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Manganese (Mn) Content Rich Natural Raw Foods


No.
Food Name
mg
(in 100g food)
1 Barley, pearled 4.604
2 Rice, white, long-grain, regular, enriched 4.191
3 Toaster pastries, fruit (includes apple, blueberry, cherry, stberry) 3.942
4 Mushrooms 3.607
5 Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, lemon, raspberry, stberry) 1.991
6 Avocados, California 1.911
7 Tomatillos 1.849
8 Mollusks, clam, mixed species 1.764
9 Mollusks, oyster, eastern, wild 1.379
10 Parsley 1.31
11 Jerusalem-artichokes 1.3
12 Peppers, hot chili, red 1.244
13 Nectarines 1.125
14 Carrots 0.982
15 Peppers, sweet, red 0.979
16 Peppers, hot chili, green 0.951
17 Oat bran 0.934
18 Peaches 0.805
19 Mung beans, mature seeds, sprouted 0.749
20 Melons, cantaloupe 0.733
21 Spinach 0.723
22 Garlic 0.7
23 Plantains 0.686
24 Avocados, Florida 0.673
25 Bananas 0.665
26 Blackberries 0.645
27 Broccoli 0.638
28 Broccoli, flower clusters 0.636
29 Chives 0.633
30 Apricots 0.6
31 Raspberries 0.598
32 Tomatoes, red, ripe, year round average 0.595
33 Mangos 0.584
34 Carrots, baby 0.56
35 Nuts, coconut meat 0.54
36 Cauliflower 0.526
37 Onions, spring or scallions (includes tops and bulb) 0.525
38 Pineapple, all varieties 0.489
39 Squash, summer, all varieties 0.486
40 Alfalfa seeds, sprouted 0.481
41 Peppers, sweet, green 0.479
42 Seaweed, kelp 0.47
43 Cabbage, red 0.418
44 Melons, honeydew 0.418
45 Blueberries 0.417
46 Plums 0.416
47 Stberries, frozen, sweetened, sliced 0.401
48 Endive 0.4
49 Orange juice 0.399
50 Stberries 0.383
51 Tangerines, (mandarin oranges) 0.376
52 Lettuce, green leaf 0.375
53 Carambola, (starfruit) 0.366
54 Lettuce, butterhead (includes boston and bibb types) 0.357
55 Kiwi fruit, (chinese gooseberries), fresh 0.34
56 Papayas 0.338
57 Celery 0.32
58 Lettuce, cos or romaine 0.312
59 Cabbage, savoy 0.3
60 Cabbage 0.3
61 Oranges, all commercial varieties 0.281
62 Grapefruit, white, all areas 0.268
63 Radishes 0.244
64 Pears, asian 0.218
65 Grapefruit, pink and red, all areas 0.204
66 Shallots 0.2
67 Grapefruit juice, white 0.199
68 Grapefruit juice, pink 0.199
69 Grapes, red or green (european type varieties, such as, Thompson seedless) 0.188
70 Watermelon 0.177
71 Pears 0.157
72 Cherries, sweet 0.154
73 Lime juice 0.142
74 Lettuce, iceberg (includes crisphead types) 0.123
75 Egg, white, fresh 0.104
76 Lemons, without peel 0.1
77 Lemon juice 0.1
78 Cucumber, with peel 0.098
79 Apples, with skin 0.091
80 Apples, without skin 0.09
81 Onions 0.083
82 Egg, whole, fresh 0.07
83 Cucumber, peeled 0.037
84 Egg, yolk, fresh 0.024


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