Dried Fresh Chinese JujubeJujube, Chinese, fresh, driedNA0.050.057NANANANANA0232NANANA33
EpazoteRaw Epazote280.263.2661.681.43NA2016033.80NANA29
Fireweed LeavesRaw Fireweed Leaves5240.0960.413.63.961.84NA32606.40NANA19.5
Lemon Grass Raw Lemon Grass 00.20.413.340.150.24NA22707.880NANA16
New Zealand SpinachRaw New Zealand SpinachNA0.862.810.76.76.5NA3210643030.4722113.7
Chrysanthemum LeavesRaw Chrysanthemum Leaves11751.631.86.642.762.2NA2213017.50NANA11.8
Garland ChrysanthemumRaw Garland Chrysanthemum14501.631.86.642.762.2NA2213017.50NA437511.8
SpinachRaw Spinach611712.479.440.852.5455.425300367026.5629911.7
CeltuceRaw Celtuce29170.921.179.173.050.83NA76703250NANA11.5
Traditional PineappleTraditional Raw Pineapple200.520.193.131.30.71NA73.3NA1130NA4.6710.6
Muscadine GrapesRaw Muscadine Grapes15.8NA7.9NANANANA10.5NA34.2NANANA10.4
Sweetened Dried MangoMango, dried, sweetened630.0580.081.9NA0.31NA64039.803.812.49.4
Wakame SeaweedRaw Wakame Seaweed1200.41.5310.74.650.013NA130702006.6735.39.33
Grape LeavesRaw Grape Leaves44390.131.147.60.751.3NA26803606.453509.2
Frozen OkraFrozen Okra, Unprepared1800.891.057.082.160.42NA1480012403.34948.73
NopalesRaw Nopales4310.230.777.73.131.3NA56.3017400998.57
Laver SeaweedRaw Laver Seaweed22290.843.8212.64.471.36NA1251033408.5734.38.47
Frozen Fiddlehead FernsFrozen Fiddlehead Ferns, Unprepared14820.121.1528.8NANANANA01570NANA8.3
KaleRaw Kale20660.972.97103.171.26NA531080105.6633397.9
EndiveRaw Endive19061.41.327.06160.35NA2506011507.7640767.4
OkraRaw Okra3271.80.559.12.231.95NA545020902.452857.16
WatercressRaw Watercress43642.453.275.458.453.5NA24501173027.368186.65
CollardsRaw Collards23530.511.26.962.51.55NA1209033102140986.17
ButterburRaw Butterbur64.30.430.434.30.692.06NA21406750NANA5.87
Swiss ChardRaw Swiss Chard48320.631.426.32.71.56NA2210474030131055.78
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared41730.4515.8311.05NA66403640NANA5.75
Frozen BlackberriesBlackberries, frozen, unsweetened280.140.225.660.710.29NA159014.505.5935.73
Morel MushroomsRaw Morel Mushrooms00.67221.84.261.3NA87NANA1994NANA5.7
Pumpkin LeavesRaw Pumpkin Leaves15321.52.0214.50.663.27NA56801740NANA5.6
Chicory GreensRaw Chicory Greens37300.781.36.52151.37NA14350313029.538825.6
PineappleRaw Pineapple180.470.1931.280.67NA108028700.124.25.56
Coriander LeavesRaw Coriander Leaves43960.872.114.57.431.94NA8090352032.640435.56
Mustard SpinachRaw Mustard Spinach67500.931.279.252.432.1NA2168017730NANA5.55
Broccoli RaabRaw Broccoli Raab17862.21.7616.74.42.33NA1132027502230555.4
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips8701.83.6110.638.03NA128008800NANA5.36
Beet GreensRaw Beet Greens43091.3635.453.41.45NA2050409020.554555.33
Leafy Tips CowpeasRaw Leafy Tips Cowpeas3723.661.811.60.621.83NA104503720NANA5.27
Garden CressRaw Garden Cress32440.752.449.382.272.3NA750064706.5650805.2
CornsaladRaw Cornsalad507111.245.930.63.9NA20005460NANA5.13
Taro LeavesRaw Taro Leaves17211.53.26110.61.04NA9000371014.47765.1
Frozen Mustard GreensFrozen Mustard Greens, Unprepared38700.720.924.70.291.97NA207003800NANA5.1
Frozen Turnip GreensFrozen Turnip Greens, Unprepared42140.61.245.221.91.36NA100903650NANA5.03
Green Leaf LettuceRaw Green Leaf Lettuce74001.41.67.52.681.8NA760018404.425265
BorageRaw Borage30000.862.14130.591.2NA18605000NANA5
Extra Sweet PineappleRaw Extra Sweet Pineapple17.60.470.1931.280.67NA112NA33200.124.14.8
DockRaw Dock27270.551.366.80.561.66NA17706550NANA4.76
Frozen KaleFrozen Kale, Unprepared22070.61.27.480.560.96NA182042106.135744.75
Red Leaf LettuceRaw Red Leaf Lettuce86541.481.787.43.322.3NA831085.403.4632384.7
PurslaneRaw PurslaneNA0.711.77.20.541.1NA18003150NANA4.55
CardoonRaw Cardoon00.350.535.35.962.05NA1200035.30NANA4.5
BlackberriesRaw Blackberries76.70.140.184.51.930.21NA174014708.161384.5
Fiddlehead FernsRaw Fiddlehead Ferns15970.181.8544NANANANA02350NANA4.5
Turnip GreensRaw Turnip Greens54280.660.945.633.562.47NA1819056302723534.37
Frozen Summer Squash, Zucchini, Includes SkinFrozen Summer Squash, Zucchini, Includes Skin, Unprepared1760.850.747.645.240.88NA17609402.1744.3
Agar SeaweedRaw Agar Seaweed00.0580.250.633.50.37NA9810001026.54.3
Dried Agar SeaweedSeaweed, agar, dried00.010.220.22.960.3NA5690004.9244.2
Butterhead LettuceRaw Butterhead Lettuce38311.31.438.243.461.9NA1685085.404.1523614.13
Hemp SeedsHulled Hemp Seeds0.540.690.155NA0.33NA59.700.2700.433.24.12
Pine NutsDried Pine Nuts0.450.160.11.960.140.0425.751500.3604.16243.92
RaspberriesRaw Raspberries11.50.180.223.451.90.3219.8121015105453.87
ArugulaRaw Arugula14280.531.033.665.240.88NA1164018005.1613033.85
ChivesRaw Chives21800.781.156.473.241.4NA1050058102.121273.73
Sweetened Frozen Pineapple ChunksPineapple, frozen, chunks, sweetened6.980.350.11.050.370.26NA38.402800.072.443.7
Chinese CabbageRaw Chinese Cabbage51460.921.611.52.034.48NA15230103802.0810503.67
StrawberriesRaw Strawberries9.380.230.213.61.170.441.8225055102.720.63.6
Napa CabbageRaw Chinese Napa Cabbage3000.750.947.51.974.35NA1481050602.258043.56
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared6000.611.15.423.21.5NA77306510149363.4
GarlicRaw Garlic00.40.221.41.22.5NA6.0406300.163.423.37
Taro ShootsRaw Taro Shoots821.11.36222.053.03NA8205730NANA3.33
Frozen BoysenberriesBoysenberries, frozen, unsweetened180.320.224.61.50.34NA378018.605.246.83.3
Summer SquashRaw All Varieties Summer Squash1880.92.669.132.94.1NA544031902.2556.33.3
Frozen RaspberriesRed Frozen Raspberries21.40.480.543.62.150.33NA15009404NA3.27
Young Lima BeansRaw Young Lima Beans26.50.580.273.90.660.54NA9006200.85153.23
American Type GrapesRaw American Type Grapes22.40.410.261.340.110.49NA1801800.8565.43.2
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared43570.631.265.541.761.06NA58603690NANA3.14
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin1760.791.667.963.62.88NA424031602.1763.12
Potato SkinRaw Potato Skin00.110.25.341.561.24NA880590NANA3.1
Japanese ChestnutsRaw Japanese Chestnuts3.90.670.322.920.40.55NA92051.20NANA3.1
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried3.330.670.322.90.40.55NA910510NANA3.1
Fruit ChayoteRaw Fruit Chayote00.390.467.423.931.2NA1468012201.964.73
HazelnutsNuts, hazelnuts or filberts0.480.310.0540.860.440.27NA540307.186.82.95
Bamboo ShootsRaw Bamboo Shoots111.670.786.671.82.67NA77.8044.401102.9
Baby Zucchini SquashRaw Baby Zucchini Squash3570.60.51105.242.03NA28604870NANA2.8
EggplantRaw Eggplant120.470.447.83.371NA264026.403.6422.8
Romaine LettuceRaw Cos Or Romaine Lettuce76941.271.25.522.51.3NA2400070.602.318092.74
Crookneck And Straightneck Summer SquashRaw Crookneck And Straightneck Summer Squash1260.810.657.072.531.64NA300030502.0550.52.7
Chanterelle MushroomsRaw Chanterelle MushroomsNA0.14238.3100.41NA18.8NANA1988NANA2.7
Iceberg LettuceRaw Iceberg Lettuce5360.880.542.641.950.9NA62106003.865162.68
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared5900.741.184.782.51.8NA972070701410492.65
Scallop Summer SquashRaw Scallop Summer Squash1831.170.5101.71.8NA500030002.17552.6
Frozen AsparagusFrozen Asparagus, Unprepared5881.51.64152.31.4NA238803980NANA2.54
Water ConvolvulusRaw Water Convolvulus 49740.471.5814.22.231.5NA90008680NANA2.53
Frozen StrawberriesStrawberries, frozen, unsweetened170.190.323.960.930.24NA146035302.5192.5
Frozen CauliflowerFrozen Cauliflower, Unprepared12.50.640.885.361.71.54NA800061000.881852.46
Dried LeeksFreeze-dried Leeks130.750.373.270.721.13NA34201100NANA2.46
Flower Clusters BroccoliRaw Flower Clusters BroccoliNA0.71.286.845.731.7NA76109990NANA2.45
Broccoli LeavesRaw Broccoli LeavesNA0.71.286.845.731.7NA76109990NANA2.45
Broccoli StalksRaw Broccoli Stalks2140.71.286.845.731.7NA76109990NANA2.45
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds1040.991.646.277.340.44NA470010700.263982.45
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels0.540.150.0822.680.40.077NA310101.173.92.44
Vitamins in Top 100 Raw Fruits, Nuts & Vegetables with the highest Manganese content per 300 kcal
In the above table you can find and compare the amount of vitamins in raw fruits, nuts & vegetables , sorted by most amount of Manganese per 300 calories.
Top 5 raw fruits, nuts & vegetables with most amount of manganese per 300 calories are:
- Dried Fresh Chinese Jujube
- Raw Epazote
- Raw Fireweed Leaves
- Raw Lemon Grass
- Raw New Zealand Spinach