Nutrient Ranking Tool
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Fruits Highest in Manganese

127 results
Name
Manganese
Data source
1
Dried Jujube (Jujube, Chinese, fresh, dried) 100 grams
31.1mg (1351% DV)
Standard Release (Common)
2
Dried Sweetened Mango (Mango, dried, sweetened) 100 grams
10mg (435% DV)
Standard Release (Common)
3
Wild Blueberries (Frozen) (Blueberries, wild, frozen (Includes foods for USDA's Food Distribution Program)) 1 cup, frozen
4mg (175% DV)
Standard Release (Common)
4
Pineapple (Traditional Varieties) (Pineapple, raw, traditional varieties) 1 cup, chunks
2.6mg (114% DV)
Standard Release (Common)
5
Frozen Loganberries (Loganberries, frozen) 1 cup, unthawed
1.8mg (80% DV)
Standard Release (Common)
6
Pineapple (Pineapple, raw, all varieties) 1 cup, chunks
1.5mg (67% DV)
Standard Release (Common)
7
Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) 16 oz glass
1.2mg (53% DV)
Standard Release (Common)
8
Muscadine Grapes (Grapes, muscadine, raw) 10 grapes
1.2mg (51% DV)
Standard Release (Common)
9
Blackberries (Blackberries, raw) 1 cup
0.9mg (40% DV)
Standard Release (Common)
10
Frozen Raspberries (Raspberries, frozen, red, unsweetened) 1 cup, unthawed
0.9mg (37% DV)
Standard Release (Common)
11
Raspberries (Raspberries, raw) 1 cup
0.8mg (36% DV)
Standard Release (Common)
12
Durian (Durian, raw or frozen) 1 cup, chopped or diced
0.8mg (34% DV)
Standard Release (Common)
13
Frozen Boysenberries (Boysenberries, frozen, unsweetened) 1 cup, unthawed
0.7mg (31% DV)
Standard Release (Common)
14
Grapes (Grapes, american type (slip skin), raw) 1 cup
0.7mg (29% DV)
Standard Release (Common)
15
Strawberries (Strawberries, raw) 1 cup, sliced
0.6mg (28% DV)
Standard Release (Common)
16
Frozen Strawberries (Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, thawed
0.6mg (28% DV)
Standard Release (Common)
17
Grape Juice (With Added Vitamin C) (Grape juice, canned or bottled, unsweetened, with added ascorbic acid) 1 cup
0.6mg (26% DV)
Standard Release (Common)
18
Fuyu Persimmon (Persimmons, japanese, raw) 1 fruit (2-1/2 inch dia)
0.6mg (26% DV)
Standard Release (Common)
19
Blueberries (Blueberries, raw) 1 cup
0.5mg (22% DV)
Standard Release (Common)
20
Fried Yellow Plantains (Plantains, yellow, fried, Latino restaurant) 1 cup
0.5mg (21% DV)
Standard Release (Common)
21
Bananas (Bananas, raw) 1 cup, sliced
0.4mg (18% DV)
Standard Release (Common)
22
Canned Prune Juice (Prune juice, canned) 1 cup
0.4mg (17% DV)
Standard Release (Common)
23
Apple juice, canned or bottled, unsweetened, without added ascorbic acid 16 oz glass
0.4mg (16% DV)
Standard Release (Common)
24
Mamey Sapote (Sapote, mamey, raw) 1 cup 1 inch pieces
0.4mg (16% DV)
Standard Release (Common)
25
Rowal (Rowal, raw) 1 cup
0.4mg (15% DV)
Standard Release (Common)
26
California Avocados (Avocados, raw, California) 1 cup, pureed
0.3mg (15% DV)
Standard Release (Common)
27
Cranberries (Cranberries, raw) 1 cup, chopped
0.3mg (13% DV)
Standard Release (Common)
28
European Black Currants (Currants, european black, raw) 1 cup
0.3mg (12% DV)
Standard Release (Common)
29
Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california
0.3mg (12% DV)
Standard Release (Common)
30
Guavas (Guavas, common, raw) 1 cup
0.2mg (11% DV)
Standard Release (Common)
31
Rhubarb (Rhubarb, raw) 1 cup, diced
0.2mg (10% DV)
Standard Release (Common)
32
Blueberries (Frozen) (Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, unthawed
0.2mg (10% DV)
Standard Release (Common)
33
Loquats (Biwa, Chinese Plum, Akidini) (Loquats, raw) 1 cup, cubed
0.2mg (10% DV)
Standard Release (Common)
34
Florida Avocados (Avocados, raw, Florida) 1 cup, pureed
0.2mg (10% DV)
Standard Release (Common)
35
Gooseberries (Gooseberries, raw) 1 cup
0.2mg (9% DV)
Standard Release (Common)
36
Raw Plantains (Plantains, yellow, raw) 1 cup, sliced
0.2mg (9% DV)
Standard Release (Common)
37
Red And White Currants (Currants, red and white, raw) 1 cup
0.2mg (9% DV)
Standard Release (Common)
38
Abiyuch (Abiyuch, raw) 1/2 cup
0.2mg (9% DV)
Standard Release (Common)
39
Pomegranates (Pomegranates, raw) 1 cup
0.2mg (9% DV)
Standard Release (Common)
40
Feijoa (Feijoa, raw) 1 cup, pureed
0.2mg (9% DV)
Standard Release (Common)
41
Kiwifruit (Kiwifruit, green, raw) 1 cup, sliced
0.2mg (8% DV)
Standard Release (Common)
42
Sour Red Cherries (Cherries, sour, red, raw) 1 cup, without pits
0.2mg (8% DV)
Standard Release (Common)
43
Dried Bananas (Banana Powder) (Bananas, dehydrated, or banana powder) 1 oz
0.2mg (7% DV)
Standard Release (Common)
44
Cherimoya (Cherimoya, raw) 1 cup, pieces
0.1mg (6% DV)
Standard Release (Common)
45
Breadfruit (Breadfruit, raw) 1 cup
0.1mg (6% DV)
Standard Release (Common)
46
Crabapples (Crabapples, raw) 1 cup slices
0.1mg (6% DV)
Standard Release (Common)
47
Dried Figs (Figs, dried, uncooked) 3 figs
0.1mg (5% DV)
Standard Release (Common)
48
Dried Peaches (Low-Moisture) (Peaches, dehydrated (low-moisture), sulfured, uncooked) 1/4 cup
0.1mg (5% DV)
Standard Release (Common)
49
Apricots (Apricots, raw) 1 cup, halves
0.1mg (5% DV)
Standard Release (Common)
50
Sweet Cherries (Cherries, sweet, raw) 1 cup, without pits
0.1mg (5% DV)
Standard Release (Common)
51
Red Or Green Grapes (European) (Grapes, red or green (European type, such as Thompson seedless), raw) 1 cup
0.1mg (5% DV)
Standard Release (Common)
52
Lychee (Litchi, Li Zhi) (Litchis, raw) 1 cup
0.1mg (5% DV)
Standard Release (Common)
53
Mangos (Mangos, raw) 1 cup pieces
0.1mg (5% DV)
Standard Release (Common)
54
Low-Moisture Dried Apricots (Apricots, dehydrated (low-moisture), sulfured, uncooked) 1oz
0.1mg (4% DV)
Standard Release (Common)
55
Zante Currants (Currants, zante, dried) 1 oz handful
0.1mg (4% DV)
Standard Release (Common)
56
Yellow Peaches (Peaches, yellow, raw) 1 cup slices
0.1mg (4% DV)
Standard Release (Common)
57
Dried Pears (Pears, dried, sulfured, uncooked) 1 oz (2 halves)
0.1mg (4% DV)
Standard Release (Common)
58
Tangerine Juice (Tangerine juice, raw) 1 cup
0.1mg (4% DV)
Standard Release (Common)
59
Prunes (Dried Plums) (Plums, dried (prunes), uncooked) 3 prunes
0.1mg (4% DV)
Standard Release (Common)
60
Frozen Sour Red Cherries (Cherries, sour, red, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, unthawed
0.1mg (4% DV)
Standard Release (Common)
61
Dried Peaches (Peaches, dried, sulfured, uncooked) 1 oz (about 2 halves)
0.1mg (4% DV)
Standard Release (Common)
62
Prunes (Low-Moisture) (Prunes, dehydrated (low-moisture), uncooked) 1oz
0.1mg (4% DV)
Standard Release (Common)
63
Plums (Plums, raw) 1 cup, sliced
0.1mg (4% DV)
Standard Release (Common)
64
Pears Canned In Syrup (Pears, canned, extra heavy syrup pack, solids and liquids) 1 cup, halves
0.1mg (4% DV)
Standard Release (Common)
65
Jujube (Jujube, raw) 100 grams
0.1mg (4% DV)
Standard Release (Common)
66
Figs (Figs, raw) 1 large (2-1/2 inch dia)
0.1mg (4% DV)
Standard Release (Common)
67
Nectarines (Nectarines, raw) 1 cup slices
0.1mg (3% DV)
Standard Release (Common)
68
Tangerines (Tangerines, (mandarin oranges), raw) 1 cup, sections
0.1mg (3% DV)
Standard Release (Common)
69
Granny Smith Apples (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) 1 medium
0.1mg (3% DV)
Standard Release (Common)
70
Cantaloupe Melons (Melons, cantaloupe, raw) 1 cup, balls
0.1mg (3% DV)
Standard Release (Common)
71
Raisins (Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program)) 50 raisins
0.1mg (3% DV)
Standard Release (Common)
72
Asian Pears (Pears, asian, raw) 1 fruit 2-1/4 inch high x 2-1/2 inch dia
0.1mg (3% DV)
Standard Release (Common)
73
Red Delicious Apples (Apples, raw, red delicious, with skin (Includes foods for USDA's Food Distribution Program)) 1 medium
0.1mg (3% DV)
Standard Release (Common)
74
Dried Cranberries (Sweetened) (Cranberries, dried, sweetened (Includes foods for USDA's Food Distribution Program)) 1/4 cup
0.1mg (3% DV)
Standard Release (Common)
75
Jackfruit (Jackfruit, raw) 1 cup, sliced
0.1mg (3% DV)
Standard Release (Common)
76
Red Anjou Pears (Pears, raw, red anjou) 1 small
0.1mg (3% DV)
Standard Release (Common)
77
Medjool Dates (Dates, medjool) 1 date, pitted
0.1mg (3% DV)
Standard Release (Common)
78
Melon Balls (Melon balls, frozen) 1 cup, unthawed
0.1mg (3% DV)
Standard Release (Common)
79
Green Anjou Pear (Pears, raw, green anjou (Includes foods for USDA's Food Distribution Program)) 1 cup, sliced
0.1mg (3% DV)
Standard Release (Common)
80
Dried Apricots (Apricots, dried, sulfured, uncooked) 1 oz handful
0.1mg (3% DV)
Standard Release (Common)
81
Pears (Pears, raw) 1 cup, slices
0.1mg (3% DV)
Standard Release (Common)
82
Bosc Pear (Pears, raw, bosc (Includes foods for USDA's Food Distribution Program)) 1 cup, sliced
0.1mg (3% DV)
Standard Release (Common)
83
Gala Apples (Apples, raw, gala, with skin (Includes foods for USDA's Food Distribution Program)) 1 medium
0.1mg (3% DV)
Standard Release (Common)
84
Lemons (Without Peel) (Lemons, raw, without peel) 1 cup, sections
0.1mg (3% DV)
Standard Release (Common)
85
Golden Seedless Raisins (Raisins, golden, seedless) 1 oz handful
0.1mg (3% DV)
Standard Release (Common)
86
Fuji Apples (Apples, raw, fuji, with skin (Includes foods for USDA's Food Distribution Program)) 1 medium
0.1mg (3% DV)
Standard Release (Common)
87
Casaba Melon (Melons, casaba, raw) 1 cup, cubes
0.1mg (3% DV)
Standard Release (Common)
88
Golden Delicious Apples (Apples, raw, golden delicious, with skin) 1 medium
0.1mg (3% DV)
Standard Release (Common)
89
Watermelon (Watermelon, raw) 1 cup, balls
0.1mg (3% DV)
Standard Release (Common)
90
Papaya (Papayas, raw) 1 cup 1 inch pieces
0.1mg (3% DV)
Standard Release (Common)
91
Orange Juice From Concentrate (Orange juice, chilled, includes from concentrate) 1 cup
0.1mg (2% DV)
Standard Release (Common)
92
Orange Juice With Added Calcium And Vitamin D (Orange juice, chilled, includes from concentrate, with added calcium and vitamin D) 1 cup
0.1mg (2% DV)
Standard Release (Common)
93
Orange Juice With Added Calcium (Orange juice, chilled, includes from concentrate, with added calcium) 1 cup
0.1mg (2% DV)
Standard Release (Common)
94
Dates (Deglet Noor) (Dates, deglet noor) 3 dates
0.1mg (2% DV)
Standard Release (Common)
95
Bartlett Pears (Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program)) 1 cup, sliced
0.1mg (2% DV)
Standard Release (Common)
96
Canned Orange Juice (Orange juice, canned, unsweetened) 1 cup
0.1mg (2% DV)
Standard Release (Common)
97
Pink Grapefruit (Grapefruit, raw, pink and red, all areas) 1 cup sections, with juice
0.1mg (2% DV)
Standard Release (Common)
98
Pink Grapefruit Juice (Grapefruit juice, pink, raw) 1 cup
0mg (2% DV)
Standard Release (Common)
99
White Grapefruit Juice (Grapefruit juice, white, raw) 1 cup
0mg (2% DV)
Standard Release (Common)
100
Navel Oranges (Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)) 1 cup sections, without membranes
0mg (2% DV)
Standard Release (Common)
101
California Grapefruit (Grapefruit, raw, pink and red, California and Arizona) 1 cup sections, with juice
0mg (2% DV)
Standard Release (Common)
102
White California Grapefruit (Grapefruit, raw, white, California) 1 cup sections, with juice
0mg (2% DV)
Standard Release (Common)
103
Honeydew Melon (Melons, honeydew, raw) 1 cup, diced (approx 20 pieces per cup)
0mg (2% DV)
Standard Release (Common)
104
Grapefruit Juice (Grapefruit juice, pink or red, with added calcium) 8 fl oz
0mg (2% DV)
Standard Release (Common)
105
Oranges (Oranges, raw, all commercial varieties) 1 cup, sections
0mg (2% DV)
Standard Release (Common)
106
Apples (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) 1 cup, quartered or chopped
0mg (2% DV)
Standard Release (Common)
107
Florida Oranges (Oranges, raw, Florida) 1 cup sections, without membranes
0mg (2% DV)
Standard Release (Common)
108
Lime Juice (Lime juice, raw) 1 cup
0mg (2% DV)
Standard Release (Common)
109
Apples (Without Skin) (Apples, raw, without skin) 1 cup slices
0mg (2% DV)
Standard Release (Common)
110
California Valencia Oranges (Oranges, raw, California, valencias) 1 cup sections, without membranes
0mg (2% DV)
Standard Release (Common)
111
Starfruit (Carambola) (Carambola, (starfruit), raw) 1 cup, sliced
0mg (2% DV)
Standard Release (Common)
112
Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) 1 cup
0mg (2% DV)
Standard Release (Common)
113
Pomelo (Pummelo) (Pummelo, raw) 1 cup, sections
0mg (1% DV)
Standard Release (Common)
114
White Grapefruit (Grapefruit, raw, white, all areas) 1 cup sections, with juice
0mg (1% DV)
Standard Release (Common)
115
Rose Apples (Rose-apples, raw) 100 grams
0mg (1% DV)
Standard Release (Common)
116
Grapefruit (Grapefruit, raw, pink and red and white, all areas) 1 cup sections, with juice
0mg (1% DV)
Standard Release (Common)
117
Dried Apples (Apples, dried, sulfured, uncooked) 1 oz (5 rings)
0mg (1% DV)
Standard Release (Common)
118
Kumquats (Kumquats, raw) 1 fruit without refuse
0mg (1% DV)
Standard Release (Common)
119
White Florida Grapefruit (Grapefruit, raw, white, Florida) 1 cup sections, with juice
0mg (1% DV)
Standard Release (Common)
120
Florida Grapefruit (Grapefruit, raw, pink and red, Florida) 1 cup sections, with juice
0mg (1% DV)
Standard Release (Common)
121
Clementines (Clementines, raw) 1 fruit
0mg (1% DV)
Standard Release (Common)
122
Dried Lychees (Litchis, Li Zhi) (Litchis, dried) 1 fruit
0mg (0% DV)
Standard Release (Common)
123
Limes (Limes, raw) 1 fruit (2 inch dia)
0mg (0% DV)
Standard Release (Common)
124
Dried Longans (Longans, dried) 1 fruit
0mg (0% DV)
Standard Release (Common)
125
Jumbo Olives (Olives, ripe, canned (jumbo-super colossal)) 1 super colossal
0mg (0% DV)
Standard Release (Common)
126
Longans (Dragon's Eye) (Longans, raw) 1 fruit without refuse
0mg (0% DV)
Standard Release (Common)
127
Olives (Olives, ripe, canned (small-extra large)) 3 olives
0mg (0% DV)
Standard Release (Common)