Nutrient Ranking Tool
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Foods Highest in Manganese

200 results
Name
Manganese
Data source
1
Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan, 1 scoop
70mg (3042% DV)
Standard Release (Common)
2
Milk And Soy Chocolate Drink (Beverages, chocolate drink, milk and soy based, ready to drink, fortified) 8 fl oz
35mg (1522% DV)
Standard Release (Common)
3
Dried Jujube (Jujube, Chinese, fresh, dried) 100 grams
31.1mg (1351% DV)
Standard Release (Common)
4
Beverages, nutritional shake mix, high protein, powder 1 tbsp
12.5mg (543% DV)
Standard Release (Common)
5
Dried Sweetened Mango (Mango, dried, sweetened) 100 grams
10mg (435% DV)
Standard Release (Common)
6
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
7.7mg (333% DV)
Standard Release (Common)
7
Cooked Teff (Teff, cooked) 1 cup
7.2mg (313% DV)
Standard Release (Common)
8
Cooked Blue Mussels (Mollusks, mussel, blue, cooked, moist heat) 3 oz
5.8mg (251% DV)
Standard Release (Common)
9
Toasted Wheat Germ (Cereals ready-to-eat, wheat germ, toasted, plain) 1 oz
5.7mg (246% DV)
Standard Release (Common)
10
Raw Oat Bran (Oat bran, raw) 1 cup
5.3mg (230% DV)
Standard Release (Common)
11
granola, homemade (Cereals ready-to-eat, granola, homemade) 1 cup
4.9mg (212% DV)
Standard Release (Common)
12
Beverages, Acai berry drink, fortified 8 fl oz
4.4mg (192% DV)
Standard Release (Common)
13
Wild Blueberries (Frozen) (Blueberries, wild, frozen (Includes foods for USDA's Food Distribution Program)) 1 cup, frozen
4mg (175% DV)
Standard Release (Common)
14
Raw Citronella (Lemon Grass) (Lemon grass (citronella), raw) 1 cup
3.5mg (152% DV)
Standard Release (Common)
15
Cereals, whole wheat hot natural cereal, dry 1 cup
3mg (131% DV)
Standard Release (Common)
16
Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup
3mg (129% DV)
Standard Release (Common)
17
Cereals, oats, regular and quick, not fortified, dry 1 cup
2.9mg (128% DV)
Standard Release (Common)
18
SUN COUNTRY, KRETSCHMER Toasted Wheat Bran (Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran) 1/4 cup (1 nlea serving)
2.8mg (121% DV)
Standard Release (Common)
19
SUN COUNTRY, KRETSCHMER Wheat Germ, Regular (Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular) 2 tbsp (1 nlea serving)
2.7mg (116% DV)
Standard Release (Common)
20
Pineapple (Traditional Varieties) (Pineapple, raw, traditional varieties) 1 cup, chunks
2.6mg (114% DV)
Standard Release (Common)
21
Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup
2.5mg (110% DV)
Standard Release (Common)
22
Dried Pine Nuts (Nuts, pine nuts, dried) 1 oz (167 kernels)
2.5mg (109% DV)
Standard Release (Common)
23
Candies, confectioner's coating, peanut butter 1 cup chips
2.4mg (102% DV)
Standard Release (Common)
24
Shredded Coconut Meat (Dried) (Nuts, coconut meat, dried (desiccated), sweetened, shredded) 1 cup, shredded
2.3mg (100% DV)
Standard Release (Common)
25
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry 1/2 cup (1 nlea serving)
2.3mg (99% DV)
Standard Release (Common)
26
SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ (Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ) 2 tbsp (1 nlea serving)
2.2mg (97% DV)
Standard Release (Common)
27
Uncooked Buckwheat (Buckwheat) 1 cup
2.2mg (96% DV)
Standard Release (Common)
28
QUAKER, Toasted Multigrain Crisps (Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps) 1 (1/4) cup (1 nlea serving)
2.2mg (95% DV)
Standard Release (Common)
29
POST, Shredded Wheat, lightly frosted, spoon-size (Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size) 1 cup (1 nlea serving)
2.2mg (95% DV)
Standard Release (Common)
30
Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz
2.2mg (94% DV)
Standard Release (Common)
31
Cooked Brown Rice (Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
2.1mg (93% DV)
Standard Release (Common)
32
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
2.1mg (93% DV)
Standard Release (Common)
33
Cooked Spelt (Spelt, cooked) 1 cup
2.1mg (92% DV)
Standard Release (Common)
34
Cooked Oat Bran (Oat bran, cooked) 1 cup
2.1mg (92% DV)
Standard Release (Common)
35
Cereals, WHEATENA, dry 1/3 cup (1 nlea serving)
2.1mg (92% DV)
Standard Release (Common)
36
Cooked Amaranth (Amaranth grain, cooked) 1 cup
2.1mg (91% DV)
Standard Release (Common)
37
Palm Hearts (Canned) (Hearts of palm, canned) 1 cup
2mg (88% DV)
Standard Release (Common)
38
Cereals, WHEATENA, cooked with water 1 cup
2mg (87% DV)
Standard Release (Common)
39
UNCLE SAM CEREAL (Cereals ready-to-eat, UNCLE SAM CEREAL) 3/4 cup (1 nlea serving)
2mg (86% DV)
Standard Release (Common)
40
Cereals, WHEATENA, cooked with water, with salt 1 cup
2mg (86% DV)
Standard Release (Common)
41
Cooked Long Grain Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
2mg (86% DV)
Standard Release (Common)
42
POST Raisin Bran Cereal (Cereals ready-to-eat, POST Raisin Bran Cereal) 1 cup (1 nlea serving)
1.9mg (82% DV)
Standard Release (Common)
43
POST, GRAPE-NUTS Cereal (Cereals ready-to-eat, POST, GRAPE-NUTS Cereal) 1/2 cup (1 nlea serving)
1.9mg (82% DV)
Standard Release (Common)
44
Butternuts (Dried) (Nuts, butternuts, dried) 1 oz
1.9mg (81% DV)
Standard Release (Common)
45
Frozen Loganberries (Loganberries, frozen) 1 cup, unthawed
1.8mg (80% DV)
Standard Release (Common)
46
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup
1.8mg (77% DV)
Standard Release (Common)
47
Hazelnuts (Nuts, hazelnuts or filberts) 1 oz (21 whole kernels)
1.8mg (76% DV)
Standard Release (Common)
48
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
1.7mg (75% DV)
Standard Release (Common)
49
Coconut Milk (Nuts, coconut milk, canned (liquid expressed from grated meat and water)) 1 cup
1.7mg (75% DV)
Standard Release (Common)
50
Cereals, QUAKER, Quick Oats, Dry 1/2 cup
1.7mg (75% DV)
Standard Release (Common)
51
QUAKER, Oatmeal Squares (Cereals ready-to-eat, QUAKER, Oatmeal Squares) 1 cup (1 nlea serving)
1.7mg (74% DV)
Standard Release (Common)
52
APPLEBEE'S, crunchy onion rings 1 serving
1.7mg (74% DV)
Standard Release (Common)
53
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
1.7mg (73% DV)
Standard Release (Common)
54
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
1.7mg (73% DV)
Standard Release (Common)
55
Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup
1.6mg (69% DV)
Standard Release (Common)
56
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
1.6mg (69% DV)
Standard Release (Common)
57
Dry Roasted Hazelnuts (Nuts, hazelnuts or filberts, dry roasted, without salt added) 1 oz
1.6mg (69% DV)
Standard Release (Common)
58
Cooked Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed
1.5mg (67% DV)
Standard Release (Common)
59
Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water 1 cup
1.5mg (67% DV)
Standard Release (Common)
60
Pineapple (Pineapple, raw, all varieties) 1 cup, chunks
1.5mg (67% DV)
Standard Release (Common)
61
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
1.5mg (66% DV)
Standard Release (Common)
62
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup
1.5mg (65% DV)
Standard Release (Common)
63
Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup
1.5mg (64% DV)
Standard Release (Common)
64
Oat Bran Flakes Health Valley (Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY) 1 cup (1 nlea serving)
1.5mg (63% DV)
Standard Release (Common)
65
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
1.4mg (62% DV)
Standard Release (Common)
66
Cereals, whole wheat hot natural cereal, cooked with water, with salt 1 cup
1.4mg (61% DV)
Standard Release (Common)
67
Whole Wheat Bread (Bread, whole-wheat, commercially prepared) 2 slices
1.4mg (60% DV)
Standard Release (Common)
68
wheat and bran, presweetened with nuts and fruits (Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits) 1 cup (1 nlea serving)
1.4mg (59% DV)
Standard Release (Common)
69
Rye Crispbread (Crackers, crispbread, rye) 1 cup, crushed
1.4mg (59% DV)
Standard Release (Common)
70
Candies, semisweet chocolate, made with butter 1 cup chips (6 oz package)
1.4mg (59% DV)
Standard Release (Common)
71
Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup
1.4mg (59% DV)
Standard Release (Common)
72
Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt 1 cup
1.4mg (59% DV)
Standard Release (Common)
73
Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 1 cup
1.3mg (57% DV)
Standard Release (Common)
74
Dried Hickorynuts (Nuts, hickorynuts, dried) 1 oz
1.3mg (57% DV)
Standard Release (Common)
75
Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) 1 cup, cooked
1.3mg (57% DV)
Standard Release (Common)
76
Beverages, ABBOTT, ENSURE PLUS, ready-to-drink 1 cup
1.3mg (57% DV)
Standard Release (Common)
77
Rose Hips (Rose Hips, wild (Northern Plains Indians)) 1 cup
1.3mg (56% DV)
Standard Release (Common)
78
Dried Pumpkin And Squash Seeds (Seeds, pumpkin and squash seed kernels, dried) 1 oz
1.3mg (56% DV)
Standard Release (Common)
79
QUAKER, QUAKER 100% Natural Granola with Oats, Wheat, Honey, and Raisins (Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Granola with Oats, Wheat, Honey, and Raisins) 1/2 cup (1 nlea serving)
1.3mg (56% DV)
Standard Release (Common)
80
Pecans (Nuts, pecans) 1 oz (19 halves)
1.3mg (56% DV)
Standard Release (Common)
81
Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) (Seeds, pumpkin and squash seed kernels, roasted, without salt) 1 oz
1.3mg (55% DV)
Standard Release (Common)
82
Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) (Seeds, pumpkin and squash seed kernels, roasted, with salt added) 1 oz
1.3mg (55% DV)
Standard Release (Common)
83
Cooked Walleye Pike (Fish, pike, walleye, cooked, dry heat) 1 fillet
1.3mg (55% DV)
Standard Release (Common)
84
Ground Cloves (Spices, cloves, ground) 1 tsp
1.3mg (55% DV)
Standard Release (Common)
85
Candies, coconut bar, not chocolate covered 100 grams
1.2mg (54% DV)
Standard Release (Common)
86
Dried Pinyon Pine Nuts (Nuts, pine nuts, pinyon, dried) 1 oz
1.2mg (54% DV)
Standard Release (Common)
87
Canned Eastern Oysters (Mollusks, oyster, eastern, canned) 1 can (12 oz), oysters and liquid
1.2mg (53% DV)
Standard Release (Common)
88
Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) 16 oz glass
1.2mg (53% DV)
Standard Release (Common)
89
Unsweetened Baking Chocolate (Baking chocolate, unsweetened, squares) 1 oz square bakers
1.2mg (53% DV)
Standard Release (Common)
90
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry 1 packet (1 nlea serving)
1.2mg (52% DV)
Standard Release (Common)
91
POST, Shredded Wheat, original big biscuit (Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit) 2 biscuits (1 nlea serving)
1.2mg (51% DV)
Standard Release (Common)
92
Muscadine Grapes (Grapes, muscadine, raw) 10 grapes
1.2mg (51% DV)
Standard Release (Common)
93
Raw Macadamia Nuts (Nuts, macadamia nuts, raw) 1 oz (10-12 kernels)
1.2mg (51% DV)
Standard Release (Common)
94
Quinoa, cooked 1 cup
1.2mg (51% DV)
Standard Release (Common)
95
Cereals, oats, instant, fortified, with cinnamon and spice, dry 1 packet
1.2mg (50% DV)
Standard Release (Common)
96
Fast foods, submarine sandwich, turkey, roast beef and ham on white bread with lettuce and tomato 12 inch sub
1.1mg (50% DV)
Standard Release (Common)
97
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
1.1mg (49% DV)
Standard Release (Common)
98
Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams
1.1mg (49% DV)
Standard Release (Common)
99
Beverages, tea, hibiscus, brewed 8 fl oz
1.1mg (49% DV)
Standard Release (Common)
100
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
1.1mg (49% DV)
Standard Release (Common)
101
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
1.1mg (49% DV)
Standard Release (Common)
102
Cereals, oats, instant, fortified, with raisins and spice, prepared with water 1 cup
1.1mg (49% DV)
Standard Release (Common)
103
Dry Roasted Pecans (Nuts, pecans, dry roasted, without salt added) 1 oz
1.1mg (49% DV)
Standard Release (Common)
104
Cooked Bulgur (Bulgur, cooked) 1 cup
1.1mg (48% DV)
Standard Release (Common)
105
Black Walnuts (Dried) (Nuts, walnuts, black, dried) 1 oz
1.1mg (48% DV)
Standard Release (Common)
106
Dried Japanese Chestnuts (Nuts, chestnuts, japanese, dried) 1 oz
1.1mg (46% DV)
Standard Release (Common)
107
Rice Bran (Rice bran, crude) 1 tablespoon
1.1mg (46% DV)
Standard Release (Common)
108
Cooked Pacific Oysters (Mollusks, oyster, Pacific, cooked, moist heat) 3 oz
1mg (45% DV)
Standard Release (Common)
109
RALSTON Enriched Wheat Bran flakes (Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes) 1 serving (nlea serving size = 0.75 cup)
1mg (44% DV)
Standard Release (Common)
110
HEALTH VALLEY, FIBER 7 Flakes (Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes) 3/4 cup (1 nlea serving)
1mg (44% DV)
Standard Release (Common)
111
General Mills Cheerios (Cereals ready-to-eat, GENERAL MILLS, CHEERIOS) 1 cup (1 nlea serving)
1mg (43% DV)
Standard Release (Common)
112
Beverages, Whey protein powder isolate 3 scoop
1mg (43% DV)
Standard Release (Common)
113
Roasted Chestnuts (Nuts, chestnuts, european, roasted) 10 kernels
1mg (43% DV)
Standard Release (Common)
114
Cereals, oats, instant, fortified, maple and brown sugar, dry 1 packet
1mg (43% DV)
Standard Release (Common)
115
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
1mg (43% DV)
Standard Release (Common)
116
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
1mg (43% DV)
Standard Release (Common)
117
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
1mg (42% DV)
Standard Release (Common)
118
Walnuts (Nuts, walnuts, english) 1 oz (14 halves)
1mg (42% DV)
Standard Release (Common)
119
Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped
1mg (42% DV)
Standard Release (Common)
120
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry 1 packet
1mg (42% DV)
Standard Release (Common)
121
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
1mg (42% DV)
Standard Release (Common)
122
Cereals, oats, instant, fortified, plain, dry 1 packet
0.9mg (41% DV)
Standard Release (Common)
123
Cooked New Zealand Spinach (Boiled, Drained) (New Zealand spinach, cooked, boiled, drained, without salt) 1 cup, chopped
0.9mg (41% DV)
Standard Release (Common)
124
Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup
0.9mg (41% DV)
Standard Release (Common)
125
Beverages, tea, instant, decaffeinated, unsweetened 1 serving 2 tsp
0.9mg (40% DV)
Standard Release (Common)
126
Beverages, tea, instant, unsweetened, powder 1 serving 1 tsp
0.9mg (40% DV)
Standard Release (Common)
127
Blackberries (Blackberries, raw) 1 cup
0.9mg (40% DV)
Standard Release (Common)
128
Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup
0.9mg (40% DV)
Standard Release (Common)
129
Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup
0.9mg (40% DV)
Standard Release (Common)
130
Pepperoni (Pepperoni, beef and pork, sliced) 3 oz
0.9mg (40% DV)
Standard Release (Common)
131
Candies, HERSHEYS, PAYDAY Bar 100 grams
0.9mg (40% DV)
Standard Release (Common)
132
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
0.9mg (39% DV)
Standard Release (Common)
133
Fast foods, submarine sandwich, meatball marinara on white bread 6 inch sub
0.9mg (39% DV)
Standard Release (Common)
134
Candies, chocolate covered, low sugar or low calorie 100 grams
0.9mg (39% DV)
Standard Release (Common)
135
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry 1 packet (1 nlea serving)
0.9mg (38% DV)
Standard Release (Common)
136
Canned Mature (White) Lima Beans (Lima beans, large, mature seeds, canned) 1 cup
0.9mg (38% DV)
Standard Release (Common)
137
Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed
0.9mg (38% DV)
Standard Release (Common)
138
Burrito With Beans (Fast foods, burrito, with beans) 2 pieces
0.9mg (38% DV)
Standard Release (Common)
139
Dry Roasted Macadamia Nuts (Nuts, macadamia nuts, dry roasted, without salt added) 1 oz (10-12 kernels)
0.9mg (37% DV)
Standard Release (Common)
140
QUAKER, Low Fat 100% Natural Granola with Raisins (Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins) 2/3 cup (1 nlea serving)
0.9mg (37% DV)
Standard Release (Common)
141
Frozen Raspberries (Raspberries, frozen, red, unsweetened) 1 cup, unthawed
0.9mg (37% DV)
Standard Release (Common)
142
Cooked Clams (Mollusks, clam, mixed species, cooked, moist heat) 3 oz
0.9mg (37% DV)
Standard Release (Common)
143
Burrito With Beans And Cheese (Fast foods, burrito, with beans and cheese) 1 each burrito
0.8mg (37% DV)
Standard Release (Common)
144
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
0.8mg (37% DV)
Standard Release (Common)
145
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
0.8mg (37% DV)
Standard Release (Common)
146
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
0.8mg (37% DV)
Standard Release (Common)
147
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry 1 packet
0.8mg (36% DV)
Standard Release (Common)
148
Raw Fava Beans (Beans, fava, in pod, raw) 1 cup
0.8mg (36% DV)
Standard Release (Common)
149
Raspberries (Raspberries, raw) 1 cup
0.8mg (36% DV)
Standard Release (Common)
150
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry 1 packet
0.8mg (36% DV)
Standard Release (Common)
151
Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup
0.8mg (35% DV)
Standard Release (Common)
152
Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup
0.8mg (35% DV)
Standard Release (Common)
153
Canned Refried Beans (Refried beans, canned, vegetarian) 1 cup
0.8mg (35% DV)
Standard Release (Common)
154
French Bread (Bread, french or vienna (includes sourdough)) 1 slice
0.8mg (35% DV)
Standard Release (Common)
155
Dried Coconut (Toasted) (Nuts, coconut meat, dried (desiccated), toasted) 1 oz
0.8mg (35% DV)
Standard Release (Common)
156
Raw Cassava (Cassava, raw) 1 cup
0.8mg (34% DV)
Standard Release (Common)
157
Durian (Durian, raw or frozen) 1 cup, chopped or diced
0.8mg (34% DV)
Standard Release (Common)
158
Raw Okra (Okra, raw) 1 cup
0.8mg (34% DV)
Standard Release (Common)
159
Firm Tofu (With Calcium And Magnesium) (Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)) 1/2 cup
0.8mg (34% DV)
Standard Release (Common)
160
Dried Coconut (Unsweetened) (Nuts, coconut meat, dried (desiccated), not sweetened) 1 oz
0.8mg (34% DV)
Standard Release (Common)
161
Cooked Okra (Previously Frozen) (Okra, frozen, cooked, boiled, drained, without salt) 1/2 cup slices
0.8mg (34% DV)
Standard Release (Common)
162
Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup
0.8mg (34% DV)
Standard Release (Common)
163
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup
0.8mg (34% DV)
Standard Release (Common)
164
Chia Seeds (Seeds, chia seeds, dried) 1 oz
0.8mg (34% DV)
Standard Release (Common)
165
Cooked Smelt (Fish, smelt, rainbow, cooked, dry heat) 3 oz
0.8mg (33% DV)
Standard Release (Common)
166
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
0.8mg (33% DV)
Standard Release (Common)
167
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup
0.8mg (33% DV)
Standard Release (Common)
168
Cooked Whelk (Mollusks, whelk, unspecified, cooked, moist heat) 3 oz
0.8mg (33% DV)
Standard Release (Common)
169
Ralston Tasteeos (Cereals ready-to-eat, RALSTON TASTEEOS) 1 cup (1 nlea serving)
0.8mg (33% DV)
Standard Release (Common)
170
Fast foods, hamburger; double, large patty; with condiments, vegetables and mayonnaise 1 item
0.7mg (33% DV)
Standard Release (Common)
171
Quaker Quaker Oat Life Plain (Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain) 3/4 cup (1 nlea serving)
0.7mg (32% DV)
Standard Release (Common)
172
Cooked White Rice (Rice, white, long-grain, regular, enriched, cooked) 1 cup
0.7mg (32% DV)
Standard Release (Common)
173
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup
0.7mg (32% DV)
Standard Release (Common)
174
Raw Parsnips (Parsnips, raw) 1 cup slices
0.7mg (32% DV)
Standard Release (Common)
175
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup
0.7mg (32% DV)
Standard Release (Common)
176
Dry-Roasted Mixed Nuts (Salted) (Nuts, mixed nuts, dry roasted, with peanuts, without salt added) 1 oz
0.7mg (32% DV)
Standard Release (Common)
177
Cooked Beet Greens (Boiled, Drained) (Beet greens, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
0.7mg (32% DV)
Standard Release (Common)
178
Dried Chinese Chestnuts (Nuts, chestnuts, chinese, dried) 1 oz
0.7mg (32% DV)
Standard Release (Common)
179
Fast foods, strawberry banana smoothie made with ice and low-fat yogurt 12 fl oz
0.7mg (32% DV)
Standard Release (Common)
180
Raw Vinespinach (Vinespinach, (basella), raw) 100 grams
0.7mg (32% DV)
Standard Release (Common)
181
Frozen Boysenberries (Boysenberries, frozen, unsweetened) 1 cup, unthawed
0.7mg (31% DV)
Standard Release (Common)
182
Canned Minestrone (Soup, minestrone, canned, chunky, ready-to-serve) 1 cup
0.7mg (31% DV)
Standard Release (Common)
183
Burrito With Beans Cheese And Beef (Fast foods, burrito, with beans, cheese, and beef) 1 burrito
0.7mg (31% DV)
Standard Release (Common)
184
Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup
0.7mg (31% DV)
Standard Release (Common)
185
Toasted Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) 1 oz
0.7mg (31% DV)
Standard Release (Common)
186
Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped
0.7mg (31% DV)
Standard Release (Common)
187
Flax Seeds (Seeds, flaxseed) 1oz
0.7mg (31% DV)
Standard Release (Common)
188
Raw Fresh Water Bass (Fish, bass, fresh water, mixed species, raw) 1 fillet
0.7mg (31% DV)
Standard Release (Common)
189
Cooked Medium Grain White Rice (Rice, white, medium-grain, enriched, cooked) 1 cup
0.7mg (30% DV)
Standard Release (Common)
190
Submarine Sandwich Cold Cut On White Bread With Lettuce And Tomato (Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato) 6 inch sub
0.7mg (30% DV)
Standard Release (Common)
191
Beverages, tea, instant, lemon, with added ascorbic acid 1 serving (3 heaping tsp)
0.7mg (30% DV)
Standard Release (Common)
192
Beverages, tea, instant, decaffeinated, lemon, sweetened 1 serving (3 heaping tsp)
0.7mg (30% DV)
Standard Release (Common)
193
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt 100 grams
0.7mg (30% DV)
Standard Release (Common)
194
Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt 100 grams
0.7mg (29% DV)
Standard Release (Common)
195
Unsweetened Rice Milk (Beverages, rice milk, unsweetened) 8 fl oz (approximate weight, 1 serving)
0.7mg (29% DV)
Standard Release (Common)
196
Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup
0.7mg (29% DV)
Standard Release (Common)
197
Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup
0.7mg (29% DV)
Standard Release (Common)
198
Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 1 pattie
0.7mg (29% DV)
Standard Release (Common)
199
Grapes (Grapes, american type (slip skin), raw) 1 cup
0.7mg (29% DV)
Standard Release (Common)
200
Dried Lotus Seeds (Seeds, lotus seeds, dried) 1 oz (42 medium seeds)
0.7mg (29% DV)
Standard Release (Common)