CornstarchCornstarch1310.0660.01200.03301200NANANA1.20.340.07
Tapioca PearlsDry Tapioca Pearls1400.0280.0070.0010.00301244.68NANANA1.260.270.15
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour2792.80.420.0360.88010600003.98.940.26
Corn BranCrude Corn Bran2232.050.290.0290.9101910NANANA17618.70.31
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles9630.44.731.9414.30500.24NANANA1.829.90.35
Cooked CouscousCouscous, cooked4460.710.130.0130.2701040.45NANANA6.25170.38
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2986.851.850.842.8095NANANANA14.315.80.39
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2426.521.760.82.67097NANANANA14.5150.39
White Canned HominyHominy, canned, white6946.10.850.0832.709910.5NANANA17.410.30.49
Yellow Canned HominyHominy, canned, yellow6946.10.850.0832.7099NANANANA17.410.30.49
Cooked Rice NoodlesRice noodles, cooked4630.930.110.0190.08801110.14NANANA4.638.30.53
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds11221.74.10.0869.8060.3NANANANA20.620.80.56
Cooked Corn PastaCooked Corn Gluten-free Pasta3972.90.40.041.250111NANANANA1910.40.61
Chow MeinChow Mein Chinese Noodles10622.57.150.13.7067.60NANANA7.111.50.61
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1395.350.750.0732.3601060.89NANANA109.60.64
CornYellow Corn Grain 1376.50.910.0892.8701020.88NANANA10130.66
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry1401.140.160.0410.420104NANANANA6.04160.67
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry1402.90.410.0391.250111NANANANA15.410.40.68
Dry Rice NoodlesRice noodles, dry1370.770.210.0360.1701100.16NANANA2.28.170.68
CornmealWhole-grain Yellow Cornmeal1384.960.70.0682.201060.88NANANA1011.20.69
Cashew ButterPlain Cashew Butter no Salt85428.30.156.96023.5NANANANA1.7150.69
Roasted CashewsDry Roasted Cashew Nuts8740.47.980.146.67028.54.36NANANA2.613.30.72
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg4033.950.560.221.830101NANANANANA17.60.78
Peeled European ChestnutsPeeled Raw European Chestnuts2553.20.60.141.120113NANANANANA4.160.86
Enriched SemolinaSemolina, enriched1391.460.210.0510.550101NANANANA5.417.60.86
SemolinaSemolina, unenriched1391.460.210.0510.550101NANANANA5.417.60.86
BrazilnutsDried Brazilnuts765112.20.02718.508.91.77001.775.7110.93
Almond pasteNuts, almond paste10930.32.870.226.105239.6NANANA5.249.830.93
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour1371.350.210.030.5401050.37NANANA3.7140.94
Wheat FlourUnenriched All-purpose White Wheat Flour1371.350.210.030.5401050.37NANANA3.7140.94
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked3820.690.0950.0230.250105NANANANANA15.30.96
Cooked PastaPasta, cooked, unenriched, without added salt3162.940.560.0760.930981.770.0950.130.285.718.41
Dry CouscousCouscous, dry1330.850.160.0160.320103NANANANA6.65171.04
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes11030.72900.2405740.30.0110.5839.7113.431.05
Pearled BarleyCooked Pearled Barley4071.80.380.0850.7801151.14NANANA15.49.21.05
Pistachio NutsRaw Pistachio Nuts89.340.55.270.2612.6024.36.840.210.296.139.46181.07
Roasted PistachiosDry Roasted Pistachio Nuts87.4404.930.1911.5024.76.770.190.226.2918.41.1
Sesame Seed KernelsDried Hulled Sesame Seed Kernels79.248.57.180.212009.30.380.0550.0790.259.216.21.14
Cooked MilletMillet, cooked4204.20.720.1220990.55NANANA5.4614.71.14
Dried BeechnutsNuts, beechnuts, dried8743.44.961.4816029NANANANANA5.41.16
TahiniSesame Butter from Roasted Kernels84456.330.3419.40180.41NANANA7.814.31.22
Dry PastaDry Unenriched Pasta1352.040.370.0320.7301013.60.150.160.654.317.61.24
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels8842.35.930.3218.20230.42NANANA15151.26
Millet FlourMillet flour1315.560.70.0583.34NA982.1701.650.394.6141.3
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked1350.740.150.0110.260110NANANANA3.89.21.3
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked5150.980.20.0150.3401090.26NANANA5.1510.41.35
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched3850.730.20.0350.160111NANANANANA9.081.37
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked3850.730.20.0350.160111NANANANANA9.081.37
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared40320.06900.069010800002.48.81.4
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry1341.380.390.0230.4101080.440.0270.150.282.4101.4
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry1341.380.390.0230.4101080.440.0270.150.282.4101.4
Cooked Wild RiceWild rice, cooked4951.70.240.470.5901063.60.990.991.638.919.81.4
Sesame FlourHigh fat Sesame Flour9535.34.940.2715025.3NANANANANA29.31.4
Oil Roasted CashewsOil Roasted Cashew Nuts86.2417.30.0597.3025.84.30.0690.0694.172.8414.51.44
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked4071.50.30.0690.301060.450.0810.0410.333.66121.44
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked4071.50.30.0690.301060.450.0810.0410.333.66121.44
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked1400.730.20.0340.160111NANANANA3.99.081.45
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched1400.730.20.0340.160111NANANANANA9.081.45
Watermelon Seed KernelsDried Watermelon Seed Kernels89.842.58.78NA25.2013.7NANANANANA25.41.45
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched3850.810.220.0380.180110NANANANANA9.151.45
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked3850.810.220.0380.180110NANANANA1.159.151.45
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant3310.89NANANANA112NANANANA310.61.5
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched1370.90.250.0420.201100.160.0270.0270.111.89.771.5
RiceRaw Regular Long-grain White Rice1370.90.250.0420.201100.16NANANA1.89.771.5
Cashew NutsRaw Cashew Nuts9039.67.040.0567.04027.35.340.0450.0455.25316.51.5
Barley flourBarley flour or meal1452.30.490.11101081.16NANANA14.615.21.5
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched1390.810.220.0380.180110NANANANA1.949.21.53
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched1390.810.220.0380.180110NANANANANA9.21.53
Blanched AlmondsNuts, almonds, blanched84.744.53.350.00310.50163.9200.0253.788.4181.56
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled1365.310.221.870106NANANANANA6.81.6
Dried PilinutsNuts, pilinuts, dried69.555.321.7NA5.302.77NANANANANA7.51.6
Light Rye FlourRye flour, light1401.860.210.120.701071.30.130.20.811.213.81.63
Rice FlourUnenriched White Rice Flour1371.940.530.0920.4301090.16NANANA3.288.131.64
Barley Malt flourBarley malt flour1392.550.530.131.201081.1NANANA9.8314.21.65
Sunflower SeedsDried Sunflower Seed Kernels85.6443.80.05119.70172.24NANA2.147.3617.81.67
Sunflower Seed ButterSunflower Seed Butter no Salt8144.73.80.0417.90198.54008.54.6141.68
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt80.8464.80.06430.2016.6NANANANA9.3141.7
Plain Almond ButterPlain Almond Butter no Salt81.4453.40.00611015.33.600.0163.538.4171.74
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled1345.951.10.252.10103NANANANA15.68.541.74
Whole Sorghum FlourWhole-grain Sorghum Flour1394.650.740.0851.86NA1072.70.221.820.659.211.71.75
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt8642.84.50.05928020.72.35NANANA9.5416.61.8
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked3851.080.30.050.2401080.19NANANA1.5410.31.8
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt3851.080.30.050.2401080.19NANANA1.5410.31.8
Wild RiceRaw Wild Rice1401.50.220.420.5301053.5NANA0.948.720.61.86
Roasted AlmondsDry Roasted Almonds83.6443.420.00811017.64.060.0080.0083.979.117.51.87
Raw Pearled BarleyBarley, pearled, raw1421.650.350.0780.7201101.14NANANA22141.88
AlmondsNuts, almonds86.4433.30.00310.6018.63.760.0950.153.410.818.31.9
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked5050.510.0960.010.150108NANANANANA25.61.9
BuckwheatBuckwheat1464.961.10.111.40104NANANANA14.619.31.9
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry1491.060.20.0240.30111NANANANANA21.41.92
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)2545448NA0.5907.13NANANANANA5.131.95
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)15252.546.600.57010NANANANA3.335.51.98
Coconut MilkRaw Coconut Milk217524600.570127.26NANANA4.84.982
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)24851.545.7NA0.56014NANANANANA42
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added82.445.43.47011014.63.7500.0333.68.6517.52.03
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed7350.544.8NA0.55015.7NANANANANA3.872.03
Dried CoconutDried Coconut Meat75.84943.300.530185.57NANANA12.35.22.08
Roasted Macadamia NutsDry Roasted Macadamia Nuts69.6538.30.140.9109.32.90.0490.0492.85.575.422.1
CoconutRaw Coconut Meat14147.34200.52021.58.8NANANA12.74.72.1
Whole Sesame SeedsDried Whole Sesame Seeds87.343.36.070.3318.7020.50.26NANANA10.315.52.15
Macronutrients in Top 100 Cereals & Nuts with the lowest Manganese content per 500 kcal
In the above table you can find and compare the amount of macronutrients in all cereals & nuts , sorted by least amount of Manganese per 500 calories.
Top 5 cereals & nuts with least amount of manganese per 500 calories are:
- Cornstarch
- Dry Tapioca Pearls
- Cooked Gluten-free Pasta from Corn And Rice Flour
- Crude Corn Bran
- Chinese Restaurant Crunchy Flat Noodles