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Nutrient Ranking Tool

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133 Nuts and Seeds Highest in Manganese

Ranked by a Common Serving Size
2.3mg Manganese = 100% DV
  1. Nuts Pecans Oil Roasted Without Salt Added
    4.1mg (177% DV) in 1 cup
    Database: Standard Release (Source)
  2. Nuts Pecans Oil Roasted With Salt Added
    4.1mg (177% DV) in 1 cup
    Database: Standard Release (Source)
  3. Nuts Macadamia Nuts Dry Roasted With Salt Added
    4mg (174% DV) in 1 cup, whole or halves
    Database: Standard Release (Source)
  4. Nuts Hazelnuts Or Filberts Blanched
    3.6mg (156% DV) in 1 oz
    Database: Standard Release (Source)
  5. Nuts Mixed Nuts Dry Roasted With Peanuts Salt Added Chosen Roaster
    3.4mg (150% DV) in 1 cup
    Database: Standard Release (Source)
  6. Seeds Sunflower Seed Kernels Toasted With Salt Added
    2.8mg (123% DV) in 1 cup
    Database: Standard Release (Source)
  7. Nuts Mixed Nuts Oil Roasted With Peanuts Without Salt Added
    2.7mg (119% DV) in 1 cup
    Database: Standard Release (Source)
  8. Nuts Mixed Nuts Oil Roasted With Peanuts With Salt Added
    2.7mg (119% DV) in 1 cup
    Database: Standard Release (Source)
  9. Seeds Sunflower Seed Kernels Dry Roasted With Salt Added
    2.7mg (117% DV) in 1 cup
    Database: Standard Release (Source)
  10. Pine Nuts (Dried)
    2.5mg (109% DV) in 1 oz (167 kernels)
    Database: Standard Release (Common) (Source)
  11. Shredded Coconut Meat
    2.3mg (100% DV) in 1 cup, shredded
    Database: Standard Release (Common) (Source)
  12. Hemp Seeds
    2.2mg (94% DV) in 1oz
    Database: Standard Release (Common) (Source)
  13. Nuts Coconut Milk Raw (Liquid Expressed From Grated Meat And Water)
    2.2mg (96% DV) in 1 cup
    Database: Standard Release (Source)
  14. Nuts Formulated Wheat-Based Unflavored With Salt Added
    2.2mg (98% DV) in 1 oz
    Database: Standard Release (Source)
  15. Nuts Cashew Nuts Oil Roasted With Salt Added
    2.2mg (94% DV) in 1 cup, whole
    Database: Standard Release (Source)
  16. Seeds Cottonseed Flour Partially Defatted (Glandless)
    2mg (88% DV) in 1 cup
    Database: Standard Release (Source)
  17. Butternuts (Dried)
    1.9mg (81% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  18. Nuts Coconut Milk Frozen (Liquid Expressed From Grated Meat And Water)
    1.9mg (84% DV) in 1 cup
    Database: Standard Release (Source)
  19. Hazelnuts
    1.8mg (76% DV) in 1 oz (21 whole kernels)
    Database: Standard Release (Common) (Source)
  20. Seeds Sesame Seed Kernels Toasted Without Salt Added (Decorticated)
    1.8mg (79% DV) in 1 cup
    Database: Standard Release (Source)
  21. Seeds Sesame Seed Kernels Toasted With Salt Added (Decorticated)
    1.8mg (79% DV) in 1 cup
    Database: Standard Release (Source)
  22. Nuts Coconut Meat Dried (Desiccated) Sweetened Flaked Canned
    1.7mg (73% DV) in 1 cup
    Database: Standard Release (Source)
  23. Coconut Milk
    1.7mg (75% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  24. Dry Roasted Hazelnuts
    1.6mg (69% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  25. Nuts Pistachio Nuts Dry Roasted With Salt Added
    1.5mg (66% DV) in 1 cup
    Database: Standard Release (Source)
  26. Dried Pumpkin And Squash Seeds
    1.3mg (56% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  27. Roasted Squash And Pumpkin Seeds (Unsalted)
    1.3mg (55% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  28. Seeds Sunflower Seed Flour Partially Defatted
    1.3mg (55% DV) in 1 cup
    Database: Standard Release (Source)
  29. Dried Hickorynuts
    1.3mg (57% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  30. Pecans
    1.3mg (56% DV) in 1 oz (19 halves)
    Database: Standard Release (Common) (Source)
  31. Roasted Squash And Pumpkin Seeds (Salted)
    1.3mg (55% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  32. Dried Pine Nuts
    1.2mg (54% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  33. Nuts Coconut Meat Raw
    1.2mg (52% DV) in 1 cup, shredded
    Database: Standard Release (Source)
  34. Macadamia Nuts
    1.2mg (51% DV) in 1 oz (10-12 kernels)
    Database: Standard Release (Common) (Source)
  35. Seeds Sisymbrium Sp. Seeds Whole Dried
    1.1mg (49% DV) in 1 cup
    Database: Standard Release (Source)
  36. Dried Japanese Chestnuts
    1.1mg (46% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  37. Dry Roasted Pecans
    1.1mg (49% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  38. Black Walnuts (Dried)
    1.1mg (48% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  39. Nuts Pecans Dry Roasted With Salt Added
    1.1mg (49% DV) in 1 oz
    Database: Standard Release (Source)
  40. Walnuts
    1mg (42% DV) in 1 oz (14 halves)
    Database: Standard Release (Common) (Source)
  41. Roasted Chestnuts
    1mg (43% DV) in 10 kernels
    Database: Standard Release (Common) (Source)
  42. Dry Roasted Macadamia Nuts
    0.9mg (37% DV) in 1 oz (10-12 kernels)
    Database: Standard Release (Common) (Source)
  43. Chia Seeds
    0.8mg (34% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  44. Nuts Coconut Meat Dried (Desiccated) Sweetened Flaked Packaged
    0.8mg (35% DV) in 1 cup
    Database: Standard Release (Source)
  45. Dried Coconut
    0.8mg (35% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  46. Nuts Coconut Meat Dried (Desiccated) Creamed
    0.8mg (34% DV) in 1 oz
    Database: Standard Release (Source)
  47. Dried Coconut (Unsweetened)
    0.8mg (34% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  48. Dry-Roasted Mixed Nuts (Salted)
    0.7mg (32% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  49. Dried Pilinuts
    0.7mg (29% DV) in 1 oz (15 kernels)
    Database: Standard Release (Common) (Source)
  50. Nuts Almonds Oil Roasted Lightly Salted
    0.7mg (30% DV) in 1 oz (22 whole kernels)
    Database: Standard Release (Source)
  51. Dried Lotus Seeds
    0.7mg (29% DV) in 1 oz (42 medium seeds)
    Database: Standard Release (Common) (Source)
  52. Sesame Seeds (Toasted)
    0.7mg (31% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  53. Nuts Almonds Oil Roasted Without Salt Added
    0.7mg (30% DV) in 1 oz (22 whole kernels)
    Database: Standard Release (Source)
  54. Dried Chinese Chestnuts
    0.7mg (32% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  55. Flax Seeds
    0.7mg (31% DV) in 1oz
    Database: Standard Release (Common) (Source)
  56. Nuts Almonds Oil Roasted With Salt Added
    0.7mg (30% DV) in 1 oz (22 whole kernels)
    Database: Standard Release (Source)
  57. Safflower Seeds
    0.6mg (25% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  58. Seeds Safflower Seed Meal Partially Defatted
    0.6mg (25% DV) in 1 oz
    Database: Standard Release (Source)
  59. Dry Roasted Sunflower Seeds
    0.6mg (26% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  60. Seeds Sunflower Seed Kernels Oil Roasted Without Salt
    0.6mg (26% DV) in 1 oz
    Database: Standard Release (Source)
  61. Almonds
    0.6mg (27% DV) in 1 oz (23 whole kernels)
    Database: Standard Release (Common) (Source)
  62. Nuts Chestnuts Japanese Roasted
    0.6mg (25% DV) in 1 oz
    Database: Standard Release (Source)
  63. Nuts Almonds Honey Roasted Unblanched
    0.6mg (25% DV) in 1 oz
    Database: Standard Release (Source)
  64. Seeds Sunflower Seed Kernels Oil Roasted With Salt Added
    0.6mg (26% DV) in 1 oz
    Database: Standard Release (Source)
  65. Nuts Almonds Dry Roasted With Salt Added
    0.6mg (28% DV) in 1 oz (22 whole kernels)
    Database: Standard Release (Source)
  66. Nuts Mixed Nuts Dry Roasted With Peanuts With Salt Added
    0.6mg (24% DV) in 1 oz
    Database: Standard Release (Source)
  67. Seeds Cottonseed Flour Low Fat (Glandless)
    0.6mg (26% DV) in 1 oz
    Database: Standard Release (Source)
  68. Seeds Cottonseed Meal Partially Defatted (Glandless)
    0.6mg (28% DV) in 1 oz
    Database: Standard Release (Source)
  69. Seeds Sunflower Seed Kernels Toasted Without Salt
    0.6mg (26% DV) in 1 oz
    Database: Standard Release (Source)
  70. Dry Roasted Almonds
    0.6mg (28% DV) in 1 oz (22 whole kernels)
    Database: Standard Release (Common) (Source)
  71. Dry Roasted Sunflower Seeds (With Salt)
    0.6mg (26% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  72. Nuts Mixed Nuts Oil Roasted With Peanuts Lightly Salted
    0.6mg (25% DV) in 1 oz
    Database: Standard Release (Source)
  73. Nuts Mixed Nuts Oil Roasted Without Peanuts Lightly Salted
    0.6mg (26% DV) in 1 oz
    Database: Standard Release (Source)
  74. Dried Sunflower Seeds
    0.5mg (24% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  75. Nuts Acorn Flour Full Fat
    0.5mg (22% DV) in 1 oz
    Database: Standard Release (Source)
  76. Nuts Almonds Blanched
    0.5mg (23% DV) in 1 oz
    Database: Standard Release (Source)
  77. Oil Roasted Cashews
    0.5mg (21% DV) in 1 oz (18 kernels)
    Database: Standard Release (Common) (Source)
  78. Roasted Chinese Chestnuts
    0.5mg (21% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  79. Cashews (Raw)
    0.5mg (20% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  80. Chinese Chestnuts
    0.5mg (20% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  81. Seeds Watermelon Seed Kernels Dried
    0.5mg (20% DV) in 1 oz
    Database: Standard Release (Source)
  82. Nuts Chestnuts Japanese Raw
    0.5mg (20% DV) in 1 oz
    Database: Standard Release (Source)
  83. Dry Roasted Peanuts
    0.5mg (22% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  84. Seeds Sesame Flour Low-Fat
    0.4mg (17% DV) in 1 oz
    Database: Standard Release (Source)
  85. Seeds Sesame Meal Partially Defatted
    0.4mg (18% DV) in 1 oz
    Database: Standard Release (Source)
  86. Acorns (Dried)
    0.4mg (17% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  87. Nuts Chestnuts European Dried Unpeeled
    0.4mg (16% DV) in 1 oz
    Database: Standard Release (Source)
  88. Nuts Mixed Nuts Oil Roasted Without Peanuts Without Salt Added
    0.4mg (19% DV) in 1 oz
    Database: Standard Release (Source)
  89. Seeds Sesame Flour Partially Defatted
    0.4mg (17% DV) in 1 oz
    Database: Standard Release (Source)
  90. Nuts Acorns Raw
    0.4mg (17% DV) in 1 oz
    Database: Standard Release (Source)
  91. Dried Beechnuts
    0.4mg (17% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  92. Raw Sesame Butter (Tahini)
    0.4mg (18% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  93. Dry Roasted Pistachio Nuts
    0.4mg (15% DV) in 1 oz (49 kernels)
    Database: Standard Release (Common) (Source)
  94. Nuts Mixed Nuts Oil Roasted Without Peanuts With Salt Added
    0.4mg (19% DV) in 1 oz
    Database: Standard Release (Source)
  95. Seeds Sesame Butter Paste
    0.4mg (18% DV) in 1 tbsp
    Database: Standard Release (Source)
  96. Seeds Sesame Flour High-Fat
    0.4mg (18% DV) in 1 oz
    Database: Standard Release (Source)
  97. Brazilnuts
    0.3mg (15% DV) in 1 oz (6 kernels)
    Database: Standard Release (Common) (Source)
  98. Nuts Chestnuts European Raw Unpeeled
    0.3mg (12% DV) in 1 oz
    Database: Standard Release (Source)
  99. Almond Butter
    0.3mg (15% DV) in 1 tbsp
    Database: Standard Release (Common) (Source)
  100. Seeds Sunflower Seed Butter With Salt Added
    0.3mg (14% DV) in 1 tbsp
    Database: Standard Release (Source)
  101. Seeds Pumpkin And Squash Seeds Whole Roasted With Salt Added
    0.3mg (14% DV) in 1 cup
    Database: Standard Release (Source)
  102. Nuts Almond Butter Plain With Salt Added
    0.3mg (15% DV) in 1 tbsp
    Database: Standard Release (Source)
  103. Seeds Sunflower Seed Butter Without Salt
    0.3mg (14% DV) in 1 tbsp
    Database: Standard Release (Source)
  104. Boiled Chinese Chestnuts
    0.3mg (14% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  105. Nuts Chestnuts European Dried Peeled
    0.3mg (15% DV) in 1 oz
    Database: Standard Release (Source)
  106. Coconut Water
    0.3mg (15% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  107. Pistachio Nuts
    0.3mg (15% DV) in 1 oz (49 kernels)
    Database: Standard Release (Common) (Source)
  108. Dry-Roasted Cashews
    0.2mg (10% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  109. Nuts Coconut Cream Raw (Liquid Expressed From Grated Meat)
    0.2mg (9% DV) in 1 tbsp
    Database: Standard Release (Source)
  110. Seeds Cottonseed Kernels Roasted (Glandless)
    0.2mg (9% DV) in 1 tbsp
    Database: Standard Release (Source)
  111. Boiled Japanese Chestnuts
    0.2mg (7% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  112. Lotus Seeds
    0.2mg (8% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  113. Seeds Sesame Seeds Whole Dried
    0.2mg (10% DV) in 1 tbsp
    Database: Standard Release (Source)
  114. Almond Paste
    0.2mg (11% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  115. Cashew Butter
    0.2mg (10% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  116. Boiled Chestnuts
    0.2mg (11% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  117. Nuts Coconut Cream Canned Sweetened
    0.2mg (7% DV) in 1 tbsp
    Database: Standard Release (Source)
  118. Nuts Cashew Nuts Dry Roasted With Salt Added
    0.2mg (10% DV) in 1 oz
    Database: Standard Release (Source)
  119. Sesame Butter (Tahini)
    0.2mg (9% DV) in 1 tbsp
    Database: Standard Release (Common) (Source)
  120. Seeds Breadnut Tree Seeds Raw
    0.1mg (2% DV) in 1 oz (8-14 seeds)
    Database: Standard Release (Source)
  121. Seeds Breadnut Tree Seeds Dried
    0.1mg (4% DV) in 1 oz
    Database: Standard Release (Source)
  122. Chestnuts
    0.1mg (4% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  123. Dried Ginkgo Nuts
    0.1mg (3% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  124. Seeds Sesame Seed Kernels Dried (Decorticated)
    0.1mg (5% DV) in 1 tbsp
    Database: Standard Release (Source)
  125. Roasted Squash And Pumpkin Seeds (With Shells)
    0.1mg (6% DV) in 1 oz (85 seeds)
    Database: Standard Release (Common) (Source)
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