Rice BranCrude Rice Bran125482.816.61.2528.401973.570.790.79283.35356.4
Wheat GermCrude Wheat Germ142938.66.62.87210206NANANANA52.49252.8
Blanched HazelnutsBlanched Hazelnuts Or Filberts249624318.50.2322067.5140.280.2813.343.754.450.2
Wheat BranCrude Wheat Bran857172.50.668.102561.63NANANA17061.745.6
TeffRaw Teff14579.451.80.543.7NA2907.31.872.92.4631.852.836.7
Pine NutsDried Pine Nuts267127119.40.6513205214.20.280.2813.714.754.335
Hemp SeedsHulled Hemp Seeds219519318.339.8109034.45.951.230.793.371612530
HazelnutsNuts, hazelnuts or filberts249224117.70.3531066.317.20.280.2816.738.559.324.5
Dark Rye FlourRye flour, dark12908.81.070.583.5702729.170.910.877.14946324
Oat BranRaw Oat Bran976285.270.4810.502635.75NANANA6168.722.3
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts2564248180.2433.407019.40.280.281937.359.722
OatsOats154427.44.830.449.620263NANANANA426719.5
HickorynutsDried Hickorynuts2608255284.1682072.4NANANANA25.450.518.3
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels221919534.40.4882042.55.560.60.524.52412018
PecansPecans nuts274328624.53.98205515.80.160.1615.53836.418
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels2278195340.4477.8058.45.10.280.284.5225.811818
Pinyon Pine NutsDried Pinyon Pine Nuts249624237.23.1299076.6NANANANA42.54617
Macadamia NutsRaw Macadamia Nuts2850301480.825.14055180.280.2817.63431.416.4
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
Roasted PecansDry Roasted Pecans2818295253.9577.7053.8160.160.161637.337.715.6
Hard white WheatWheat, hard white13576.81.10.142.8403011.63NANANA48.44515
Brown RiceRaw Medium-grain Brown Rice143710.62.130.163.640302NANANANA13.529.815
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried14294.920.730.121.140323NANANANANA2114.7
Oil Roasted PecansNuts, pecans, oil roasted, without salt added283829928.74.189.5051.615.80.160.1615.537.736.514.7
WalnutsEnglish Walnuts259625924.336151054.410.40.360.329.6426.660.413.5
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
BulgurDry Bulgur13575.280.920.0912.0603011.63NANANA49.648.812
Roasted Macadamia NutsDry Roasted Macadamia Nuts285030247.40.785.1705316.40.280.281631.83112
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
Long-grain Brown RiceRaw Long-grain Brown Rice145712.72.350.133.8403032.6002.614.33011.3
Toasted Dried CoconutToasted Dried Coconut Meat2350187165NA2.040176NANANANANA2111
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed2715274243NA3085.4NANANANANA2111
Dried CoconutDried Coconut Meat261925622702.809429NANANA64.727.311
ChiaDried Chia Seeds192912213.270.8230167NANANANA13765.611
Spinach Spaghetti Dry Spinach Spaghetti 14766.230.90.292.25029710.8NANANA425310.5
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried14417.21.060.181.660317NANANANANA2710.3
RyeRye grain13416.470.780.432.603013.90.440.642.8604110.2
Roasted Sesame SeedsRoasted Whole Sesame Seeds224219126.71.44820102NANANANA55.667.39.9
FlaxseedSeeds, flaxseed211916714.59123.401156.1501.64.5610872.69.85
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added240921916.7053.70701800.1617.441.784.39.76
Whole Sesame SeedsDried Whole Sesame Seeds227419727.61.5850931.2NANANA4770.49.76
Medium Rye flourRye flour, medium13856.030.710.392.3702994.370.480.243.5747439.57
Dried PilinutsNuts, pilinuts, dried2854316124NA30015.8NANANANANA439.2
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 143710.61.40.253.43NA29010.30.790.792.44053.68.9
Roasted AlmondsDry Roasted Almonds237320916.20.0451.4083.419.30.040.041943.3838.86
AlmondsNuts, almonds2298198150.01249085.517.30.440.6715.749.6848.65
Plain Almond ButterPlain Almond Butter no Salt243722016.50.02854074.717.600.07917.241838.46
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt245722523.60.31148081.7NANANANA45.668.38.4
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt231019820.70.2713009611NANANA4476.78.37
Sunflower Seed ButterSunflower Seed Butter no Salt244921918.60.238.6093420041.722.668.68.23
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted7983.180.470.0790.740179NANANANANA11.88.2
Raw QuinoaQuinoa, uncooked1461242.81.03120255NANANANA27.8568.07
Buckwheat FlourWhole-groat Buckwheat Flour133012.32.70.283.5028010.3NANA6.7539.7508.06
Sunflower SeedsDried Sunflower Seed Kernels231820417.70.2491079.410.4NANA9.923482.57.74
Hulled BarleyBarley, hulled14059.131.90.443.9602923.18NANANA68.749.57.7
Wheat SproutsSprouted Wheat7865.040.820.12.10169NANANANA4.3729.77.37
Blanched AlmondsNuts, almonds, blanched234220815.70.0164907418.400.1217.739.3857.3
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted9494.720.690.121.10208NANANANANA17.86.78
Oil Roasted CashewsOil Roasted Cashew Nuts230219033.60.2733.60119200.320.3219.213676.62
Cashew NutsRaw Cashew Nuts2195174310.2531012023.50.20.2231372.36.57
MilletRaw Millet150016.72.870.4780289NANANANA33.743.76.48
Roasted BuckwheatRoasted Buckwheat Groats137310.82.350.253.040297NANANANA4146.66.42
Watermelon Seed KernelsDried Watermelon Seed Kernels221118839NA112060.8NANANANANA1126.4
SorghumSorghum Grain130613.72.420.265.93028610NANANA26.6426.37
Chinese ChestnutsRaw Chinese Chestnuts8894.40.650.111.020195NANANANANA16.76.35
Japanese ChestnutsRaw Japanese Chestnuts6112.10.310.0520.490139NANANANANA8.936.3
Cooked Spinach SpaghettiSpaghetti, spinach, cooked5162.50.360.120.90104NANANANANA185.97
CoconutRaw Coconut Meat140513311801.45060.424.7NANANA35.713.25.95
Sesame FlourHigh fat Sesame Flour208814720.61.163.40106NANANANANA1225.9
TahiniSesame Butter from Roasted Kernels2362213301.6920841.94NANANA3767.55.78
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2504243361.04100046.61.90.280.41.2346815.7
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels225019126.71.448201031.9NANANA6767.35.66
Dried BeechnutsNuts, beechnuts, dried228619822.76.75730133NANANANANA24.65.32
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
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)131013812201.5026.4NANANANA8.7314.45.18
BuckwheatBuckwheat136113.52.940.313.80284NANANANA39.752.65.16
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled148417.73.320.756.230307NANANANA46.425.45.16
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry13342.80.540.0640.810296NANANANANA575.12
Whole Sorghum FlourWhole-grain Sorghum Flour142513.32.10.245.3NA3047.70.645.21.872633.55
Roasted PistachiosDry Roasted Pistachio Nuts227018222.40.8452011230.70.870.99284183.54.93
BrazilnutsDried Brazilnuts2616266640.1497046.69.25009.2529.8574.85
Pistachio NutsRaw Pistachio Nuts222318023.41.1556010830.40.951.2727.342804.76
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 peeled European ChestnutsNuts, chestnuts, european, dried, peeled146515.52.920.655.50311NANANANANA204.7
Roasted European ChestnutsNuts, chestnuts, european, roasted9728.731.640.373.08021042NANANA20.212.64.7
Light Rye FlourRye flour, light14175.280.60.33203043.70.360.562.2631.8394.6
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
Macronutrients in Top 100 Cereals & Nuts with the highest Manganese content per 14 oz
In the above table you can find and compare the amount of macronutrients in all cereals & nuts , sorted by most amount of Manganese per 14 ounces.
Top 5 cereals & nuts with most amount of manganese per 14 ounces are:
- Crude Rice Bran
- Crude Wheat Germ
- Blanched Hazelnuts Or Filberts
- Crude Wheat Bran
- Raw Teff