Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried1780.89NANANA0129NA36.732.615.410.78.455.3
EpazoteRaw Epazote15638.13NANANA0116NANANANA59.45.1648.4
Fireweed LeavesRaw Fireweed Leaves48513.3NANANA093NANANANA51.52332.5
Lemon Grass Raw Lemon Grass 5052.470.60.160.70128NANANANANA9.226.4
New Zealand SpinachRaw New Zealand Spinach35717.141.142.360.46089.310.4NANANA53.653.623
Chrysanthemum LeavesRaw Chrysanthemum Leaves208311.7NANANA062.7NANANANA62.57019.6
Garland ChrysanthemumRaw Garland Chrysanthemum208311.7NANANA063NANANANA62.57019.6
SpinachRaw Spinach21748.481.3730.570799.133.262.41.52486219.5
CeltuceRaw Celtuce27788.33NANANA0101NANANANA47.223.619
Traditional PineappleTraditional Raw Pineapple11111.44NANANANA1319221.619.651NA6.117.7
Muscadine GrapesRaw Muscadine Grapes8774.12NANANANA122NA34.432534.27.117.3
Sweetened Dried MangoMango, dried, sweetened1571.850.450.250.0960123104NANANA3.763.8415.7
Wakame SeaweedRaw Wakame Seaweed11117.11.440.0220.1101027.22NANANA5.5633.715.6
Grape LeavesRaw Grape Leaves53811.41.84.60.809334NANANA593015.3
Frozen OkraFrozen Okra, Unprepared16674.171.10.0171.1011149.5NANANA36.72814.6
NopalesRaw Nopales31252.80.50.161.38010436NANANA68.841.314.3
Laver SeaweedRaw Laver Seaweed142940.870.0140.0570737NANANA4.38314
Frozen Fiddlehead FernsFrozen Fiddlehead Ferns, Unprepared14715.15NANANA084.4NANANANANA63.414
KaleRaw Kale142921.32.545.44.16063145.865.72.5758.641.713
EndiveRaw Endive29415.91.40.382.20997.35NANANA9136.812.4
OkraRaw Okra15152.880.390.0150.39011322.48.644.859.148.529.212
WatercressRaw Watercress45454.551.231.050.55058.69.1NANANA22.710511
CollardsRaw Collards15639.530.861.71.3084.77.2NANANA62.54710.3
ButterburRaw Butterbur35711.43NANANA0129NANANANANA149.8
Swiss ChardRaw Swiss Chard26325.260.790.181.6609829NANANA4247.49.63
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared15155.60.731.451.1098NANANANA54.540.89.6
Frozen BlackberriesBlackberries, frozen, unsweetened7813.360.120.641.27012283.4NANANA399.29.55
Morel MushroomsRaw Morel Mushrooms16139.21.0503.47NA82.39.6809.6804550.39.47
Pumpkin LeavesRaw Pumpkin Leaves263210.55.450.320.26061.3NANANANANA839.34
Chicory GreensRaw Chicory Greens21746.521.60.412.43010215.2NANANA87379.33
PineappleRaw Pineapple10001.20.090.170.230131992117.360145.49.27
Coriander LeavesRaw Coriander Leaves217411.30.300.87079.819NANANA6146.39.26
Mustard SpinachRaw Mustard Spinach22736.80.340.610.68088.6NANANANA63.6509.25
Broccoli RaabRaw Broccoli Raab2273111.94.30.66064.88.643.862.272.561.4728.98
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips166711.5NANANA055NANANANANA88.38.93
Beet GreensRaw Beet Greens22732.950.450.0910.9309811.4NANANA84508.9
Leafy Tips CowpeasRaw Leafy Tips Cowpeas17244.31.140.761.03083NANANANANA70.78.78
Garden CressRaw Garden Cress1563110.361.22.3808668.8NANANA1740.68.64
CornsaladRaw Cornsalad23819.52NANANA085.7NANANANANA47.68.55
Taro LeavesRaw Taro Leaves11908.81.81.12.55079.836NANANA4459.38.5
Frozen Mustard GreensFrozen Mustard Greens, Unprepared25006.750.350.60.68085.3NANANANA82.562.38.48
Frozen Turnip GreensFrozen Turnip Greens, Unprepared22737.051.661.980.86083.4NANANANA57568.4
Green Leaf LettuceRaw Green Leaf Lettuce333350.671.930.80962614.312043.345.38.33
BorageRaw Borage238116.74.05NA2.6073NANANANANA438.3
Extra Sweet PineappleRaw Extra Sweet Pineapple9801.08NANANANA1321012116.763.413.75.28
DockRaw Dock227316NANANA072.7NANANANA6645.57.93
Frozen KaleFrozen Kale, Unprepared17868.21.052.11.608715NANANA35.747.57.9
Red Leaf LettuceRaw Red Leaf Lettuce38468.461.083.11.308718.510.87.7034.6517.8
PurslaneRaw Purslane250091.534.42.7084.8NANANANANA50.87.58
CardoonRaw Cardoon29412.940.32NA1.20120NANANANA4720.67.53
BlackberriesRaw Blackberries11635.70.161.12.16011256.728270.8161.6167.5
Fiddlehead FernsRaw Fiddlehead Ferns14715.9NANANA081.5NANANANANA677.5
Turnip GreensRaw Turnip Greens15634.71.11.30.56011112.74.538.13NA5023.47.3
Frozen Summer Squash, Zucchini, Includes SkinFrozen Summer Squash, Zucchini, Includes Skin, Unprepared29413.820.791.030.62010550.3NANANA38.2347.18
Agar SeaweedRaw Agar Seaweed19230.580.120001305.4NANANA9.610.47.17
Dried Agar SeaweedSeaweed, agar, dried1630.490.10.0020.00701324.85NANANA12.6107.03
Butterhead LettuceRaw Butterhead Lettuce38468.461.13.21.3085.83619.616.5042.3526.9
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
RaspberriesRaw Raspberries9626.250.181.22.4011542.522.6181.9262.511.56.44
ArugulaRaw Arugula2000131.723.42.607341NANANA3251.66.4
ChivesRaw Chives1667122.430.254.2072.531NANANA41.754.56.2
Sweetened Frozen Pineapple ChunksPineapple, frozen, chunks, sweetened5810.580.0410.0870.120129123NANANA6.42.336.17
Chinese CabbageRaw Chinese Cabbage38467.71.042.11.608445.4NANANA38.557.76.1
StrawberriesRaw Strawberries15634.70.2311.4012076.438317.3431.310.56.03
Napa CabbageRaw Chinese Napa Cabbage31256.251.341.80.47010144NANANA37.537.55.94
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared19235.580.8520.6092261614.4NA57.7545.65
GarlicRaw Garlic3361.680.30.0670.7701113.36NANANA7.0521.35.6
Taro ShootsRaw Taro Shoots45454.10.820.51.20105NANANANANA425.55
Frozen BoysenberriesBoysenberries, frozen, unsweetened10002.60.090.50.98012269NANANA53115.47
Summer SquashRaw All Varieties Summer Squash31255.631.381.751.03010568.829.723.40.9434.4385.47
Frozen RaspberriesRed Frozen Raspberries8937.230.570.170.13011258.42925.63.9338.410.35.45
Young Lima BeansRaw Young Lima Beans4423.80.880.61.25089.26.55NANANA21.730.35.38
American Type GrapesRaw American Type Grapes7462.60.850.180.590128121NANANA6.74.75.36
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared23814.520.761.550.55080.7NANANANA5758.65.24
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin29419.42.471.80.8809173.540.631.51.4729.435.65.2
Potato SkinRaw Potato Skin8620.860.220.0860.280107NANANANA21.6225.2
Japanese ChestnutsRaw Japanese Chestnuts3251.720.250.0420.40113NANANANANA7.35.17
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1391.720.250.0430.40113NANANANANA7.35.15
Fruit ChayoteRaw Fruit Chayote26323.420.740.950.55011943.7NANANA44.721.64.97
HazelnutsNuts, hazelnuts or filberts79.648.43.550.0696.24013.33.460.0560.0563.347.72124.9
Bamboo ShootsRaw Bamboo Shoots18525.561.280.372.109655.6NANANA40.7484.85
Baby Zucchini SquashRaw Baby Zucchini Squash23819.521.982.521.5074NANANANA2664.54.67
EggplantRaw Eggplant20003.60.680.261.26011870.63131.65.26019.64.64
Romaine LettuceRaw Cos Or Romaine Lettuce29418.821.153.321.40973523.511.5061.8364.56
Crookneck And Straightneck Summer SquashRaw Crookneck And Straightneck Summer Squash26327.12.451.131.03010275.84232.41.5826.326.64.53
Chanterelle MushroomsRaw Chanterelle Mushrooms15638.3NANANANA10718018059.423.34.47
Iceberg LettuceRaw Iceberg Lettuce357150.641.860.75010670.435.732.51.843324.46
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared17245.860.92.160.6409225.3NANANA51.752.84.4
Scallop Summer SquashRaw Scallop Summer Squash27785.561.141.440.86010766.4NANANA33.333.34.36
Frozen AsparagusFrozen Asparagus, Unprepared20834.81.10.12085.4NANANANA39.667.34.23
Water ConvolvulusRaw Water Convolvulus 26325.26NANANA082.4NANANANA55.368.44.2
Frozen StrawberriesStrawberries, frozen, unsweetened14291.570.0860.330.4401306531295.3306.144.14
Frozen CauliflowerFrozen Cauliflower, Unprepared20835.630.852.040.609846.3NANANA48424.1
Dried LeeksFreeze-dried Leeks1563.270.431.080.730116NANANANA1623.74.1
Flower Clusters BroccoliRaw Flower Clusters Broccoli17866.250.962.30.6809026.4NANANA4153.24.1
Broccoli LeavesRaw Broccoli Leaves17866.250.962.30.6809026.4NANANA4153.24.1
Broccoli StalksRaw Broccoli Stalks17866.250.962.30.68094NANANANANA53.24.1
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds2174151.53.85.1045.74.352.61.74041.386.74.1
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels89.4447.750.1118.509.581.250.130.1215.37274.06
Macronutrients in Top 100 Raw Fruits, Nuts & Vegetables with the highest Manganese content per 500 kcal
In the above table you can find and compare the amount of macronutrients in raw fruits, nuts & vegetables , sorted by most amount of Manganese per 500 calories.
Top 5 raw fruits, nuts & vegetables with most amount of manganese per 500 calories are:
- Dried Fresh Chinese Jujube
- Raw Epazote
- Raw Fireweed Leaves
- Raw Lemon Grass
- Raw New Zealand Spinach