Wheat BranCrude Wheat Bran1395.90.880.232.83089.60.57NANANA59.421.616
Rice BranCrude Rice Bran9519.83.960.36.80470.850.190.190.472012.713.5
Wheat GermCrude Wheat Germ83.38.11.40.64.4043NANANANA1119.311
Cooked TeffTeff, cooked2971.93NANANA059NANANANA8.311.58.5
TeffRaw Teff81.71.950.370.110.77NA59.81.50.380.60.516.54117.55
Cooked Oat BranOat bran, cooked7506.451.220.112.43085.8NANANANA19.5247.23
Oat BranRaw Oat Bran1228.571.60.153.23080.81.77NANANA18.8216.87
Blanched HazelnutsBlanched Hazelnuts Or Filberts47.7292.230.0282.6208.11.660.0330.0331.65.256.536.03
Dark Rye FlourRye flour, dark922.050.250.140.83063.42.130.210.21.662214.75.6
Hemp SeedsHulled Hemp Seeds54.226.42.55.441504.70.810.170.110.462.17174.12
Pine NutsDried Pine Nuts44.630.52.20.07314.805.831.60.0310.0311.541.656.13.92
OatsOats775.320.940.0861.87051NANANANA8.17133.8
Hard Red Spring WheatWheat, hard red spring911.750.290.0330.660620.37NANANA11143.7
Whole Wheat FlourWhole-grain Wheat Flour88.22.20.380.0640.96063.50.360.04400.329.4411.73.6
Cooked Spinach SpaghettiSpaghetti, spinach, cooked2311.450.210.0690.52060.3NANANANANA10.63.47
Hard white WheatWheat, hard white87.71.50.240.0310.63066.60.36NANANA10.79.923.35
Brown Rice FlourRice flour, brown82.62.30.460.0350.79063.20.55NANANA3.85.983.3
Brown RiceRaw Medium-grain Brown Rice832.220.440.0340.76063NANANANA2.86.23.1
Japanese ChestnutsRaw Japanese Chestnuts1951.030.150.0250.24068NANANANANA4.43.1
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried83.31.030.150.0260.24068NANANANANA4.383.1
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts53610.150.0270.24067.7NANANANANA4.43.1
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted1491.20.180.030.28067.4NANANANANA4.433.1
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour901.760.39NANA067.30.92NANANA128.73.07
Soft White WheatWheat, soft white88.21.760.320.0320.71066.50.36NANANA11.29.433
Oat FlourPartially Debranned Oat Flour74.36.771.20.112.37048.80.5900.0740.374.83113
HazelnutsNuts, hazelnuts or filberts47.8292.130.0423.7407.982.070.0330.03324.637.142.95
Cooked Brown RiceCooked Medium-grain Brown Rice2682.220.440.0350.76063NANANANA4.826.22.94
TriticaleTriticale89.31.870.330.0540.76064.4NANANANANA11.72.87
Wheat SproutsSprouted Wheat1521.920.310.0390.8064.4NANANANA1.6711.32.8
Raw AmaranthUncooked Amaranth Grain815.681.180.0342.2052.81.370.0080.221.135.4112.7
BulgurDry Bulgur87.71.170.20.020.45066.60.36NANANA1110.82.67
Durum WheatWheat, durum88.52.20.40.0420.82063NANANANANA122.67
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2013.440.490.0721.1060.51.50.140.140.47.85122.66
Raw SpeltUncooked Spelt88.82.160.360.0581.06062.36.050.210.750.529.5132.65
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts46.4292.10.0283.908.172.270.0330.0332.24.376.982.58
Cooked SpeltSpelt, cooked2362NANANA062.5NANANANA9.2132.58
Whole Wheat PastaDry Whole-Wheat Pasta85.22.50.360.060.91062.52.340.260.20.587.84122.54
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels53.726.34.650.0641105.750.750.0810.070.613.2216.22.44
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2442.370.630.0270.87062.40.59000.593.96.72.38
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels52.325.64.470.05810.207.70.670.0370.0370.63.415.62.35
Cooked KamutCooked Khorasan Wheat2271.90.18NANA062.76.98NANANA9.77132.34
Long-grain Brown RiceRaw Long-grain Brown Rice81.72.60.480.0260.79062.30.54000.542.946.162.33
RyeRye grain88.81.450.170.0960.58067.30.870.0980.140.6313.49.182.3
Coconut WaterCoconut Water (liquid From Coconuts)15793.162.7800.032058.641.2NANANA17.411.42.24
Boiled BulgurCooked Bulgur3610.870.150.0140.340670.36NANANA16.3112.2
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts1961.50.220.0370.35066NANANANANA5.652.15
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried82.61.50.220.0370.35066NANANANANA5.642.15
Chinese ChestnutsRaw Chinese Chestnuts1341.50.220.0380.35065.7NANANANANA5.632.14
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted1261.50.220.0380.35065.7NANANANANA5.622.14
Spinach Spaghetti Dry Spinach Spaghetti 80.61.270.180.060.46060.32.2NANANA8.5510.82.13
HickorynutsDried Hickorynuts45.729.43.20.489.408.33NANANANA2.925.82.1
Lotus SeedsRaw Lotus Seeds3371.80.30.0910.96058.2NANANANANA142.1
Medium Rye flourRye flour, medium861.30.150.0840.510650.950.10.0520.77109.352.07
Pinyon Pine NutsDried Pinyon Pine Nuts47.7294.470.381209.2NANANANA5.15.52.07
Boiled European ChestnutsBoiled and Steamed European Chestnuts2293.160.60.131.1063.6NANANANANA4.61.96
PecansPecans nuts43.431.22.70.438.96061.720.0170.0171.74.1741.95
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1892.830.450.0741.03NA59.51.60.130.130.388.68111.95
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 832.220.290.0510.72NA60.62.150.170.170.58.37111.86
Buckwheat FlourWhole-groat Buckwheat Flour89.62.780.610.0640.79063.22.33NANA1.528.9611.31.8
Macadamia NutsRaw Macadamia Nuts41.831.75.040.0860.5405.771.90.0290.0291.853.63.31.73
ChiaDried Chia Seeds61.7192.06113.6026NANANANA21.210.21.7
Roasted PecansDry Roasted Pecans42.331.42.650.428.2705.731.70.0170.0171.73.9741.66
Raw QuinoaQuinoa, uncooked81.54.950.580.212.43052.3NANANANA5.711.51.66
Hulled BarleyBarley, hulled84.71.950.410.0930.85062.30.68NANANA14.710.61.65
Cooked QuinoaQuinoa, cooked2504.80.580.212.44053.32.18NANANA7111.58
WalnutsEnglish Walnuts46302.84.1717.506.31.20.0410.0371.13.0771.57
Oil Roasted PecansNuts, pecans, oil roasted, without salt added4231.63.040.439.4605.461.670.0170.0171.6443.861.55
SorghumSorghum Grain913.160.560.0591.36065.72.3NANANA6.19.71.46
Roasted European ChestnutsNuts, chestnuts, european, roasted1222.70.510.110.9506513NANANA6.243.91.44
Toasted Dried CoconutToasted Dried Coconut Meat50.72421NA0.26022.5NANANANANA2.71.4
Roasted BuckwheatRoasted Buckwheat Groats86.72.350.510.0540.66065NANANANA8.93101.4
FlaxseedSeeds, flaxseed5623.72.06133.3016.20.8700.220.6515.310.31.4
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1413.20.60.131.12064NANANANA11.43.41.34
Roasted Sesame SeedsRoasted Whole Sesame Seeds5325.53.570.1911013.7NANANANA7.4391.33
Boiled BuckwheatCooked Buckwheat Groats3262.020.440.0460.570652.930.330.651.38.8111.3
MilletRaw Millet79.43.350.570.0941.6058NANANANA6.758.751.3
Whole Sesame SeedsDried Whole Sesame Seeds52.4263.640.211012.30.16NANANA6.189.31.3
CoconutRaw Coconut Meat84.728.42500.310135.28NANANA7.632.821.27
Roasted Macadamia NutsDry Roasted Macadamia Nuts41.831.850.0820.5405.61.730.0290.0291.673.343.251.27
Dried CoconutDried Coconut Meat45.529.32600.32010.83.34NANANA7.43.131.25
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed4430.327NA0.3309.44NANANANANA2.321.22
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added49.427.32.0806.708.742.2500.022.165.210.51.2
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)1493127.4NA0.3408.3NANANANANA2.41.2
Coconut MilkRaw Coconut Milk1303127.600.3407.234.36NANANA2.8731.2
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)9131.52800.3406.05NANANANA23.31.2
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)15232.529NA0.3504.28NANANANANA3.081.17
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry89.30.630.120.0140.18066.6NANANANANA131.15
BuckwheatBuckwheat87.52.970.650.0680.84062.5NANANANA8.7511.61.14
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked3030.30.0580.0060.088065NANANANANA15.31.13
AlmondsNuts, almonds52261.970.0026.40112.250.0570.0882.056.48111.13
Raw Pearled BarleyBarley, pearled, raw85.20.990.210.0470.43066.20.68NANANA13.38.451.13
Roasted AlmondsDry Roasted Almonds5026.42.050.0056.5010.52.440.0050.0052.45.4710.51.1
Wild RiceRaw Wild Rice840.910.130.250.320632.1NANA0.565.212.41.1
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked2310.650.180.030.140650.12NANANA0.926.21.1
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt2310.650.180.030.140650.12NANANA0.926.21.1
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt51.525.72.70.03617012.41.4NANANA5.729.961.1
Whole Sorghum FlourWhole-grain Sorghum Flour83.62.80.440.0511.1NA641.620.131.10.395.57.041.05
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled80.23.570.670.151.26062NANANANA9.45.131.04
Plain Almond ButterPlain Almond Butter no Salt49272.030.0036.6509.22.1600.012.125.0310.21.04
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt48.527.52.90.0381809.98NANANANA5.578.341.02
Macronutrients in Top 100 Cereals & Nuts with the highest Manganese content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all cereals & nuts , sorted by most amount of Manganese per 300 calories.
Top 5 cereals & nuts with most amount of manganese per 300 calories are:
- Crude Wheat Bran
- Crude Rice Bran
- Crude Wheat Germ
- Cooked Teff
- Raw Teff