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200 Vegetables Highest in Manganese

Ranked by a Common Serving Size
2.3mg Manganese = 100% DV
  1. Citronella (Lemon Grass)
    3.5mg (152% DV) in 1 cup
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  2. Mashed Sweet Potatoes
    2.5mg (110% DV) in 1 cup
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  3. Cooked Lima Beans
    2.1mg (93% DV) in 1 cup
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  4. Palm Hearts (Canned)
    2mg (88% DV) in 1 cup
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  5. Canned Lima Beans
    1.7mg (75% DV) in 1 cup
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  6. Cooked Spinach
    1.7mg (73% DV) in 1 cup
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  7. Succotash
    1.5mg (64% DV) in 1 cup
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  8. Stirfried Soybean Sprouts
    1.1mg (49% DV) in 100 grams
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  9. Cooked Collards
    1mg (42% DV) in 1 cup, chopped
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  10. Cooked New Zealand Spinach
    0.9mg (41% DV) in 1 cup, chopped
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  11. Boiled Sweet Potatoes
    0.9mg (38% DV) in 1 cup, mashed
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  12. Cooked Green Peas
    0.8mg (37% DV) in 1 cup
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  13. Cooked Green Peas (Salted)
    0.8mg (37% DV) in 1 cup
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  14. Cassava
    0.8mg (34% DV) in 1 cup
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  15. Okra
    0.8mg (34% DV) in 1 cup
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  16. Cooked Okra (Previously Frozen)
    0.8mg (34% DV) in 1/2 cup slices
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  17. Parsnips
    0.7mg (32% DV) in 1 cup slices
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  18. Cooked Beet Greens
    0.7mg (32% DV) in 1 cup (1 Inch pieces)
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  19. Vinespinach
    0.7mg (32% DV) in 100 grams
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  20. Cooked Soybean Sprouts
    0.7mg (29% DV) in 1 cup
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  21. Mustard Spinach
    0.6mg (27% DV) in 1 cup, chopped
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  22. Cooked Nopales
    0.6mg (26% DV) in 1 cup
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  23. Peas
    0.6mg (26% DV) in 1 cup
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  24. Cooked Taro
    0.6mg (26% DV) in 1 cup, sliced
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  25. Cooked Swiss Chard
    0.6mg (25% DV) in 1 cup, chopped
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  26. Cooked Escarole
    0.6mg (25% DV) in 1 cup
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  27. Cooked Sweet Potatoes
    0.6mg (25% DV) in 1 medium (2 Inch dia, 5 Inch long, raw)
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  28. Cooked Beets
    0.6mg (24% DV) in 1 cup
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  29. Cooked Scotch Kale
    0.5mg (24% DV) in 1 cup, chopped
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  30. Cooked Kale
    0.5mg (24% DV) in 1 cup, chopped
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  31. Pea Sprouts
    0.5mg (23% DV) in 1 cup
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  32. Fiddlehead Ferns
    0.5mg (22% DV) in 100 grams
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  33. Cooked Yam
    0.5mg (22% DV) in 1 cup, cubes
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  34. Cooked Garden Cress
    0.5mg (22% DV) in 1 cup
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  35. Cooked Lentil Sprouts
    0.5mg (22% DV) in 100 grams
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  36. Pickled Beets
    0.5mg (22% DV) in 1 cup slices
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  37. Baked Acorn Squash
    0.5mg (22% DV) in 1 cup, cubes
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  38. Soybean Sprouts
    0.5mg (21% DV) in 1 cup
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  39. Dried Fungi Cloud Ears
    0.5mg (21% DV) in 5 pieces
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  40. Cooked Mustard Spinach
    0.5mg (21% DV) in 1 cup, chopped
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  41. Cooked Turnip Greens
    0.5mg (21% DV) in 1 cup, chopped
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  42. Chrysanthemum Leaves
    0.5mg (21% DV) in 1 cup, chopped
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  43. Cooked Okra
    0.5mg (20% DV) in 1 cup slices
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  44. Cooked Artichokes (Globe Or French)
    0.5mg (20% DV) in 1 cup
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  45. Cooked Podded Peas
    0.4mg (19% DV) in 1 cup
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  46. Beets (Raw)
    0.4mg (19% DV) in 1 cup
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  47. Scotch Kale
    0.4mg (19% DV) in 1 cup, chopped
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  48. Leeks
    0.4mg (19% DV) in 1 cup
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  49. Canned Tomato Puree
    0.4mg (18% DV) in 1 cup
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  50. Canned Asparagus
    0.4mg (18% DV) in 1 cup
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  51. Cooked Hawaiin Mountain Yam
    0.4mg (18% DV) in 1 cup, cubes
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  52. Taro
    0.4mg (17% DV) in 1 cup, sliced
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  53. Bamboo Shoots
    0.4mg (17% DV) in 1 cup (1/2 Inch slices)
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  54. Nopales
    0.4mg (17% DV) in 1 cup, sliced
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  55. Lentil Sprouts
    0.4mg (17% DV) in 1 cup
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  56. Cooked Green Beans (Previously Frozen)
    0.4mg (17% DV) in 1 cup
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  57. Morel Mushrooms
    0.4mg (17% DV) in 1 cup
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  58. Hash Browns
    0.4mg (17% DV) in 1 cup
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  59. Cooked Summer Squash
    0.4mg (17% DV) in 1 cup, sliced
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  60. Cooked Winter Squash
    0.4mg (17% DV) in 1 cup, cubes
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  61. Baked Potatoes (With Skin)
    0.4mg (16% DV) in 1 potato medium
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  62. Cooked Yellow Snap Beans
    0.4mg (16% DV) in 1 cup
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  63. Canned Pumpkin
    0.4mg (16% DV) in 1 cup
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  64. New Zealand Spinach
    0.4mg (16% DV) in 1 cup, chopped
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  65. Cooked Acorn Squash
    0.4mg (16% DV) in 1 cup, mashed
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  66. Cooked Green Snap Beans
    0.4mg (15% DV) in 1 cup
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  67. Cooked Chrysanthemum
    0.4mg (15% DV) in 1 cup (1 Inch pieces)
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  68. Brussels Sprouts (Cooked)
    0.4mg (15% DV) in 1 cup
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  69. Cooked Purslane
    0.4mg (15% DV) in 1 cup
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  70. Cooked Butternut Squash
    0.4mg (15% DV) in 1 cup, cubes
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  71. Cooked Hubbard Squash
    0.3mg (15% DV) in 1 cup, cubes
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  72. Sweet Potatoes
    0.3mg (15% DV) in 1 cup, cubes
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  73. Cooked Burdock Root
    0.3mg (15% DV) in 1 cup (1 Inch pieces)
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  74. Kidney Bean Sprouts
    0.3mg (15% DV) in 1 cup
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  75. Cooked Red Cabbage
    0.3mg (15% DV) in 1 cup
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  76. Artichokes (Globe Or French)
    0.3mg (14% DV) in 1 artichoke, medium
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  77. Cooked Broccoli Raab
    0.3mg (14% DV) in 1 NLEA serving
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  78. Cooked Onions
    0.3mg (14% DV) in 1 cup
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  79. Cooked Zucchini
    0.3mg (14% DV) in 1 cup, sliced
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  80. Cooked Cabbage
    0.3mg (13% DV) in 1 cup
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  81. Cooked Scallop Squash
    0.3mg (13% DV) in 1 cup, mashed
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  82. Cooked Leeks
    0.3mg (13% DV) in 1 leek
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  83. Sun-dried Hot Chile Peppers
    0.3mg (13% DV) in 1 cup
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  84. Broccoli (Cooked)
    0.3mg (13% DV) in 1 cup chopped
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  85. Baked Red Potatoes
    0.3mg (13% DV) in 1 potato medium (2-1/4 Inch to 3-1/4 Inch dia.)
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  86. Brussels Sprouts (Raw)
    0.3mg (13% DV) in 1 cup
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  87. Cooked Shiitake Mushrooms
    0.3mg (13% DV) in 1 cup pieces
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  88. Cooked Crookneck Summer Squash
    0.3mg (12% DV) in 1 cup, sliced
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  89. Butternut Squash
    0.3mg (12% DV) in 1 cup, cubes
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  90. Asparagus (Cooked)
    0.3mg (12% DV) in 1 cup
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  91. Garden Cress
    0.3mg (12% DV) in 1 cup
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  92. Cooked Chayote
    0.3mg (12% DV) in 1 cup (1 Inch pieces)
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  93. Cooked Snow Peas
    0.3mg (12% DV) in 1 cup
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  94. Spinach
    0.3mg (12% DV) in 1 cup
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  95. Laver Seaweed
    0.3mg (11% DV) in 10 sheets
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  96. Turnip Greens
    0.3mg (11% DV) in 1 cup, chopped
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  97. Pumpkin Leaves (Cooked)
    0.3mg (11% DV) in 1 cup
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  98. Cooked Tomatoes
    0.3mg (11% DV) in 1 cup
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  99. Baked Potato (No Skin)
    0.3mg (11% DV) in 1 potato (2-1/3 Inch x 4-3/4 Inch)
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  100. Yautia
    0.3mg (11% DV) in 1 cup, sliced
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  101. Celeriac
    0.2mg (11% DV) in 1 cup
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  102. Pak-choi (Bok Choy) (Cooked)
    0.2mg (11% DV) in 1 cup, shredded
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  103. Cooked Carrots
    0.2mg (11% DV) in 1 cup slices
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  104. Cooked Dandelion Greens
    0.2mg (11% DV) in 1 cup, chopped
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  105. Collards
    0.2mg (10% DV) in 1 cup, chopped
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  106. Chrysanthemum
    0.2mg (10% DV) in 1 cup (1 Inch pieces)
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  107. Yellow Sweet Corn
    0.2mg (10% DV) in 1 cup
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  108. Cooked Kohlrabi
    0.2mg (10% DV) in 1 cup slices
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  109. Acorn Squash
    0.2mg (10% DV) in 1 cup, cubes
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  110. Cooked Chinese Broccoli
    0.2mg (10% DV) in 1 cup
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  111. Cooked Tahitian Taro
    0.2mg (10% DV) in 1 cup slices
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  112. Cooked Parsnips
    0.2mg (10% DV) in 1/2 cup slices
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  113. Baked Russet Potatoes
    0.2mg (10% DV) in 100 grams
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  114. Cooked Napa Cabbage
    0.2mg (10% DV) in 1 cup
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  115. Cooked Savoy Cabbage
    0.2mg (10% DV) in 1 cup, shredded
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  116. Zucchini
    0.2mg (10% DV) in 1 cup, chopped
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  117. Cooked Pumpkin
    0.2mg (9% DV) in 1 cup, mashed
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  118. Crookneck Summer Squash
    0.2mg (9% DV) in 1 cup sliced
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  119. Sweet Yellow Peppers
    0.2mg (9% DV) in 1 pepper, large (3-3/4 Inch long, 3 Inch dia)
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  120. Cooked Green Cauliflower
    0.2mg (9% DV) in 1/5 head
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  121. Dried Ancho Peppers
    0.2mg (9% DV) in 1 pepper
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  122. Green Snap Beans (Raw)
    0.2mg (9% DV) in 1 cup 1/2 Inch pieces
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  123. Red Cabbage
    0.2mg (9% DV) in 1 cup, chopped
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  124. Sauerkraut
    0.2mg (9% DV) in 1 cup
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  125. Yellow Snap Beans
    0.2mg (9% DV) in 1 cup 1/2 Inch pieces
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  126. Asparagus
    0.2mg (9% DV) in 1 cup
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  127. Lotus Root
    0.2mg (9% DV) in 10 slices (2-1/2 Inch dia)
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  128. Endive
    0.2mg (9% DV) in 1 cup
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  129. Arrowroot
    0.2mg (9% DV) in 1 cup, sliced
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  130. Hubbard Squash
    0.2mg (9% DV) in 1 cup, cubes
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  131. Bamboo Shoots (Canned)
    0.2mg (9% DV) in 1 cup (1/8 Inch slices)
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  132. Onions
    0.2mg (9% DV) in 1 cup, chopped
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  133. Scallop Squash
    0.2mg (9% DV) in 1 cup slices
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  134. Canned Tomato Paste
    0.2mg (9% DV) in 1/4 cup
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  135. Summer Squash
    0.2mg (9% DV) in 1 cup, sliced
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  136. Mung Bean Sprouts
    0.2mg (9% DV) in 1 cup
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  137. Tahitian Taro
    0.2mg (9% DV) in 1 cup slices
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  138. Serrano Peppers
    0.2mg (9% DV) in 1 cup, chopped
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  139. Stewed Tomatoes
    0.2mg (8% DV) in 1 cup
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  140. Broccoli
    0.2mg (8% DV) in 1 cup chopped
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  141. Eggplant
    0.2mg (8% DV) in 1 cup, cubes
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  142. Cooked Sweet White Corn
    0.2mg (8% DV) in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
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  143. Baked Potatoes
    0.2mg (8% DV) in 100 grams
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  144. Winter Squash
    0.2mg (8% DV) in 1 cup, cubes
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  145. Dandelion Greens
    0.2mg (8% DV) in 1 cup, chopped
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  146. Kohlrabi
    0.2mg (8% DV) in 1 cup
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  147. Boiled Potatoes
    0.2mg (8% DV) in 1 potato (2-1/2 Inch dia, sphere)
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  148. Spirulina
    0.2mg (8% DV) in 100 grams
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  149. Rutabagas (Neeps, Swedes)
    0.2mg (8% DV) in 1 cup, cubes
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  150. Green Bell Peppers
    0.2mg (8% DV) in 1 cup, chopped
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  151. Cooked White Button Mushrooms
    0.2mg (8% DV) in 1 cup pieces
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  152. Canned Straw Mushrooms
    0.2mg (8% DV) in 1 cup
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  153. Turnips
    0.2mg (8% DV) in 1 cup, cubes
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  154. Tomatoes
    0.2mg (7% DV) in 1 cup cherry tomatoes
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  155. Cooked Spaghetti Squash
    0.2mg (7% DV) in 1 cup
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  156. Onion Rings
    0.2mg (7% DV) in 1 cup
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  157. Yellow Tomatoes
    0.2mg (7% DV) in 1 cup, chopped
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  158. Cauliflower
    0.2mg (7% DV) in 1 cup chopped (1/2 Inch pieces)
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  159. Fennel
    0.2mg (7% DV) in 1 cup, sliced
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  160. Cooked Rutabagas (Neeps, Swedes)
    0.2mg (7% DV) in 1 cup, cubes
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  161. Cooked Cauliflower
    0.2mg (7% DV) in 1 cup
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  162. Cooked Celery
    0.2mg (7% DV) in 1 cup, diced
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  163. Broccoli Raab (Rapini)
    0.2mg (7% DV) in 1 cup chopped
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  164. Green Cauliflower
    0.2mg (7% DV) in 1 cup
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  165. Cooked Green Bell Peppers
    0.2mg (7% DV) in 1 cup, chopped or strips
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  166. Cooked Red Bell Peppers
    0.2mg (7% DV) in 1 cup, strips
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  167. Chantarelle Mushrooms
    0.2mg (7% DV) in 1 cup
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  168. Snow Peas
    0.2mg (7% DV) in 1 cup, whole
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  169. French Fries
    0.2mg (7% DV) in 10 strip
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  170. Beet Greens (Raw)
    0.1mg (6% DV) in 1 cup
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  171. Cooked Celeriac
    0.1mg (6% DV) in 1 cup pieces
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  172. Cooked Yellow Sweet Corn
    0.1mg (6% DV) in 1 ear small (5-1/2 Inch to 6-1/2 Inch long)
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  173. Cabbage
    0.1mg (6% DV) in 1 cup, chopped
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  174. Chicory Roots
    0.1mg (6% DV) in 1 root
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  175. Cooked Swamp Cabbage
    0.1mg (6% DV) in 1 cup, chopped
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  176. Wakame
    0.1mg (6% DV) in 2 tbsp (1/8 cup)
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  177. Pumpkin Leaves
    0.1mg (6% DV) in 1 cup
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  178. Bamboo Shoots (Cooked)
    0.1mg (6% DV) in 1 cup (1/2 Inch slices)
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  179. Canned Mushrooms
    0.1mg (6% DV) in 1 cup
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  180. Dried Spirulina Seaweed
    0.1mg (6% DV) in 1 tablespoon
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  181. Sweet Red Bell Peppers
    0.1mg (6% DV) in 1 medium (approx 2-3/4 Inch long, 2-1/2 dia.)
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  182. Swiss Chard
    0.1mg (6% DV) in 1 cup
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  183. Cooked Lotus Root
    0.1mg (6% DV) in 1/2 cup
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  184. Purslane
    0.1mg (6% DV) in 1 cup
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  185. Baby Carrots
    0.1mg (6% DV) in 1 NLEA serving
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  186. Savoy Cabbage
    0.1mg (5% DV) in 1 cup, shredded
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  187. Spaghetti Squash
    0.1mg (5% DV) in 1 cup, cubes
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  188. Chicory Greens
    0.1mg (5% DV) in 1 cup, chopped
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  189. Cremini Mushrooms
    0.1mg (5% DV) in 1 cup whole
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  190. Raw Crimini Mushrooms (Exposed To Sunlight Or UV)
    0.1mg (5% DV) in 1 cup whole
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  191. Banana Peppers
    0.1mg (5% DV) in 1 cup
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  192. Green Tomatoes
    0.1mg (5% DV) in 1 medium
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  193. Red Bell Peppers (Cooked)
    0.1mg (5% DV) in 1 cup chopped
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  194. Sweet White Corn
    0.1mg (5% DV) in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
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  195. Cooked Eggplant
    0.1mg (5% DV) in 1 cup (1 Inch cubes)
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  196. Sweet Onions
    0.1mg (5% DV) in 1 NLEA serving
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  197. Cooked Malabar Spinach
    0.1mg (5% DV) in 1 cup
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  198. Bok Choy
    0.1mg (5% DV) in 1 cup, shredded
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  199. Cooked Turnips
    0.1mg (5% DV) in 1 cup, cubes
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  200. Dried Pasilla Peppers
    0.1mg (5% DV) in 1 pepper
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