Rice BranCrude Rice Bran0111.1313529.316NA25000019.57.5456.4
Wheat GermCrude Wheat Germ07.472278.975.16NA1115000NANA52.8
Wheat BranCrude Wheat Bran02.082.3548.655.17NA3140005.97.5445.6
TeffRaw Teff01.551.0713.33.741.9NANANANANA0.327.5436.7
Fireweed LeavesRaw Fireweed Leaves7140.130.5418.65.42.5NA44508.730NANA26.6
Dark Rye FlourRye flour, dark3.971.251175.81.76NA1310001123.424
Oat BranRaw Oat Bran04.640.873.75.90.65NA206000412.722.3
Lemon Grass Raw Lemon Grass 00.260.544.370.20.32NA298010.30NANA20.7
OatsOats03.030.553.85.360.4787222000NANA19.5
Dried Agar SeaweedSeaweed, agar, dried00.040.880.8121.2NA2302000209717
Whole Wheat FlourWhole-grain Wheat Flour020.6519.72.41.6NA1750002.87.5416
Hard Red Spring WheatWheat, hard red spring020.4422.73.71.33NA17100047.5416
Oat FlourPartially Debranned Oat Flour02.750.55.850.80.5NA1270002.7812.716
Brown Rice FlourRice flour, brownNA1.760.32256.32.92NA63.50002.4NA16
Hard white WheatWheat, hard white01.540.4317.43.81.46NA15100047.5415
Brown RiceRaw Medium-grain Brown Rice01.640.17175.92.02NA79.4000NANA15
Soft White WheatWheat, soft white01.630.42193.371.5NA16300047.5413.5
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour01.180.7521.240.76NA111NA002.17.5413.5
Raw AmaranthUncooked Amaranth Grain00.460.793.665.82.35NA325016.704.72013.2
TriticaleTriticale01.650.535.685.240.55NA2900003.57NA12.7
EpazoteRaw Epazote120.111.42.540.710.6NA853014.30NANA12.3
BulgurDry Bulgur00.920.4620.34.131.36NA1070000.247.5412
Durum WheatWheat, durum01.660.4826.73.71.66NA171000NANA12
Whole Wheat PastaDry Whole-Wheat PastaNA1.60.8734.53.451.12NA2740NA01.835.5612
Raw SpeltUncooked Spelt01.440.45274.250.9141.317900NA3.1414.312
Cooked TeffTeff, cooked00.730.133.6NA0.38NA71.40NANANANA11.4
Grape LeavesRaw Grape Leaves54610.161.49.370.921.6NA32904407.9443111.3
Long-grain Brown RiceRaw Long-grain Brown Rice02.150.3825.84.21.920910002.42.411.3
Spinach Spaghetti Dry Spinach Spaghetti 911.50.78184.81.3NA1910002.9460110.5
Dried LeeksFreeze-dried Leeks55.63.181.6143.044.8NA145304680NANA10.5
RyeRye grain3.971.251175.81.17NA1510003.3723.410.2
Medium Rye flourRye flour, medium01.140.456.851.951.06NA1350005.6823.49.57
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA1.470.7731.53.181.1NA234NANANA0.673.578.9
Raw QuinoaQuinoa, uncooked3.971.431.266.033.061.93NA7300NA09.708.07
Buckwheat FlourWhole-groat Buckwheat Flour01.660.7524.41.752.3602140001.2727.88.06
Hulled BarleyBarley, hulled3.972.561.1318.31.11.26NA75.40002.268.737.7
Dried SpirulinaDried Spirulina Seaweed1159.4514.651141.44NA3730400201017.54
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers153324.764.7629.41.948.82NA909075410164537.53
Wheat SproutsSprouted Wheat00.890.6212.33.761.05NA151010.30NANA7.37
Sun-dried TomatoesTomatoes, sun-dried1752.11.94368.31.3NA270015600.041717.33
GarlicRaw Garlic00.790.442.782.374.9NA12012400.326.756.64
MilletRaw Millet01.671.1518.73.371.5245.23370000.23.576.48
Roasted BuckwheatRoasted Buckwheat Groats00.891.0820.44.91.4NA167000NANA6.42
SorghumSorghum Grain01.30.3814.61.461.76NA79.40002NA6.37
Dried Pasilla PeppersPeppers, pasilla, dried70960.6812.728.56.316.8NA675025.40NANA6.27
Cooked Spinach SpaghettiSpaghetti, spinach, cooked31.80.380.416.070.730.38NA47.6000NANA5.97
Dried ShallotsFreeze-dried Shallots3.971.20.43.975.66.65NA460015500.7115.55.62
Wakame SeaweedRaw Wakame Seaweed71.40.240.916.352.770.008NA77801203.97215.56
Canned Hearts Of PalmHearts of palm, canned00.0440.231.730.50.087NA155031.40NANA5.53
Onions FlakesDry Onions Flakes3.9720.43.935.486.35NA659029800.71155.5
Dried ChivesFreeze-dried Chives135543.575.9523.48.377.92NA429026190NANA5.36
Boiled Potato SkinBoiled Potato Skin no Salt00.130.144.851.430.95NA39.7020.60NANA5.3
Wild RiceRaw Wild Rice3.970.461.0426.74.251.55NA3770003.257.545.27
Raw Pearled BarleyBarley, pearled, raw3.970.760.4518.31.11.03NA910000.0798.735.25
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.620.3912.41.060.37NA83.30000.912.45.24
BuckwheatBuckwheat00.41.7284.90.8374119000NANA5.16
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry01.90.5212.73.80.95NA238000NANA5.12
Dried Ancho PeppersPeppers, ancho, dried40560.718.9525.47.914NA27407.940NANA5.08
Whole Sorghum FlourWhole-grain Sorghum Flour01.30.24182.141.3NA99NA3.18NA225.45
Boiled Young Lima BeansBoiled and Drained Young Lima Beans59.50.560.384.131.020.77NA10304000.5624.64.97
Young Lima BeansRaw Young Lima Beans39.70.860.415.850.980.81NA13509301.2722.24.82
Rice FlourUnenriched White Rice Flour00.550.08310.33.251.73NA160000.4404.76
Barley Malt flourBarley malt flour3.971.231.2222.42.32.6NA15102.402.268.734.73
Dried Shiitake MushroomsMushrooms, shiitake, dried01.25.0456873.83NA647014611004.67
Light Rye FlourRye flour, light01.30.363.182.640.93NA910003.323.44.6
Dried PepeaoPepeao, dried03.281.41285.33.77NA63505.560NANA4.57
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans3.971.670.754.374.720.67NA504047.60NANA4.5
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched02.30.1920.25.30.58NA9170000.44NA4.37
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenrichedNA0.280.196.355.30.58NA35.7000NANA4.37
Cooked Brown RiceCooked Medium-grain Brown Rice00.40.0485.281.560.59NA16000NANA4.35
EppawRaw Eppaw00.440.481.24.640.7NA95051.60NANA4.34
Cooked SpeltSpelt, cooked00.410.1210.2NA0.32NA51.600NA1.03NA4.33
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched02.30.1916.640.65NA9170000.440.44.3
RiceRaw Regular Long-grain White Rice00.280.196.3540.65031.80000.440.44.3
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked02.240.1916.35.10.68NA917000NANA4.1
Raw Short-grain White RiceRice, white, short-grain, raw, unenrichedNA0.280.196.355.10.68NA24000NANA4.1
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry02.40.2202.671.8NA10200000.120.44.1
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dryNA0.890.2202.671.8NA31.80000.120.44.1
Barley flourBarley flour or meal01.470.45250.581.573431.80002.268.734.1
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.620.4111.50.910.38NA79.4NANANA0.4NA4.1
Cooked KamutCooked Khorasan WheatNA0.380.129.15NA0.28NA43.70NANA0.95NA4.1
Millet FlourMillet flourNA1.640.29245.041.48NA167NA0NA0.443.183.98
Laver SeaweedRaw Laver Seaweed10320.391.775.832.070.63NA579015503.97163.92
Canned Mashed Sweet PotatoSweet potato, canned, mashed17260.110.363.82.030.937.843.7020.604.339.533.92
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt00.280.38.82.361.95NA67.5060.70NANA3.9
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.710.27101.50.49NA35.70000.670.793.87
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked00.710.228.53.270.42NA27.8000NANA3.87
Cooked Oat BranOat bran, cooked00.640.130.570.860.099NA24000NANA3.83
Chrysanthemum LeavesRaw Chrysanthemum Leaves3730.520.572.10.880.7NA70305.560NANA3.74
Garland ChrysanthemumRaw Garland Chrysanthemum4600.520.572.10.880.7NA70305.560NA13893.74
Frozen Fiddlehead FernsFrozen Fiddlehead Ferns, Unprepared6670.0560.5213NANANANA070.60NANA3.73
Boiled SpinachBoiled and Drained Spinach20800.380.941.940.580.96NA57903908.2619593.7
KaleRaw Kale9570.451.384.71.470.58NA246037102.615463.65
Dry PastaDry Unenriched Pasta00.360.246.751.70.56NA71.40000.440.43.64
SpinachRaw Spinach18610.310.752.870.260.7717770011208.0619173.56
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared160.970.283.20.940.42NA7420160NANA3.5
Frozen OkraFrozen Okra, Unprepared71.40.350.422.80.860.17NA587049.201.31963.46
Boiled Drumstick LeavesBoiled and Drained Drumstick Leaves13930.882.027.90.43.7NA91012300.44293.45
Cooked Frozen OkraBoiled and Drained Frozen Okra59.50.290.382.440.830.15NA39703801.271903.35
Sun-dried Chile PeppersSun-dried Hot Chile Peppers52550.324.834.43.83.2NA2020125012.54293.26
Vitamins in Top 100 Cereals & Vegetables with the highest Manganese content per 14 oz
In the above table you can find and compare the amount of vitamins in all cereals & vegetables , sorted by most amount of Manganese per 14 ounces.
Top 5 cereals & vegetables with most amount of manganese per 14 ounces are:
- Crude Rice Bran
- Crude Wheat Germ
- Crude Wheat Bran
- Raw Teff
- Raw Fireweed Leaves