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61 Nuts and Seeds Highest in Manganese

Ranked by a serving size.

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2.3mg Manganese = 100% DV
  1. 2.5mg (109% DV) in 1 oz (167 kernels)
  2. 2.3mg (100% DV) in 1 cup, shredded
  3. 2.2mg (94% DV) in 1oz
  4. 1.9mg (81% DV) in 1 oz
  5. 1.8mg (76% DV) in 1 oz (21 whole kernels)
  6. 1.7mg (75% DV) in 1 cup
  7. 1.6mg (69% DV) in 1 oz
  8. 1.3mg (57% DV) in 1 oz
  9. 1.3mg (56% DV) in 1 oz
  10. 1.3mg (56% DV) in 1 oz (19 halves)
  11. 1.3mg (55% DV) in 1 oz
  12. 1.3mg (55% DV) in 1 oz
  13. 1.2mg (54% DV) in 1 oz
  14. 1.2mg (51% DV) in 1 oz (10-12 kernels)
  15. 1.1mg (49% DV) in 1 oz
  16. 1.1mg (48% DV) in 1 oz
  17. 1.1mg (46% DV) in 1 oz
  18. 1mg (43% DV) in 10 kernels
  19. 1mg (42% DV) in 1 oz (14 halves)
  20. 0.9mg (37% DV) in 1 oz (10-12 kernels)
  21. 0.8mg (35% DV) in 1 oz
  22. 0.8mg (34% DV) in 1 oz
  23. 0.8mg (34% DV) in 1 oz
  24. 0.7mg (32% DV) in 1 oz
  25. 0.7mg (32% DV) in 1 oz
  26. 0.7mg (31% DV) in 1 oz
  27. 0.7mg (31% DV) in 1oz
  28. 0.7mg (29% DV) in 1 oz (42 medium seeds)
  29. 0.7mg (29% DV) in 1 oz (15 kernels)
  30. 0.6mg (28% DV) in 1 oz (22 whole kernels)
  31. 0.6mg (27% DV) in 1 oz (23 whole kernels)
  32. 0.6mg (26% DV) in 1 oz
  33. 0.6mg (26% DV) in 1 oz
  34. 0.6mg (25% DV) in 1 oz
  35. 0.5mg (24% DV) in 1 oz
  36. 0.5mg (22% DV) in 1 oz
  37. 0.5mg (21% DV) in 1 oz
  38. 0.5mg (21% DV) in 1 oz (18 kernels)
  39. 0.5mg (20% DV) in 1 oz
  40. 0.5mg (20% DV) in 1 oz
  41. 0.4mg (18% DV) in 1 oz
  42. 0.4mg (17% DV) in 1 oz
  43. 0.4mg (17% DV) in 1 oz
  44. 0.4mg (15% DV) in 1 oz (49 kernels)
  45. 0.3mg (15% DV) in 1 oz (6 kernels)
  46. 0.3mg (15% DV) in 1 cup
  47. 0.3mg (15% DV) in 1 oz (49 kernels)
  48. 0.3mg (15% DV) in 1 tbsp
  49. 0.3mg (14% DV) in 1 oz
  50. 0.2mg (11% DV) in 1 oz
  51. 0.2mg (11% DV) in 1 oz
  52. 0.2mg (10% DV) in 1 oz
  53. 0.2mg (10% DV) in 1 oz
  54. 0.2mg (9% DV) in 1 tbsp
  55. 0.2mg (8% DV) in 1 oz
  56. 0.2mg (7% DV) in 1 oz
  57. 0.1mg (6% DV) in 1 oz (85 seeds)
  58. 0.1mg (4% DV) in 1 oz
  59. 0.1mg (3% DV) in 1 oz
  60. 0mg (2% DV) in 1 oz
  61. 0mg (1% DV) in 1 oz

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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