Manganese Mn in food, benefits and drawbacks

Ground cloves 60.13 mg

2614%

Ground ginger 33.30 mg

1447%

Dried chinese jujube 31.07 mg

1350%

Saffron 28.41 mg

1235%

Cardamom 28.00 mg

1217%

Ground turmeric 19.80 mg

860%

Ground cinnamon 17.47 mg

759%

Rice bran 14.21 mg

617%

Wheat germ 13.30 mg

578%

Black pepper (spice) 12.75 mg

554%

Wheat bran 11.50 mg

500%

Dried spearmint 11.48 mg

499%

Dried mango 10.00 mg

434%

Dried parsley 9.81 mg

426%

Dried basil 9.80 mg

426%

Raw teff 9.24 mg

401%

Dried pine nuts 8.80 mg

382%

Curry powder 8.30 mg

360%

Bay leaf 8.17 mg

355%

Dried tarragon 7.97 mg

346%

Dried thyme 7.87 mg

342%

Hemp seed 7.60 mg

330%

Celery seed 7.57 mg

329%

Simmered or steamed blue mussels 6.80 mg

295%

Poppy seed 6.71 mg

291%

Raw fireweed leaves 6.70 mg

291%

Dried butternuts 6.56 mg

285%

Fennel seed 6.53 mg

284%

Dried coriander leaf 6.36 mg

276%

Hazelnuts 6.18 mg

268%

Ground savory 6.10 mg

265%

Dark rye flour 6.06 mg

263%

Raw oat bran 5.63 mg

244%

Dry roasted hazelnuts 5.55 mg

241%

Dried marjoram 5.43 mg

236%

Raw lemon grass (citronella) 5.22 mg

227%

Dried oregano 4.99 mg

216%

Oats 4.92 mg

213%

Defatted peanut flour 4.90 mg

213%

Raspberry juice concentrate 4.67 mg

203%

Dried hickorynuts 4.61 mg

200%

Dried pumpkin and squash seed kernels 4.54 mg

197%

Pecans 4.50 mg

195%

Roasted pumpkin and squash seed kernels (without salt) 4.49 mg

195%

Roasted pumpkin and squash seed kernels (with salt) 4.49 mg

195%

Maple sugar 4.42 mg

192%

Soft red winter wheat 4.39 mg

190%

Dried pinyon pine nuts 4.33 mg

188%

White pepper (spice) 4.30 mg

186%

Dried agar seaweed 4.30 mg

186%

Low fat peanut flour 4.23 mg

183%

Whole grain triticale flour 4.19 mg

181%

Raw chickpeas 4.15 mg

180%

Raw macadamia nuts 4.13 mg

179%

Whole grain wheat flour 4.07 mg

176%

Hard red spring wheat 4.06 mg

176%

Oat flour 4.02 mg

174%

Brown rice flour 4.01 mg

174%

Hard red winter wheat 3.99 mg

173%

Dried dill weed 3.95 mg

171%

Dry roasted pecans (without salt) 3.93 mg

171%

Dry roasted pecans (with salt) 3.93 mg

171%

Dried black walnuts 3.90 mg

169%

Hard white wheat 3.82 mg

166%

Raw medium grain brown rice 3.74 mg

162%

Raw winged beans (mature seeds) 3.72 mg

161%

Dried japanese chestnuts 3.71 mg

161%

Oil roasted pecans (with salt) 3.70 mg

160%

Oil roasted pecans (without salt) 3.70 mg

160%

English walnuts 3.41 mg

148%

Soft white wheat 3.41 mg

148%

Raw blue mussels 3.40 mg

147%

Soft wheat whole grain wheat flour 3.40 mg

147%

Raw amaranth grain 3.33 mg

144%

Cumin seed 3.33 mg

144%

Triticale 3.21 mg

139%

Low fat soy flour 3.15 mg

136%

Ground sage 3.13 mg

136%

Raw epazote 3.10 mg

134%

Raw bulgur 3.05 mg

132%

Dry roasted macadamia nuts (with salt) 3.04 mg

132%

Dry roasted macadamia nuts (without salt) 3.04 mg

132%

Defatted soy flour 3.02 mg

131%

Durum wheat 3.01 mg

130%

Raw whole wheat pasta 2.98 mg

129%

Raw spelt 2.98 mg

129%

Raw parboiled brown rice 2.98 mg

129%

Ground allspice 2.94 mg

127%

Ground nutmeg 2.90 mg

126%

Cooked teff 2.86 mg

124%

Raw grape leaves 2.86 mg

124%

Raw long grain brown rice 2.85 mg

124%

Khorasan wheat 2.74 mg

118%

Dried chia seeds 2.72 mg

118%

Raw spanish peanuts 2.64 mg

114%

Freeze dried leeks 2.63 mg

114%

Dried chinese chestnuts 2.60 mg

113%

Rye grain 2.58 mg

112%

Toasted whole wheat bread 2.55 mg

110%

Raw soybeans 2.52 mg

109%

Broiled beef bottom sirloin 0.00 mg

0%

Menhaden fish oil 0.00 mg

0%

Flaxseed oil (cold pressed) 0.00 mg

0%

Oat oil 0.00 mg

0%

Sunflower oil (high oleic) 0.00 mg

0%

Palm kernel oil 0.00 mg

0%

Broiled pork center loin (boneless, chops) 0.00 mg

0%

Raw pork center loin (boneless, chops) 0.00 mg

0%

Raw pork feet 0.00 mg

0%

Salted butter 0.00 mg

0%