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Manganese, Mn

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Manganese, Mn Food List (top 100)

Food Name Nutrient Density Energy Density Insulin Load
Beef, New Zealand, imported, variety meats and by-products, liver, raw 53.6 1.33 19.5
Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled 52.1 1.50 21.8
Spices, cloves, ground 5.1 2.74 35.4
Jujube, Chinese, fresh, dried 2.5 2.81 69.2
Spices, ginger, ground 2.3 3.35 63.3
Epazote, raw 2.2 0.32 3.8
Spices, saffron 2.1 3.10 67.9
Spices, cardamom 2.1 3.11 46.5
Spices, cinnamon, ground 1.6 2.47 30.3
Fireweed, leaves, raw 1.5 1.03 11.3
Spices, turmeric, ground 1.4 3.12 51.7
Beef, New Zealand, imported, variety meats and by-products, tripe cooked, boiled 1.3 1.03 14.7
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw 1.3 3.78 66.3
Wheat bran, crude 1.2 2.16 33.1
Lemon grass (citronella), raw 1.2 0.99 26.3
Beef, New Zealand, imported, variety meats and by-products, tripe uncooked, raw 1.2 0.77 11.5
Spices, pepper, black 1.1 2.51 46.5
Blueberries, wild, frozen 1.1 0.57 9.5
Basil, fresh 1.1 0.23 2.7
Hearts of palm, canned 1.1 0.28 3.7
Spices, pumpkin pie spice 1.0 3.42 57.7
New Zealand spinach, raw 1.0 0.14 1.8
Rice bran, crude 1.0 3.16 39.2
New Zealand spinach, cooked, boiled, drained, without salt 1.0 0.12 1.5
New zealand spinach, cooked, boiled, drained, with salt 1.0 0.12 1.5
Spices, basil, dried 0.9 2.33 27.2
Amaranth leaves, cooked, boiled, drained, without salt 0.9 0.21 5.5
Amaranth leaves, cooked, boiled, drained, with salt 0.9 0.21 5.5
Spinach, cooked, boiled, drained, with salt 0.9 0.23 3.3
Spinach, cooked, boiled, drained, without salt 0.9 0.23 3.3
Spearmint, dried 0.9 2.85 35.2
Tea, tundra, herb and laborador combination (Alaska Native) 0.9 0.01 0.2
Mollusks, mussel, blue, raw 0.9 0.86 12.1
Mollusks, mussel, blue, cooked, moist heat 0.9 1.72 24.2
Chrysanthemum leaves, raw 0.8 0.24 1.9
Chrysanthemum, garland, raw 0.8 0.24 1.9
Spinach, raw 0.8 0.23 3.3
Vinespinach, (basella), raw 0.8 0.19 4.4
Amaranth leaves, raw 0.8 0.23 5.7
Celtuce, raw 0.8 0.18 2.5
Mollusks, clam, mixed species, canned, liquid 0.8 0.02 0.3
Wheat germ, crude 0.8 3.60 56.6
Pineapple, raw, traditional varieties 0.8 0.45 12.1
Pineapple, canned, water pack, solids and liquids 0.7 0.32 7.8
Grapes, muscadine, raw 0.7 0.57 10.5
Spices, parsley, dried 0.7 2.92 46.3
Blueberries, wild, raw (Alaska Native) 0.7 0.61 10.4
Butterbur, canned 0.7 0.03 0.4
Lambsquarters, steamed (Northern Plains Indians) 0.7 0.48 4.5
Lambsquarters, raw (Northern Plains Indians) 0.7 0.47 3.0
Mango, dried, sweetened 0.7 3.19 77.6
Seaweed, wakame, raw 0.6 0.45 10.1
Grape leaves, raw 0.6 0.93 9.4
Cattail, Narrow Leaf Shoots (Northern Plains Indians) 0.6 0.25 1.3
Dill weed, fresh 0.6 0.43 7.0
Okra, frozen, unprepared 0.6 0.30 5.3
Okra, frozen, cooked, boiled, drained, without salt 0.6 0.29 5.2
Nopales, raw 0.6 0.16 1.8
Spices, thyme, dried 0.6 2.76 32.0
Teff, cooked 0.6 1.01 20.0
Seaweed, laver, raw 0.6 0.35 9.2
Wocas, tuber, cooked, Oregon, yellow pond lily (Klamath) 0.6 0.34 5.1
Fiddlehead ferns, frozen, unprepared 0.6 0.34 8.2
Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS 0.6 0.31 7.2
Nopales, cooked, without salt 0.6 0.15 2.0
Spices, tarragon, dried 0.6 2.95 55.6
Spices, bay leaf 0.5 3.13 52.9
Spinach, canned, regular pack, drained solids 0.5 0.23 2.8
Spinach, canned, no salt added, solids and liquids 0.5 0.19 2.1
Spinach, canned, regular pack, solids and liquids 0.5 0.19 2.7
Spices, curry powder 0.5 3.25 13.1
Spearmint, fresh 0.5 0.44 3.7
Teff, uncooked 0.5 3.67 75.3
Okra, frozen, cooked, boiled, drained, with salt 0.5 0.34 5.2
Endive, raw 0.5 0.17 1.1
Spinach, frozen, chopped or leaf, unprepared 0.5 0.29 4.3
Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS 0.5 0.56 12.8
Oat bran, cooked 0.5 0.40 11.3
Okra, raw 0.5 0.33 5.3
Salmonberries, raw (Alaska Native) 0.5 0.47 8.6
Ginger root, pickled, canned, with artificial sweetener 0.5 0.20 2.4
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated 0.5 0.31 2.3
Oat bran, raw 0.5 2.46 65.1
Spices, coriander leaf, dried 0.5 2.79 54.0
Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry 0.4 2.59 18.9
Loganberries, frozen 0.4 0.55 8.6
Spices, savory, ground 0.4 2.72 26.8
Spices, poultry seasoning 0.4 3.07 59.7
Beans, snap, green, canned, no salt added, solids and liquids 0.4 0.15 2.5
Beans, snap, yellow, canned, regular pack, solids and liquids 0.4 0.15 2.5
Beans, snap, yellow, canned, no salt added, solids and liquids 0.4 0.15 2.5
Watercress, raw 0.4 0.11 2.2
Blueberries, wild, canned, heavy syrup, drained 0.4 1.07 23.7
Pineapple, canned, light syrup pack, solids and liquids 0.4 0.52 12.9
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt 0.4 0.34 4.2
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt 0.4 0.34 4.2
Collards, raw 0.4 0.32 2.8
Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water 0.4 0.51 12.7
Escarole, cooked, boiled, drained, no salt added 0.4 0.19 1.0
Nuts, hazelnuts or filberts, blanched 0.4 6.29 18.1

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