Dried Fresh Chinese JujubeJujube, Chinese, fresh, driedNA0.0840.094NANANANANA0387NANANA55.3
EpazoteRaw Epazote470.445.44102.82.38NA3359056.30NANA48.4
Fireweed LeavesRaw Fireweed Leaves8740.160.6722.76.63.07NA544010.70NANA32.5
Lemon Grass Raw Lemon Grass 00.330.685.560.250.4NA3790130NANA26.4
New Zealand SpinachRaw New Zealand SpinachNA1.434.64181111NA53601071050.71203623
Chrysanthemum LeavesRaw Chrysanthemum Leaves19582.73114.63.67NA36880290NANA19.6
Garland ChrysanthemumRaw Garland Chrysanthemum24172.73114.63.67NA36880290NA729219.6
SpinachRaw Spinach101961.74.115.71.44.2492421706110441049819.5
CeltuceRaw Celtuce48611.531.9415.35.11.4NA127805420NANA19
Traditional PineappleTraditional Raw Pineapple33.30.870.325.222.141.18NA122NA1880NA7.7817.7
Muscadine GrapesRaw Muscadine Grapes26.3NA13NANANANA17.5NA57NANANA17.3
Sweetened Dried MangoMango, dried, sweetened1050.0970.133.13NA0.52NA107066.306.320.715.7
Wakame SeaweedRaw Wakame Seaweed2000.672.5617.87.740.022NA2178033.30115915.6
Grape LeavesRaw Grape Leaves73980.221.912.71.242.15NA446059.7010.858415.3
Frozen OkraFrozen Okra, Unprepared3001.51.75123.60.7NA2467020705.582314.6
NopalesRaw Nopales7190.381.3135.22.2NA9402910016614.3
Laver SeaweedRaw Laver Seaweed37141.46.37217.442.27NA20860557014.35714
Frozen Fiddlehead FernsFrozen Fiddlehead Ferns, Unprepared24710.211.948NANANANA02620NANA14
KaleRaw Kale34431.64.96175.32.1NA8860133409.43556613
EndiveRaw Endive31762.352.211.826.50.59NA41760191013679412.4
OkraRaw Okra5453.030.91153.73.26NA909034804.147412
WatercressRaw Watercress72734.15.459.1145.86NA40901955045.51136411
CollardsRaw Collards39220.842.0311.64.172.58NA20160552035.3683010.3
ButterburRaw Butterbur1070.710.717.141.143.43NA357011250NANA9.8
Swiss ChardRaw Swiss Chard80531.052.3710.54.532.6NA3680789049.7218429.63
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared69550.761.679.71.671.74NA110606060NANA9.6
Frozen BlackberriesBlackberries, frozen, unsweetened470.230.369.431.180.48NA266024.209.141559.55
Morel MushroomsRaw Morel Mushrooms01.13.336.37.12.2NA145NANA3323NANA9.47
Pumpkin LeavesRaw Pumpkin Leaves25532.473.3724.21.15.45NA94702890NANA9.34
Chicory GreensRaw Chicory Greens62171.32.171125.22.3NA2391052204964709.33
PineappleRaw Pineapple300.790.3252.131.12NA180047800.279.27
Coriander LeavesRaw Coriander Leaves73261.463.5224.212.43.24NA13480587054.367399.26
Mustard SpinachRaw Mustard Spinach112501.552.115.44.053.48NA3614029550NANA9.25
Broccoli RaabRaw Broccoli Raab29773.72.9327.87.33.9NA1886045903750918.98
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips145036.0318.51.0513.4NA2133014670NANA8.93
Beet GreensRaw Beet Greens71822.2759.15.72.4NA341068203490918.9
Leafy Tips CowpeasRaw Leafy Tips Cowpeas6216.1319.31.033.05NA174106210NANA8.78
Garden CressRaw Garden Cress54061.254.0615.63.83.86NA12500107801184678.64
CornsaladRaw Cornsalad84521.72.079.916.5NA33309100NANA8.55
Taro LeavesRaw Taro Leaves28692.55.431811.74NA1500061902412938.5
Frozen Mustard GreensFrozen Mustard Greens, Unprepared64501.21.537.850.483.28NA345006330NANA8.48
Frozen Turnip GreensFrozen Turnip Greens, Unprepared702312.078.73.22.27NA168206090NANA8.4
Green Leaf LettuceRaw Green Leaf Lettuce123332.332.6712.54.473NA1267030707.3342108.33
BorageRaw Borage50001.433.5721.40.982NA31008330NANA8.3
Extra Sweet PineappleRaw Extra Sweet Pineapple29.40.780.324.972.131.1NA186NA55300.26.868
DockRaw Dock45450.912.2711.40.932.77NA295010910NANA7.93
Frozen KaleFrozen Kale, Unprepared36791212.50.931.6NA304070201059577.9
Red Leaf LettuceRaw Red Leaf Lettuce144232.462.9612.35.543.85NA1385014205.7753967.8
PurslaneRaw PurslaneNA1.182.8120.91.83NA30005250NANA7.58
CardoonRaw Cardoon00.590.888.829.943.4NA20000590NANA7.53
BlackberriesRaw Blackberries1280.230.37.53.20.35NA2910244013.62307.5
Fiddlehead FernsRaw Fiddlehead Ferns26620.293.173.2NANANANA03910NANA7.5
Turnip GreensRaw Turnip Greens90471.11.569.385.944.1NA30310938044.739227.3
Frozen Summer Squash, Zucchini, Includes SkinFrozen Summer Squash, Zucchini, Includes Skin, Unprepared2941.41.2412.78.741.47NA294015603.531247.18
Agar SeaweedRaw Agar Seaweed00.0960.421.065.80.62NA163500016.744.27.17
Dried Agar SeaweedSeaweed, agar, dried00.0160.360.334.930.5NA9480008.17407.03
Butterhead LettuceRaw Butterhead Lettuce63852.22.413.75.773.15NA2808014206.9239356.9
Hemp SeedsHulled Hemp Seeds0.91.150.268.3NA0.54NA9900.4500.725.336.87
Pine NutsDried Pine Nuts0.740.270.173.260.230.079.625.300.5906.93406.54
RaspberriesRaw Raspberries19.20.310.375.753.160.5333202025208.37756.44
ArugulaRaw Arugula23800.881.726.18.741.46NA1940030008.621726.4
ChivesRaw Chives36331.31.910.85.42.3NA1750096803.535456.2
Sweetened Frozen Pineapple ChunksPineapple, frozen, chunks, sweetened11.60.580.171.740.610.44NA64046.500.124.076.17
Chinese CabbageRaw Chinese Cabbage85771.542.719.23.47.46NA25380173103.4617506.1
StrawberriesRaw Strawberries15.60.380.346.031.950.732.97375091904.5334.46.03
Napa CabbageRaw Chinese Napa Cabbage5001.251.5612.53.37.25NA2469084403.7513415.94
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared100011.859.045.372.5NA128801085023.515605.65
GarlicRaw Garlic00.670.372.3524.14NA10010500.275.75.6
Taro ShootsRaw Taro Shoots1361.82.2736.43.45.05NA13609550NANA5.55
Frozen BoysenberriesBoysenberries, frozen, unsweetened300.530.377.672.50.56NA63003108.7785.47
Summer SquashRaw All Varieties Summer Squash3131.54.4415.24.846.8NA906053103.75945.47
Frozen RaspberriesRed Frozen Raspberries35.70.790.896.033.60.55NA250015706.7NA5.45
Young Lima BeansRaw Young Lima Beans44.20.960.466.521.10.9NA150010401.424.85.38
American Type GrapesRaw American Type Grapes37.30.690.432.240.180.82NA3003001.41095.36
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared72621.052.19.242.931.76NA97606140NANA5.24
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin2941.322.7613.364.8NA706052603.531265.2
Potato SkinRaw Potato Skin00.180.338.92.62.06NA1470980NANA5.2
Japanese ChestnutsRaw Japanese Chestnuts6.51.10.534.870.670.92NA153085.40NANA5.17
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried5.561.10.534.860.670.92NA1510850NANA5.15
Fruit ChayoteRaw Fruit Chayote00.660.7612.46.552NA2447020303.161084.97
HazelnutsNuts, hazelnuts or filberts0.80.510.091.430.730.45NA900501211.34.9
Bamboo ShootsRaw Bamboo Shoots18.52.781.31134.44NA130074018.504.85
Baby Zucchini SquashRaw Baby Zucchini Squash59510.8616.88.743.4NA47608120NANA4.67
EggplantRaw Eggplant200.780.74135.621.68NA44004406704.64
Romaine LettuceRaw Cos Or Romaine Lettuce128242.11.979.24.182.18NA4000011803.8230154.56
Crookneck And Straightneck Summer SquashRaw Crookneck And Straightneck Summer Squash2111.341.0811.84.22.74NA500050803.4284.24.53
Chanterelle MushroomsRaw Chanterelle MushroomsNA0.233.3664170.69NA31.3NANA3313NANA4.47
Iceberg LettuceRaw Iceberg Lettuce8931.460.894.43.251.5NA1036010006.438614.46
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared9831.241.977.974.173NA162101178023.317484.4
Scallop Summer SquashRaw Scallop Summer Squash3061.940.8316.72.833.03NA833050003.6924.36
Frozen AsparagusFrozen Asparagus, Unprepared9792.522.73253.832.3NA397906630NANA4.23
Water ConvolvulusRaw Water Convolvulus 82890.792.6323.73.72.53NA1500014470NANA4.2
Frozen StrawberriesStrawberries, frozen, unsweetened28.60.310.536.61.540.4NA243058904.1431.44.14
Frozen CauliflowerFrozen Cauliflower, Unprepared211.061.468.942.832.56NA13330101701.463084.1
Dried LeeksFreeze-dried Leeks221.250.625.451.21.9NA57001840NANA4.1
Flower Clusters BroccoliRaw Flower Clusters BroccoliNA1.162.1311.49.552.84NA1268016640NANA4.1
Broccoli LeavesRaw Broccoli LeavesNA1.162.1311.49.552.84NA1268016640NANA4.1
Broccoli StalksRaw Broccoli Stalks3571.162.1311.49.552.84NA1268016640NANA4.1
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds1741.652.7410.512.20.74NA783017800.436634.1
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels0.890.240.144.460.670.13NA5201.701.956.534.06
Vitamins 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 vitamins 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