kcal
- Carbs: 0 kcal
Raw Perch (Mixed Species)
Fish, perch, mixed species, raw- Manganese, Mn: 0.7 mg
- Energy: 91 kcal
- Protein: 78 kcal
- Fat: 3.68 kcal
- Carbs: 0 kcal
Raw Burbot Fish
Fish, burbot, raw- Manganese, Mn: 0.7 mg
- Energy: 90 kcal
- Protein: 77 kcal
- Fat: 3.24 kcal
- Carbs: 0 kcal
Raw Freshwater Drum Fish
Fish, drum, freshwater, raw- Manganese, Mn: 0.7 mg
- Energy: 119 kcal
- Protein: 70 kcal
- Fat: 20 kcal
- Carbs: 0 kcal
Raw Pumpkin Seed Sunfish
Fish, sunfish, pumpkin seed, raw- Manganese, Mn: 0.7 mg
- Energy: 89 kcal
- Protein: 78 kcal
- Fat: 2.8 kcal
- Carbs: 0 kcal
Dry unenriched farina cereal
Cereals, farina, unenriched, dry- Manganese, Mn: 0.69 mg
- Energy: 369 kcal
- Protein: 42 kcal
- Fat: 2 kcal
- Carbs: 312 kcal
Homemade falafel
Falafel, home-prepared- Manganese, Mn: 0.69 mg
- Energy: 333 kcal
- Protein: 53 kcal
- Fat: 71 kcal
- Carbs: 127 kcal
Raw celtuce
Celtuce, raw- Manganese, Mn: 0.69 mg
- Energy: 18 kcal
- Protein: 3.4 kcal
- Fat: 1.2 kcal
- Carbs: 15 kcal
Raw Succotash (Corn and Lima Beans)
Succotash, (corn and limas), raw- Manganese, Mn: 0.69 mg
- Energy: 99 kcal
- Protein: 20 kcal
- Fat: 4.08 kcal
- Carbs: 78 kcal
Homemade gingerbread cake
Cake, gingerbread, prepared from recipe- Manganese, Mn: 0.68 mg
- Energy: 356 kcal
- Protein: 16 kcal
- Fat: 66 kcal
- Carbs: 197 kcal
Mexican Bollilo Roll
Bread, roll, Mexican, bollilo- Manganese, Mn: 0.68 mg
- Energy: 318 kcal
- Protein: 43 kcal
- Fat: 23 kcal
- Carbs: 223 kcal
Raspberry puree with seeds
Raspberries, puree, with seeds- Manganese, Mn: 0.68 mg
- Energy: 55 kcal
- Protein: 4.4 kcal
- Fat: 3.88 kcal
- Carbs: 46 kcal
Potato flour
Flour, potato- Manganese, Mn: 0.68 mg
- Energy: 361 kcal
- Protein: 32 kcal
- Fat: 3.81 kcal
- Carbs: 320 kcal
Raw raspberries
Raspberries, raw- Manganese, Mn: 0.67 mg
- Energy: 52 kcal
- Protein: 4.8 kcal
- Fat: 2.6 kcal
- Carbs: 48 kcal
Extra Firm Tofu (Nigari)
Tofu, extra firm, prepared with nigari- Manganese, Mn: 0.67 mg
- Energy: 83 kcal
- Protein: 40 kcal
- Fat: 21 kcal
- Carbs: 4.72 kcal
Raw fava beans (in pod)
Beans, fava, in pod, raw- Manganese, Mn: 0.66 mg
- Energy: 88 kcal
- Protein: 32 kcal
- Fat: 2.92 kcal
- Carbs: 71 kcal
Raw Collard Greens
Collards, raw- Manganese, Mn: 0.66 mg
- Energy: 32 kcal
- Protein: 12 kcal
- Fat: 2.44 kcal
- Carbs: 22 kcal
Plain matzo crackers
Crackers, matzo, plain- Manganese, Mn: 0.65 mg
- Energy: 395 kcal
- Protein: 40 kcal
- Fat: 5.6 kcal
- Carbs: 335 kcal
Coarse Semolina Flour
Flour, semolina, coarse and semi-coarse- Manganese, Mn: 0.65 mg
- Energy: 357 kcal
- Protein: 47 kcal
- Fat: 6.39 kcal
- Carbs: 295 kcal
Raw blackberries
Blackberries, raw- Manganese, Mn: 0.65 mg
- Energy: 43 kcal
- Protein: 5.56 kcal
- Fat: 1.96 kcal
- Carbs: 38 kcal
White cornmeal
Cornmeal, white (Navajo)- Manganese, Mn: 0.65 mg
- Energy: 398 kcal
- Protein: 44 kcal
- Fat: 20 kcal
- Carbs: 309 kcal
Raw Pacific Oyster
Mollusks, oyster, Pacific, raw- Manganese, Mn: 0.64 mg
- Energy: 81 kcal
- Protein: 38 kcal
- Fat: 9.2 kcal
- Carbs: 20 kcal
Yellow cornmeal
Cornmeal, yellow (Navajo)- Manganese, Mn: 0.64 mg
- Energy: 384 kcal
- Protein: 39 kcal
- Fat: 24 kcal
- Carbs: 292 kcal
Raw New Zealand spinach
New Zealand spinach, raw- Manganese, Mn: 0.64 mg
- Energy: 14 kcal
- Protein: 6 kcal
- Fat: 0.8 kcal
- Carbs: 10 kcal
Unbleached Unenriched Pastry Flour
Flour, pastry, unenriched, unbleached- Manganese, Mn: 0.64 mg
- Energy: 359 kcal
- Protein: 35 kcal
- Fat: 6.56 kcal
- Carbs: 309 kcal
Wheat flour, Enriched white cake
Wheat flour, white, cake, enriched- Manganese, Mn: 0.63 mg
- Energy: 362 kcal
- Protein: 33 kcal
- Fat: 3.44 kcal
- Carbs: 312 kcal
Frozen Chopped Collard Greens
Collards, frozen, chopped, unprepared- Manganese, Mn: 0.63 mg
- Energy: 33 kcal
- Protein: 11 kcal
- Fat: 1.48 kcal
- Carbs: 26 kcal
Cooked Quinoa
Quinoa, cooked- Manganese, Mn: 0.63 mg
- Energy: 120 kcal
- Protein: 18 kcal
- Fat: 7.68 kcal
- Carbs: 85 kcal
Raw lotus seeds
Seeds, lotus seeds, raw- Manganese, Mn: 0.62 mg
- Energy: 89 kcal
- Protein: 17 kcal
- Fat: 2.12 kcal
- Carbs: 69 kcal
Semolina, Enriched
Semolina, enriched- Manganese, Mn: 0.62 mg
- Energy: 360 kcal
- Protein: 51 kcal
- Fat: 4.2 kcal
- Carbs: 291 kcal
Unenriched Semolina
Semolina, unenriched- Manganese, Mn: 0.62 mg
- Energy: 360 kcal
- Protein: 51 kcal
- Fat: 4.2 kcal
- Carbs: 291 kcal
Baked potato skin (no salt)
Potatoes, baked, skin, without salt- Manganese, Mn: 0.62 mg
- Energy: 198 kcal
- Protein: 17 kcal
- Fat: 0.4 kcal
- Carbs: 184 kcal
Baked potato skin with salt
Potatoes, baked, skin only, with salt- Manganese, Mn: 0.62 mg
- Energy: 198 kcal
- Protein: 17 kcal
- Fat: 0.4 kcal
- Carbs: 184 kcal
Frozen unsweetened red raspberries
Raspberries, frozen, red, unsweetened- Manganese, Mn: 0.61 mg
- Energy: 56 kcal
- Protein: 4.6 kcal
- Fat: 3.24 kcal
- Carbs: 50 kcal
Cooked bulgur
Bulgur, cooked- Manganese, Mn: 0.61 mg
- Energy: 83 kcal
- Protein: 12 kcal
- Fat: 0.96 kcal
- Carbs: 74 kcal
Raw potato skin
Potatoes, raw, skin- Manganese, Mn: 0.6 mg
- Energy: 58 kcal
- Protein: 10 kcal
- Fat: 0.4 kcal
- Carbs: 50 kcal
Raw White Sucker Fish
Fish, sucker, white, raw- Manganese, Mn: 0.6 mg
- Energy: 92 kcal
- Protein: 67 kcal
- Fat: 9.28 kcal
- Carbs: 0 kcal
Egg matzo crackers
Crackers, matzo, egg- Manganese, Mn: 0.6 mg
- Energy: 391 kcal
- Protein: 49 kcal
- Fat: 8.4 kcal
- Carbs: 314 kcal
Raw morel mushrooms
Mushrooms, morel, raw- Manganese, Mn: 0.59 mg
- Energy: 31 kcal
- Protein: 12 kcal
- Fat: 2.28 kcal
- Carbs: 20 kcal
Homemade Brownies
Cookies, brownies, prepared from recipe- Manganese, Mn: 0.59 mg
- Energy: 466 kcal
- Protein: 25 kcal
- Fat: 116 kcal
- Carbs: 201 kcal
Raw immature pigeonpeas
Pigeonpeas, immature seeds, raw- Manganese, Mn: 0.57 mg
- Energy: 136 kcal
- Protein: 29 kcal
- Fat: 6.56 kcal
- Carbs: 96 kcal
Homemade hummus
Hummus, home prepared- Manganese, Mn: 0.57 mg
- Energy: 177 kcal
- Protein: 19 kcal
- Fat: 34 kcal
- Carbs: 80 kcal
Raw Parsnips
Parsnips, raw- Manganese, Mn: 0.56 mg
- Energy: 75 kcal
- Protein: 4.8 kcal
- Fat: 1.2 kcal
- Carbs: 72 kcal
Raw Immature Cowpeas (Black-eyed Peas)
Cowpeas (blackeyes), immature seeds, raw- Manganese, Mn: 0.56 mg
- Energy: 90 kcal
- Protein: 12 kcal
- Fat: 1.4 kcal
- Carbs: 75 kcal
French Rolls
Rolls, french- Manganese, Mn: 0.56 mg
- Energy: 277 kcal
- Protein: 34 kcal
- Fat: 17 kcal
- Carbs: 201 kcal
Plain Breadsticks
Bread, sticks, plain- Manganese, Mn: 0.56 mg
- Energy: 412 kcal
- Protein: 48 kcal
- Fat: 38 kcal
- Carbs: 274 kcal
Raw garden cress
Cress, garden, raw- Manganese, Mn: 0.55 mg
- Energy: 32 kcal
- Protein: 10 kcal
- Fat: 2.8 kcal
- Carbs: 22 kcal
00 Flour
Flour, 00- Manganese, Mn: 0.55 mg
- Energy: 357 kcal
- Protein: 46 kcal
- Fat: 6.08 kcal
- Carbs: 298 kcal
Toasted egg bread
Bread, egg, toasted- Manganese, Mn: 0.55 mg
- Energy: 315 kcal
- Protein: 42 kcal
- Fat: 26 kcal
- Carbs: 210 kcal
Raw Green Soybeans
Soybeans, green, raw- Manganese, Mn: 0.55 mg
- Energy: 147 kcal
- Protein: 52 kcal
- Fat: 27 kcal
- Carbs: 44 kcal
Unsweetened Frozen Boysenberries
Boysenberries, frozen, unsweetened- Manganese, Mn: 0.55 mg
- Energy: 50 kcal
- Protein: 4.4 kcal
- Fat: 1.04 kcal
- Carbs: 49 kcal
Toasted enriched raisin bread
Bread, raisin, enriched, toasted- Manganese, Mn: 0.55 mg
- Energy: 297 kcal
- Protein: 34 kcal
- Fat: 19 kcal
- Carbs: 228 kcal
Cooked Kale (with salt)
Kale, cooked, boiled, drained, with salt- Manganese, Mn: 0.54 mg
- Energy: 44 kcal
- Protein: 12 kcal
- Fat: 4.84 kcal
- Carbs: 21 kcal
Cooked tree fern (with salt)
Tree fern, cooked, with salt- Manganese, Mn: 0.54 mg
- Energy: 40 kcal
- Protein: 1.16 kcal
- Fat: 0.28 kcal
- Carbs: 43 kcal
Raw winged bean tuber
Winged bean tuber, raw- Manganese, Mn: 0.53 mg
- Energy: 148 kcal
- Protein: 46 kcal
- Fat: 3.6 kcal
- Carbs: 112 kcal
Egg Dinner Rolls
Rolls, dinner, egg- Manganese, Mn: 0.53 mg
- Energy: 307 kcal
- Protein: 38 kcal
- Fat: 26 kcal
- Carbs: 208 kcal
Canned White Beans
Beans, white, mature seeds, canned- Manganese, Mn: 0.52 mg
- Energy: 114 kcal
- Protein: 29 kcal
- Fat: 1.16 kcal
- Carbs: 85 kcal
Dried Uncooked Figs
Figs, dried, uncooked- Manganese, Mn: 0.51 mg
- Energy: 277 kcal
- Protein: 13 kcal
- Fat: 3.68 kcal
- Carbs: 256 kcal
Dried Uncooked Figs
Figs, dried, uncooked- Manganese, Mn: 0.51 mg
- Energy: 249 kcal
- Protein: 13 kcal
- Fat: 3.68 kcal
- Carbs: 256 kcal
Dried Figs
Figs, dried, uncooked- Manganese, Mn: 0.51 mg
- Energy: 249 kcal
- Protein: 13 kcal
- Fat: 3.72 kcal
- Carbs: 255 kcal
Raw Fiddlehead Ferns
Fiddlehead ferns, raw- Manganese, Mn: 0.51 mg
- Energy: 34 kcal
- Protein: 18 kcal
- Fat: 1.6 kcal
- Carbs: 22 kcal
Raw Cowpea Leafy Tips
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
Raw sprouted lentils
Lentils, sprouted, raw- Manganese, Mn: 0.51 mg
- Energy: 106 kcal
- Protein: 36 kcal
- Fat: 2.2 kcal
- Carbs: 89 kcal
Enriched raisin bread
Bread, raisin, enriched- Manganese, Mn: 0.5 mg
- Energy: 274 kcal
- Protein: 32 kcal
- Fat: 18 kcal
- Carbs: 209 kcal
Raisin Bread
Bread, raisin, unenriched- Manganese, Mn: 0.5 mg
- Energy: 274 kcal
- Protein: 32 kcal
- Fat: 18 kcal
- Carbs: 209 kcal
Egg bread
Bread, egg- Manganese, Mn: 0.5 mg
- Energy: 287 kcal
- Protein: 38 kcal
- Fat: 24 kcal
- Carbs: 191 kcal
Plain croutons
Croutons, plain- Manganese, Mn: 0.5 mg
- Energy: 407 kcal
- Protein: 48 kcal
- Fat: 26 kcal
- Carbs: 294 kcal
Tamari Soy Sauce
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 yellow
Cornmeal, whole-grain, yellow- Manganese, Mn: 0.5 mg
- Energy: 362 kcal
- Protein: 32 kcal
- Fat: 14 kcal
- Carbs: 308 kcal
Cornmeal, Whole-grain white
Cornmeal, whole-grain, white- Manganese, Mn: 0.5 mg
- Energy: 362 kcal
- Protein: 32 kcal
- Fat: 14 kcal
- Carbs: 308 kcal
Rice noodles (dry)
Rice noodles, dry- Manganese, Mn: 0.5 mg
- Energy: 364 kcal
- Protein: 24 kcal
- Fat: 2.24 kcal
- Carbs: 321 kcal
Raw raspberries
Raspberries, raw- Manganese, Mn: 0.49 mg
- Energy: 57 kcal
- Protein: 4.03 kcal
- Fat: 0.75 kcal
- Carbs: 52 kcal
Raw raspberries
Raspberries, raw- Manganese, Mn: 0.49 mg
- Energy: 57 kcal
- Protein: 4.03 kcal
- Fat: 0.75 kcal
- Carbs: 52 kcal
Italian Bread
Bread, Italian- Manganese, Mn: 0.49 mg
- Energy: 259 kcal
- Protein: 38 kcal
- Fat: 11 kcal
- Carbs: 192 kcal
Raw Baby Spinach
Spinach, baby- Manganese, Mn: 0.49 mg
- Energy: 27 kcal
- Protein: 11 kcal
- Fat: 2.48 kcal
- Carbs: 9.63 kcal
Raw Baby Spinach
Spinach, baby- Manganese, Mn: 0.49 mg
- Energy: 27 kcal
- Protein: 11 kcal
- Fat: 2.48 kcal
- Carbs: 9.63 kcal
Yellow corn grain
Corn grain, yellow- Manganese, Mn: 0.49 mg
- Energy: 365 kcal
- Protein: 38 kcal
- Fat: 19 kcal
- Carbs: 297 kcal
Dry Gluten-Free Corn Pasta
Pasta, gluten-free, corn, dry- Manganese, Mn: 0.48 mg
- Energy: 357 kcal
- Protein: 30 kcal
- Fat: 8.32 kcal
- Carbs: 317 kcal
Enriched White Pita Bread
Bread, pita, white, enriched- Manganese, Mn: 0.48 mg
- Energy: 275 kcal
- Protein: 36 kcal
- Fat: 4.8 kcal
- Carbs: 223 kcal
White Pita Bread
Bread, pita, white, unenriched- Manganese, Mn: 0.48 mg
- Energy: 275 kcal
- Protein: 36 kcal
- Fat: 4.8 kcal
- Carbs: 223 kcal
Apache plain bread
Tennis Bread, plain (Apache)- Manganese, Mn: 0.48 mg
- Energy: 258 kcal
- Protein: 36 kcal
- Fat: 4.2 kcal
- Carbs: 213 kcal
Dry Japanese Somen Noodles
Noodles, japanese, somen, dry- Manganese, Mn: 0.48 mg
- Energy: 356 kcal
- Protein: 45 kcal
- Fat: 3.24 kcal
- Carbs: 296 kcal
Phyllo Dough
Phyllo dough- Manganese, Mn: 0.48 mg
- Energy: 299 kcal
- Protein: 28 kcal
- Fat: 24 kcal
- Carbs: 210 kcal
Arrowroot Flour
Arrowroot flour- Manganese, Mn: 0.47 mg
- Energy: 357 kcal
- Protein: 1.2 kcal
- Fat: 0.4 kcal
- Carbs: 353 kcal
Raw turnip greens
Turnip greens, raw- Manganese, Mn: 0.47 mg
- Energy: 32 kcal
- Protein: 6 kcal
- Fat: 1.2 kcal
- Carbs: 29 kcal
Hard Rolls (Kaiser)
Rolls, hard (includes kaiser)- Manganese, Mn: 0.46 mg
- Energy: 293 kcal
- Protein: 40 kcal
- Fat: 17 kcal
- Carbs: 211 kcal
Corn flour, Whole-grain white
Corn flour, whole-grain, white- Manganese, Mn: 0.46 mg
- Energy: 361 kcal
- Protein: 28 kcal
- Fat: 15 kcal
- Carbs: 307 kcal
Whole-grain yellow corn flour
Corn flour, whole-grain, yellow- Manganese, Mn: 0.46 mg
- Energy: 361 kcal
- Protein: 28 kcal
- Fat: 15 kcal
- Carbs: 307 kcal
Raw nopales
Nopales, raw- Manganese, Mn: 0.46 mg
- Energy: 16 kcal
- Protein: 5.28 kcal
- Fat: 0.36 kcal
- Carbs: 13 kcal
Canned vacuum pack sweet potato
Sweet potato, canned, vacuum pack- Manganese, Mn: 0.46 mg
- Energy: 91 kcal
- Protein: 6.6 kcal
- Fat: 0.8 kcal
- Carbs: 84 kcal
Canned Eastern Oysters
Mollusks, oyster, eastern, canned- Manganese, Mn: 0.45 mg
- Energy: 68 kcal
- Protein: 28 kcal
- Fat: 9.88 kcal
- Carbs: 16 kcal
Cooked taro (without salt)
Taro, cooked, without salt- Manganese, Mn: 0.45 mg
- Energy: 142 kcal
- Protein: 2.08 kcal
- Fat: 0.44 kcal
- Carbs: 138 kcal
Cooked Taro (with salt)
Taro, cooked, with salt- Manganese, Mn: 0.45 mg
- Energy: 142 kcal
- Protein: 2.08 kcal
- Fat: 0.44 kcal
- Carbs: 138 kcal
Mexican baking chocolate squares
Baking chocolate, mexican, squares- Manganese, Mn: 0.45 mg
- Energy: 426 kcal
- Protein: 15 kcal
- Fat: 62 kcal
- Carbs: 310 kcal
Raw Whelk
Mollusks, whelk, unspecified, raw- Manganese, Mn: 0.45 mg
- Energy: 137 kcal
- Protein: 95 kcal
- Fat: 1.6 kcal
- Carbs: 31 kcal
Frozen Kale (unprepared)
Kale, frozen, unprepared- Manganese, Mn: 0.44 mg
- Energy: 28 kcal
- Protein: 11 kcal
- Fat: 1.84 kcal
- Carbs: 20 kcal
Rusk Toast Crackers
Crackers, rusk toast- Manganese, Mn: 0.44 mg
- Energy: 407 kcal
- Protein: 54 kcal
- Fat: 29 kcal
- Carbs: 289 kcal
Raw Sprouted Mature Peas
Peas, mature seeds, sprouted, raw- Manganese, Mn: 0.44 mg
- Energy: 124 kcal
- Protein: 35 kcal
- Fat: 2.72 kcal
- Carbs: 108 kcal
Baked Taco Shells (unsalted)
Taco shells, baked, without added salt- Manganese, Mn: 0.44 mg
- Energy: 468 kcal
- Protein: 29 kcal
- Fat: 90 kcal
- Carbs: 250 kcal
Refined Unenriched Sorghum Flour
Sorghum flour, refined, unenriched- Manganese, Mn: 0.43 mg
- Energy: 357 kcal
- Protein: 38 kcal
- Fat: 4.96 kcal
- Carbs: 307 kcal
Raw chicory greens
Chicory greens, raw- Manganese, Mn: 0.43 mg
- Energy: 23 kcal
- Protein: 6.8 kcal
- Fat: 1.2 kcal
- Carbs: 19 kcal
Raw cilantro leaves
Coriander (cilantro) leaves, raw- Manganese, Mn: 0.43 mg
- Energy: 23 kcal
- Protein: 8.52 kcal
- Fat: 2.08 kcal
- Carbs: 15 kcal
Raw Mature Spinach
Spinach, mature- Manganese, Mn: 0.43 mg
- Energy: 28 kcal
- Protein: 12 kcal
- Fat: 2.42 kcal
- Carbs: 11 kcal
Raw Mature Spinach
Spinach, mature- Manganese, Mn: 0.43 mg
- Energy: 28 kcal
- Protein: 12 kcal
- Fat: 2.42 kcal
- Carbs: 11 kcal
Raw blueberries
Blueberries, raw- Manganese, Mn: 0.42 mg
- Energy: 64 kcal
- Protein: 2.81 kcal
- Fat: 1.23 kcal
- Carbs: 58 kcal
Raw blueberries
Blueberries, raw- Manganese, Mn: 0.42 mg
- Energy: 64 kcal
- Protein: 2.81 kcal
- Fat: 1.23 kcal
- Carbs: 58 kcal
Yellow prepared mustard
Mustard, prepared, yellow- Manganese, Mn: 0.42 mg
- Energy: 60 kcal
- Protein: 15 kcal
- Fat: 13 kcal
- Carbs: 23 kcal
Raw endive
Endive, raw- Manganese, Mn: 0.42 mg
- Energy: 17 kcal
- Protein: 5 kcal
- Fat: 0.8 kcal
- Carbs: 13 kcal
Raw Green Peas
Peas, green, raw- Manganese, Mn: 0.41 mg
- Energy: 81 kcal
- Protein: 22 kcal
- Fat: 1.6 kcal
- Carbs: 58 kcal
Egg Bagel
Bagels, egg- Manganese, Mn: 0.41 mg
- Energy: 278 kcal
- Protein: 42 kcal
- Fat: 8.4 kcal
- Carbs: 212 kcal
Cooked Nopales (Cactus Pads)
Nopales, cooked, without salt- Manganese, Mn: 0.41 mg
- Energy: 15 kcal
- Protein: 5.4 kcal
- Fat: 0.2 kcal
- Carbs: 13 kcal
Raw Sprouted Navy Beans
Beans, navy, mature seeds, sprouted, raw- Manganese, Mn: 0.41 mg
- Energy: 67 kcal
- Protein: 25 kcal
- Fat: 2.8 kcal
- Carbs: 52 kcal
Raw mustard spinach
Mustard spinach, (tendergreen), raw- Manganese, Mn: 0.41 mg
- Energy: 22 kcal
- Protein: 8.8 kcal
- Fat: 1.2 kcal
- Carbs: 16 kcal
Hopi blue corn somiviki bread
Bread, blue corn, somiviki (Hopi)- Manganese, Mn: 0.41 mg
- Energy: 186 kcal
- Protein: 12 kcal
- Fat: 6.12 kcal
- Carbs: 159 kcal
Cooked Roasted Buckwheat Groats
Buckwheat groats, roasted, cooked- Manganese, Mn: 0.4 mg
- Energy: 92 kcal
- Protein: 14 kcal
- Fat: 2.48 kcal
- Carbs: 80 kcal
Raw yam
Yam, raw- Manganese, Mn: 0.4 mg
- Energy: 118 kcal
- Protein: 6.12 kcal
- Fat: 0.68 kcal
- Carbs: 112 kcal
Cassava flour
Flour, cassava- Manganese, Mn: 0.4 mg
- Energy: 357 kcal
- Protein: 3.67 kcal
- Fat: 1.98 kcal
- Carbs: 349 kcal
Raw broccoli raab
Broccoli raab, raw- Manganese, Mn: 0.4 mg
- Energy: 22 kcal
- Protein: 13 kcal
- Fat: 1.96 kcal
- Carbs: 11 kcal
Raw Farmed Eastern Oysters
Mollusks, oyster, eastern, farmed, raw- Manganese, Mn: 0.39 mg
- Energy: 59 kcal
- Protein: 21 kcal
- Fat: 6.2 kcal
- Carbs: 22 kcal
Raw beet greens
Beet greens, raw- Manganese, Mn: 0.39 mg
- Energy: 22 kcal
- Protein: 8.8 kcal
- Fat: 0.52 kcal
- Carbs: 17 kcal
Raw wasabi root
Wasabi, root, raw- Manganese, Mn: 0.39 mg
- Energy: 109 kcal
- Protein: 19 kcal
- Fat: 2.52 kcal
- Carbs: 94 kcal
Raw strawberries
Strawberries, raw- Manganese, Mn: 0.39 mg
- Energy: 32 kcal
- Protein: 2.68 kcal
- Fat: 1.2 kcal
- Carbs: 31 kcal
Raw cassava
Cassava, raw- Manganese, Mn: 0.38 mg
- Energy: 160 kcal
- Protein: 5.44 kcal
- Fat: 1.12 kcal
- Carbs: 152 kcal
Raw Taro
Taro, raw- Manganese, Mn: 0.38 mg
- Energy: 112 kcal
- Protein: 6 kcal
- Fat: 0.8 kcal
- Carbs: 106 kcal
Canned Pinto Beans
Beans, pinto, canned, drained solids- Manganese, Mn: 0.38 mg
- Energy: 114 kcal
- Protein: 28 kcal
- Fat: 3.6 kcal
- Carbs: 81 kcal
Cooked broccoli raab
Broccoli raab, cooked- Manganese, Mn: 0.38 mg
- Energy: 25 kcal
- Protein: 15 kcal
- Fat: 2.08 kcal
- Carbs: 12 kcal
Orange pineapple juice blend
Orange Pineapple Juice Blend- Manganese, Mn: 0.38 mg
- Energy: 51 kcal
- Protein: 1.64 kcal
- Fat: 0.32 kcal
- Carbs: 49 kcal
Corn flour, White masa enriched
Corn flour, masa, enriched, white- Manganese, Mn: 0.38 mg
- Energy: 363 kcal
- Protein: 34 kcal
- Fat: 15 kcal
- Carbs: 306 kcal
Corn flour, White masa unenriched
Corn flour, masa, unenriched, white- Manganese, Mn: 0.38 mg
- Energy: 363 kcal
- Protein: 34 kcal
- Fat: 15 kcal
- Carbs: 306 kcal
Corn flour, Yellow masa enriched
Corn flour, yellow, masa, enriched- Manganese, Mn: 0.38 mg
- Energy: 363 kcal
- Protein: 34 kcal
- Fat: 15 kcal
- Carbs: 306 kcal
Canned navy beans
Beans, navy, mature seeds, canned- Manganese, Mn: 0.38 mg
- Energy: 113 kcal
- Protein: 30 kcal
- Fat: 1.72 kcal
- Carbs: 82 kcal
Cooked Japanese Soba Noodles
Noodles, japanese, soba, cooked- Manganese, Mn: 0.37 mg
- Energy: 99 kcal
- Protein: 20 kcal
- Fat: 0.4 kcal
- Carbs: 86 kcal
Raw chives
Chives, raw- Manganese, Mn: 0.37 mg
- Energy: 30 kcal
- Protein: 13 kcal
- Fat: 2.92 kcal
- Carbs: 17 kcal
Raw Agar Seaweed
Seaweed, agar, raw- Manganese, Mn: 0.37 mg
- Energy: 26 kcal
- Protein: 2.16 kcal
- Fat: 0.12 kcal
- Carbs: 27 kcal
Raw Irish moss seaweed
Seaweed, irishmoss, raw- Manganese, Mn: 0.37 mg
- Energy: 49 kcal
- Protein: 6.04 kcal
- Fat: 0.64 kcal
- Carbs: 49 kcal
Frozen Turnip Greens
Turnip greens, frozen, unprepared- Manganese, Mn: 0.37 mg
- Energy: 22 kcal
- Protein: 9.88 kcal
- Fat: 1.24 kcal
- Carbs: 15 kcal
Raw strawberries
Strawberries, raw- Manganese, Mn: 0.37 mg
- Energy: 36 kcal
- Protein: 2.56 kcal
- Fat: 0.88 kcal
- Carbs: 32 kcal
Raw strawberries
Strawberries, raw- Manganese, Mn: 0.37 mg
- Energy: 36 kcal
- Protein: 2.56 kcal
- Fat: 0.88 kcal
- Carbs: 32 kcal
Raw Swiss chard
Chard, swiss, raw- Manganese, Mn: 0.37 mg
- Energy: 19 kcal
- Protein: 7.2 kcal
- Fat: 0.8 kcal
- Carbs: 15 kcal
Plain focaccia flatbread
Focaccia, Italian flatbread, plain- Manganese, Mn: 0.36 mg
- Energy: 249 kcal
- Protein: 35 kcal
- Fat: 32 kcal
- Carbs: 143 kcal
Canned Large Lima Beans
Lima beans, large, mature seeds, canned- Manganese, Mn: 0.36 mg
- Energy: 79 kcal
- Protein: 20 kcal
- Fat: 0.68 kcal
- Carbs: 60 kcal
Raw Arrowhead
Arrowhead, raw- Manganese, Mn: 0.36 mg
- Energy: 99 kcal
- Protein: 21 kcal
- Fat: 1.16 kcal
- Carbs: 81 kcal
Raw Corn Salad
Cornsalad, raw- Manganese, Mn: 0.36 mg
- Energy: 21 kcal
- Protein: 8 kcal
- Fat: 1.6 kcal
- Carbs: 14 kcal
Raw Japanese persimmons
Persimmons, japanese, raw- Manganese, Mn: 0.36 mg
- Energy: 70 kcal
- Protein: 2.32 kcal
- Fat: 0.76 kcal
- Carbs: 74 kcal
Raw Pumpkin Leaves
Pumpkin leaves, raw- Manganese, Mn: 0.36 mg
- Energy: 19 kcal
- Protein: 13 kcal
- Fat: 1.6 kcal
- Carbs: 9.32 kcal
Homemade Irish Soda Bread
Bread, irish soda, prepared from recipe- Manganese, Mn: 0.36 mg
- Energy: 290 kcal
- Protein: 26 kcal
- Fat: 20 kcal
- Carbs: 224 kcal
Candy, Truffles (homemade)
Candies, truffles, prepared-from-recipe- Manganese, Mn: 0.35 mg
- Energy: 510 kcal
- Protein: 25 kcal
- Fat: 135 kcal
- Carbs: 180 kcal
Raw dock leaves
Dock, raw- Manganese, Mn: 0.35 mg
- Energy: 22 kcal
- Protein: 8 kcal
- Fat: 2.8 kcal
- Carbs: 13 kcal
Dried Zante Currants
Currants, zante, dried- Manganese, Mn: 0.35 mg
- Energy: 290 kcal
- Protein: 14 kcal
- Fat: 0.88 kcal
- Carbs: 308 kcal
Seedless raspberry puree
Raspberries, puree, seedless- Manganese, Mn: 0.34 mg
- Energy: 41 kcal
- Protein: 4.08 kcal
- Fat: 3.48 kcal
- Carbs: 32 kcal
Raw Dandelion Greens
Dandelion greens, raw- Manganese, Mn: 0.34 mg
- Energy: 45 kcal
- Protein: 11 kcal
- Fat: 2.8 kcal
- Carbs: 37 kcal
Frozen Mustard Greens (unprepared)
Mustard greens, frozen, unprepared- Manganese, Mn: 0.34 mg
- Energy: 20 kcal
- Protein: 9.96 kcal
- Fat: 1.08 kcal
- Carbs: 14 kcal
Raw Brussels sprouts
Brussels sprouts, raw- Manganese, Mn: 0.34 mg
- Energy: 43 kcal
- Protein: 14 kcal
- Fat: 1.2 kcal
- Carbs: 36 kcal
Raw Blueberries
Blueberries, raw- Manganese, Mn: 0.34 mg
- Energy: 57 kcal
- Protein: 2.96 kcal
- Fat: 1.32 kcal
- Carbs: 58 kcal
Raw Peeled European Chestnuts
Nuts, chestnuts, european, raw, peeled- Manganese, Mn: 0.34 mg
- Energy: 196 kcal
- Protein: 6.52 kcal
- Fat: 5 kcal
- Carbs: 177 kcal
Raw green snap beans
Beans, snap, green, raw- Manganese, Mn: 0.33 mg
- Energy: 40 kcal
- Protein: 7.88 kcal
- Fat: 1.1 kcal
- Carbs: 30 kcal
Vegetarian Canned Refried Beans
Refried beans, canned, vegetarian- Manganese, Mn: 0.33 mg
- Energy: 83 kcal
- Protein: 21 kcal
- Fat: 3.48 kcal
- Carbs: 54 kcal
Microwaved green snap beans
Beans, snap, green, microwaved- Manganese, Mn: 0.33 mg
- Energy: 33 kcal
- Protein: 9.24 kcal
- Fat: 2 kcal
- Carbs: 26 kcal
Raw Chinese water chestnuts
Waterchestnuts, chinese, (matai), raw- Manganese, Mn: 0.33 mg
- Energy: 97 kcal
- Protein: 5.6 kcal
- Fat: 0.4 kcal
- Carbs: 96 kcal
Butter Croissants
Croissants, butter- Manganese, Mn: 0.33 mg
- Energy: 406 kcal
- Protein: 33 kcal
- Fat: 84 kcal
- Carbs: 183 kcal
Raw Beets
Beets, raw- Manganese, Mn: 0.33 mg
- Energy: 43 kcal
- Protein: 6.44 kcal
- Fat: 0.68 kcal
- Carbs: 38 kcal
Toasted cinnamon raisin bagel
Bagels, cinnamon-raisin, toasted- Manganese, Mn: 0.33 mg
- Energy: 294 kcal
- Protein: 42 kcal
- Fat: 7.2 kcal
- Carbs: 237 kcal
Dried Sulfured Pears (Uncooked)
Pears, dried, sulfured, uncooked- Manganese, Mn: 0.33 mg
- Energy: 262 kcal
- Protein: 7.48 kcal
- Fat: 2.52 kcal
- Carbs: 279 kcal
Cooked Drained Beets
Beets, cooked, boiled, drained- Manganese, Mn: 0.33 mg
- Energy: 44 kcal
- Protein: 6.72 kcal
- Fat: 0.72 kcal
- Carbs: 40 kcal
Ready-to-Bake/Fry Corn Tortillas
Tortillas, ready-to-bake or -fry, corn- Manganese, Mn: 0.33 mg
- Energy: 218 kcal
- Protein: 23 kcal
- Fat: 11 kcal
- Carbs: 179 kcal
Raw or frozen durian
Durian, raw or frozen- Manganese, Mn: 0.33 mg
- Energy: 147 kcal
- Protein: 5.88 kcal
- Fat: 21 kcal
- Carbs: 108 kcal
Pasta, Cooked enriched (with salt)
Pasta, cooked, enriched, with added salt- Manganese, Mn: 0.32 mg
- Energy: 157 kcal
- Protein: 23 kcal
- Fat: 3.72 kcal
- Carbs: 122 kcal