Rice BranCrude Rice Bran125482.816.61.2528.401973.570.790.79283.35356.4
Wheat GermCrude Wheat Germ142938.66.62.87210206NANANANA52.49252.8
Wheat BranCrude Wheat Bran857172.50.668.102561.63NANANA17061.745.6
TeffRaw Teff14579.451.80.543.7NA2907.31.872.92.4631.852.836.7
Fireweed LeavesRaw Fireweed Leaves40911NANANA076.3NANANANA4218.726.6
Dark Rye FlourRye flour, dark12908.81.070.583.5702729.170.910.877.14946324
Oat BranRaw Oat Bran976285.270.4810.502635.75NANANA6168.722.3
Lemon Grass Raw Lemon Grass 3931.940.470.120.550100NANANANANA7.2220.7
OatsOats154427.44.830.449.620263NANANANA426719.5
Dried Agar SeaweedSeaweed, agar, dried12141.20.240.0040.016032111.8NANANA30.624.617
Whole Wheat FlourWhole-grain Wheat Flour13499.921.70.294.3402861.630.201.4342.552.416
Hard Red Spring WheatWheat, hard red spring13067.621.250.142.902701.63NANANA48.46116
Oat FlourPartially Debranned Oat Flour1603366.380.5812.602613.1800.4225.85816
Brown Rice FlourRice flour, brown1441112.20.173.803042.6NANANA18.328.716
Hard white WheatWheat, hard white13576.81.10.142.8403011.63NANANA48.44515
Brown RiceRaw Medium-grain Brown Rice143710.62.130.163.640302NANANANA13.529.815
Soft White WheatWheat, soft white13497.91.460.143.1802991.63NANANA50.442.413.5
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour13187.741.7NANA02964.05NANANA523813.5
Raw AmaranthUncooked Amaranth Grain1472285.80.171102596.70.041.075.5626.65413.2
TriticaleTriticale13348.31.450.243.40286NANANANANA51.812.7
EpazoteRaw Epazote1272.06NANANA029.5NANANANA151.312.3
BulgurDry Bulgur13575.280.920.0912.0603011.63NANANA49.648.812
Durum WheatWheat, durum13459.81.80.193.70282NANANANANA54.312
Whole Wheat PastaDry Whole-Wheat Pasta139711.61.70.284.20291111.20.952.736.55512
Raw SpeltUncooked Spelt13419.641.60.264.730279270.953.332.3442.55812
Cooked TeffTeff, cooked4012.58NANANA079NANANANA1115.411.4
Grape LeavesRaw Grape Leaves3698.41.333.40.59068.725NANANA43.722.211.3
Long-grain Brown RiceRaw Long-grain Brown Rice145712.72.350.133.8403032.6002.614.33011.3
Spinach Spaghetti Dry Spinach Spaghetti 14766.230.90.292.25029710.8NANANA425310.5
Dried LeeksFreeze-dried Leeks12748.331.12.741.870296NANANANA41.360.310.5
RyeRye grain13416.470.780.432.603013.90.440.642.8604110.2
Medium Rye flourRye flour, medium13856.030.710.392.3702994.370.480.243.5747439.57
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 143710.61.40.253.43NA29010.30.790.792.44053.68.9
Raw QuinoaQuinoa, uncooked1461242.81.03120255NANANANA27.8568.07
Buckwheat FlourWhole-groat Buckwheat Flour133012.32.70.283.5028010.3NANA6.7539.7508.06
Hulled BarleyBarley, hulled14059.131.90.443.9602923.18NANANA68.749.57.7
Dried SpirulinaDried Spirulina Seaweed115130.610.53.274.9809512.3NANANA14.32287.54
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1246121.770.585.80273162NANANA84.5717.53
Wheat SproutsSprouted Wheat7865.040.820.12.10169NANANANA4.3729.77.37
Sun-dried TomatoesTomatoes, sun-dried102411.81.70.0444.40221149NANANA49567.33
GarlicRaw Garlic59120.350.0790.9101313.97NANANA8.3325.26.64
MilletRaw Millet150016.72.870.4780289NANANANA33.743.76.48
Roasted BuckwheatRoasted Buckwheat Groats137310.82.350.253.040297NANANANA4146.66.42
SorghumSorghum Grain130613.72.420.265.93028610NANANA26.6426.37
Dried Pasilla PeppersPeppers, pasilla, dried136963NANANA0203NANANANA106496.27
Cooked Spinach SpaghettiSpaghetti, spinach, cooked5162.50.360.120.90104NANANANANA185.97
Dried ShallotsFreeze-dried Shallots138120.330.040.730320151NANANA62.3495.62
Wakame SeaweedRaw Wakame Seaweed1792.540.520.0080.04036.32.58NANANA2125.56
Canned Hearts Of PalmHearts of palm, canned1112.460.520.0750.73018.3NANANANA9.53105.53
Onions FlakesDry Onions Flakes13851.830.310.0360.670331148NANANA36.535.55.5
Dried ChivesFreeze-dried Chives1234142.350.295.140255NANANANA104845.36
Boiled Potato SkinBoiled Potato Skin no Salt3100.40.10.040.13068.3NANANANA1311.45.3
Wild RiceRaw Wild Rice14174.30.621.21.502979.92NANA2.6624.658.55.27
Raw Pearled BarleyBarley, pearled, raw13974.60.970.22203083.18NANANA6239.35.25
Cooked Whole-wheat PastaPasta, whole-wheat, cooked5916.80.960.142.1401192.980.280.280.7915.523.85.24
BuckwheatBuckwheat136113.52.940.313.80284NANANANA39.752.65.16
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry13342.80.540.0640.810296NANANANANA575.12
Dried Ancho PeppersPeppers, ancho, dried111532.53.250.65170204NANANANA85.7475.08
Whole Sorghum FlourWhole-grain Sorghum Flour142513.32.10.245.3NA3047.70.645.21.872633.55
Boiled Young Lima BeansBoiled and Drained Young Lima Beans4881.270.290.20.410946.47NANANA21.4274.97
Young Lima BeansRaw Young Lima Beans4483.40.790.541.120805.87NANANA19.4274.82
Rice FlourUnenriched White Rice Flour14535.641.530.271.2403180.48NANANA9.5323.64.76
Barley Malt flourBarley malt flour14337.31.530.383.403113.18NANANA28414.73
Dried Shiitake MushroomsMushrooms, shiitake, dried11753.930.890.0520.5502998.77NANANA45.6384.67
Light Rye FlourRye flour, light14175.280.60.33203043.70.360.562.2631.8394.6
Dried PepeaoPepeao, dried11831.75NANANA0322NANANANANA194.57
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans496283.91.8714037.3NANANANA3.18524.5
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched14292.30.630.110.510315NANANANA5.5626.24.37
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched14292.30.630.110.510315NANANANANA26.24.37
Cooked Brown RiceCooked Medium-grain Brown Rice4453.30.650.0521.12093NANANANA7.149.24.35
EppawRaw Eppaw5957.14NANANA0126NANANANANA18.34.34
Cooked SpeltSpelt, cooked5043.37NANANA0105NANANANA15.5224.33
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched14492.60.710.120.5803170.480.0790.0790.325.1628.34.3
RiceRaw Regular Long-grain White Rice14492.60.710.120.5803170.48NANANA5.1628.34.3
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked14212.060.560.0950.450314NANANANA1125.84.1
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched14212.060.560.0950.450314NANANANANA25.84.1
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry14844.11.170.0671.203211.30.0790.440.837.14304.1
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry14844.11.170.0671.203211.30.0790.440.837.14304.1
Barley flourBarley flour or meal13696.351.330.312.7602963.18NANANA4041.74.1
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina6315.950.950.152.16NA1253.370.280.280.7918.3234.1
Cooked KamutCooked Khorasan Wheat5243.30.31NANA011012NANANA1722.74.1
Millet FlourMillet flour1516172.130.1710NA2986.6051.21442.73.98
Laver SeaweedRaw Laver Seaweed1391.10.240.0040.016020.31.94NANANA1.2233.92
Canned Mashed Sweet PotatoSweet potato, canned, mashed4010.790.160.0520.2809221.6NANANA6.757.863.92
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt5240.40.10.040.130118NANANANA2217.43.9
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4883.851.030.0441.401020.95000.956.35113.87
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked14692.20.440.0320.750324NANANANA11273.87
Cooked Oat BranOat bran, cooked1593.40.650.061.3045.4NANANANA10.312.73.83
Chrysanthemum LeavesRaw Chrysanthemum Leaves952.22NANANA012NANANANA1213.33.74
Garland ChrysanthemumRaw Garland Chrysanthemum952.22NANANA012NANANANA1213.33.74
Frozen Fiddlehead FernsFrozen Fiddlehead Ferns, Unprepared1351.4NANANA022.8NANANANANA173.73
Boiled SpinachBoiled and Drained Spinach911.030.170.370.0670151.7NANANA9.5311.83.7
KaleRaw Kale1395.90.711.51.15017.53.931.631.60.7116.311.63.65
Dry PastaDry Unenriched Pasta147261.10.0952.14029610.60.440.481.912.751.83.64
SpinachRaw Spinach911.550.250.550.1014.41.670.60.440.288.7311.43.56
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared5522.780.730.480.670100NANANANA2035.63.5
Frozen OkraFrozen Okra, Unprepared1190.990.260.0040.26026.311.8NANANA8.736.73.46
Boiled Drumstick LeavesBoiled and Drained Drumstick Leaves2383.70.600.06044.33.97NANANA7.94213.45
Cooked Frozen OkraBoiled and Drained Frozen Okra1150.950.250.0040.25025.411.4NANANA8.336.473.35
Sun-dried Chile PeppersSun-dried Hot Chile Peppers1286233.230.091120277163NANANA114423.26
Macronutrients in Top 100 Vegetables & Cereals with the highest Manganese content per 14 oz
In the above table you can find and compare the amount of macronutrients in all vegetables & cereals , sorted by most amount of Manganese per 14 ounces.
Top 5 vegetables & cereals with most amount of manganese per 14 ounces are:
- Crude Rice Bran
- Crude Wheat Germ
- Crude Wheat Bran
- Raw Teff
- Raw Fireweed Leaves