Wheat BranCrude Wheat Bran2319.841.460.394.701490.95NANANA993626.6
Rice BranCrude Rice Bran158336.60.511.3078.61.420.320.320.7933.22122.5
Wheat GermCrude Wheat Germ13913.52.317.34072NANANANA18.33218.5
Cooked TeffTeff, cooked4953.2NANANA098NANANANA141914
TeffRaw Teff1363.240.610.181.28NA1002.50.640.990.84111812.6
Cooked Oat BranOat bran, cooked125010.82.040.194.050143NANANANA32.54012
Oat BranRaw Oat Bran20314.32.70.255.3801352.95NANANA31.33511.4
Blanched HazelnutsBlanched Hazelnuts Or Filberts79.548.63.70.0464.37013.52.770.0560.0562.668.741110
Dark Rye FlourRye flour, dark1543.40.410.231.401063.550.350.342.7736.624.59.33
Hemp SeedsHulled Hemp Seeds90444.169.062507.841.360.280.180.773.628.56.87
Pine NutsDried Pine Nuts74.350.83.640.1224.609.72.670.0520.0522.562.75106.54
OatsOats1298.871.560.143.1085NANANANA13.621.76.3
Hard Red Spring WheatWheat, hard red spring1522.90.480.0551.101030.62NANANA18.523.46.16
Whole Wheat FlourWhole-grain Wheat Flour1473.680.630.111.601060.60.07400.5315.719.46
Cooked Spinach SpaghettiSpaghetti, spinach, cooked3852.420.350.120.870101NANANANANA17.65.8
Hard white WheatWheat, hard white1462.50.40.0511.0501110.6NANANA1816.55.6
Brown Rice FlourRice flour, brown1383.830.770.0581.301050.91NANANA6.349.965.53
Brown RiceRaw Medium-grain Brown Rice1383.70.740.0571.270105NANANANA4.710.45.17
Japanese ChestnutsRaw Japanese Chestnuts3251.720.250.0420.40113NANANANANA7.35.17
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1391.720.250.0430.40113NANANANANA7.35.15
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts8931.70.250.0450.40113NANANANANA7.325.14
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted24920.290.050.460112NANANANANA7.45.14
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1512.940.65NANA01121.54NANANA19.714.55.1
Soft White WheatWheat, soft white1472.930.540.0531.1801110.6NANANA18.715.75
Oat FlourPartially Debranned Oat Flour12411.320.183.94081.30.9900.120.628.04184.97
HazelnutsNuts, hazelnuts or filberts79.648.43.550.0696.24013.33.460.0560.0563.347.72124.9
Cooked Brown RiceCooked Medium-grain Brown Rice4463.70.740.0581.260105NANANANA8.0410.44.9
TriticaleTriticale1493.10.540.0911.270107NANANANANA19.44.78
Wheat SproutsSprouted Wheat2533.20.520.0661.340107NANANANA2.78194.7
Raw AmaranthUncooked Amaranth Grain1359.461.970.0573.70882.280.0130.361.99.0318.34.5
BulgurDry Bulgur1461.940.340.0340.7601110.6NANANA18.3184.46
Durum WheatWheat, durum1473.640.670.0711.370105NANANANANA204.44
Cooked Whole-wheat PastaPasta, whole-wheat, cooked3365.740.820.121.801012.50.230.230.6713204.43
Raw SpeltUncooked Spelt1483.60.60.0961.760104100.361.240.871621.64.4
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts77.448.33.50.0466.5013.63.80.0540.0543.687.2811.64.3
Cooked SpeltSpelt, cooked3943.35NANANA0104NANANANA15.421.74.3
Whole Wheat PastaDry Whole-Wheat Pasta1424.160.610.0991.501043.90.430.340.971319.74.24
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels89.4447.750.1118.509.581.250.130.1215.37274.06
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4073.941.060.0451.4401040.98000.986.5113.96
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels8742.77.440.097170131.120.0610.0610.995.66263.9
Cooked KamutCooked Khorasan Wheat3793.140.29NANA010511.6NANANA16.321.63.9
Long-grain Brown RiceRaw Long-grain Brown Rice1364.360.810.0441.301040.9000.94.910.33.9
RyeRye grain1482.40.290.160.9701121.450.160.241.0522.315.33.8
Coconut WaterCoconut Water (liquid From Coconuts)26325.264.6300.05309868.7NANANA29193.74
Boiled BulgurCooked Bulgur6021.450.250.0240.5701120.6NANANA2718.63.67
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts3272.50.370.0620.580110NANANANANA9.43.6
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried1382.50.370.0620.580110NANANANANA9.43.6
Chinese ChestnutsRaw Chinese Chestnuts2232.480.370.0630.580110NANANANANA9.383.57
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted2092.50.370.0630.580110NANANANANA9.373.57
Spinach Spaghetti Dry Spinach Spaghetti 1342.10.30.0990.7601013.66NANANA14.2183.56
HickorynutsDried Hickorynuts76495.360.815.7014NANANANA4.879.73.5
Lotus SeedsRaw Lotus Seeds5622.980.490.151.6097NANANANANA23.23.5
Medium Rye flourRye flour, medium1432.180.260.140.8601081.580.170.0861.31715.63.46
Pinyon Pine NutsDried Pinyon Pine Nuts79.548.57.450.6319.8015.3NANANANA8.59.23.44
Boiled European ChestnutsBoiled and Steamed European Chestnuts3825.270.990.221.860106NANANANANA7.633.26
PecansPecans nuts72.4524.470.71150102.870.0290.0292.826.956.643.26
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina3144.70.750.121.7NA992.670.220.220.6314.518.33.25
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1383.70.480.0861.2NA1013.60.280.280.831418.73.1
Buckwheat FlourWhole-groat Buckwheat Flour1494.6310.111.301053.9NANA2.5415193.03
Macadamia NutsRaw Macadamia Nuts69.652.88.40.140.909.623.20.0490.0493.165.52.88
ChiaDried Chia Seeds10331.63.4318.36043.3NANANANA35.4172.8
Roasted PecansDry Roasted Pecans70.452.34.420.713.809.542.860.0280.0282.86.66.72.77
Raw QuinoaQuinoa, uncooked1368.250.960.354.04087NANANANA9.5192.76
Hulled BarleyBarley, hulled1413.250.680.161.401041.13NANANA24.417.62.74
Cooked QuinoaQuinoa, cooked41780.960.354.06088.83.63NANANA11.718.32.63
WalnutsEnglish Walnuts76.5504.76.9429010.520.0690.0611.865.1211.62.6
Oil Roasted PecansNuts, pecans, oil roasted, without salt added7052.65.060.7215.809.12.780.0280.0282.736.646.432.6
SorghumSorghum Grain1525.260.930.0992.2701103.84NANANA10162.44
Roasted European ChestnutsNuts, chestnuts, european, roasted2044.50.840.191.6010821.6NANANA10.46.472.4
Toasted Dried CoconutToasted Dried Coconut Meat84.539.735.2NA0.43037.5NANANANANA4.482.37
Roasted BuckwheatRoasted Buckwheat Groats1453.90.850.091.10108NANANANA15172.34
FlaxseedSeeds, flaxseed9439.53.4321.45.530271.4500.371.0825.6172.32
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2355.310.221.870107NANANANA195.72.23
Roasted Sesame SeedsRoasted Whole Sesame Seeds88.542.55.950.3218.3022.8NANANANA12.4152.2
Boiled BuckwheatCooked Buckwheat Groats5433.370.730.0760.9501084.90.541.12.1714.718.42.2
MilletRaw Millet1325.60.960.162.67096NANANANA11.214.62.16
Whole Sesame SeedsDried Whole Sesame Seeds87.343.36.070.3318.7020.50.26NANANA10.315.52.15
CoconutRaw Coconut Meat14147.34200.52021.58.8NANANA12.74.72.1
Roasted Macadamia NutsDry Roasted Macadamia Nuts69.6538.30.140.9109.32.90.0490.0492.85.575.422.1
Dried CoconutDried Coconut Meat75.84943.300.530185.57NANANA12.35.22.08
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed7350.544.8NA0.55015.7NANANANANA3.872.03
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added82.445.43.47011014.63.7500.0333.68.6517.52.03
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)24851.545.7NA0.56014NANANANANA42
Coconut MilkRaw Coconut Milk217524600.570127.26NANANA4.84.982
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)15252.546.600.57010NANANANA3.335.51.98
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)2545448NA0.5907.13NANANANANA5.131.95
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry1491.060.20.0240.30111NANANANANA21.41.92
BuckwheatBuckwheat1464.961.10.111.40104NANANANA14.619.31.9
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked5050.510.0960.010.150108NANANANANA25.61.9
AlmondsNuts, almonds86.4433.30.00310.6018.63.760.0950.153.410.818.31.9
Raw Pearled BarleyBarley, pearled, raw1421.650.350.0780.7201101.14NANANA22141.88
Roasted AlmondsDry Roasted Almonds83.6443.420.00811017.64.060.0080.0083.979.117.51.87
Wild RiceRaw Wild Rice1401.50.220.420.5301053.5NANA0.948.720.61.86
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
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt8642.84.50.05928020.72.35NANANA9.5416.61.8
Whole Sorghum FlourWhole-grain Sorghum Flour1394.650.740.0851.86NA1072.70.221.820.659.211.71.75
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled1345.951.10.252.10103NANANANA15.68.541.74
Plain Almond ButterPlain Almond Butter no Salt81.4453.40.00611015.33.600.0163.538.4171.74
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt80.8464.80.06430.2016.6NANANANA9.3141.7
Macronutrients in Top 100 Cereals & Nuts with the highest Manganese content per 500 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 500 calories.
Top 5 cereals & nuts with most amount of manganese per 500 calories are:
- Crude Wheat Bran
- Crude Rice Bran
- Crude Wheat Germ
- Cooked Teff
- Raw Teff