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Nutrient Ranking Tool

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61 Nuts and Seeds Highest in Manganese

Ranked by a Common Serving Size
2.3mg Manganese = 100% DV
  1. Pine Nuts (Dried)
    2.5mg (109% DV) in 1 oz (167 kernels)
    Database: Standard Release (Common) (Source)
  2. Shredded Coconut Meat
    2.3mg (100% DV) in 1 cup, shredded
    Database: Standard Release (Common) (Source)
  3. Hemp Seeds
    2.2mg (94% DV) in 1oz
    Database: Standard Release (Common) (Source)
  4. Butternuts (Dried)
    1.9mg (81% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  5. Hazelnuts
    1.8mg (76% DV) in 1 oz (21 whole kernels)
    Database: Standard Release (Common) (Source)
  6. Coconut Milk
    1.7mg (75% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  7. Dry Roasted Hazelnuts
    1.6mg (69% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  8. Dried Pumpkin And Squash Seeds
    1.3mg (56% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  9. Roasted Squash And Pumpkin Seeds (Unsalted)
    1.3mg (55% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  10. Dried Hickorynuts
    1.3mg (57% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  11. Pecans
    1.3mg (56% DV) in 1 oz (19 halves)
    Database: Standard Release (Common) (Source)
  12. Roasted Squash And Pumpkin Seeds (Salted)
    1.3mg (55% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  13. Dried Pine Nuts
    1.2mg (54% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  14. Macadamia Nuts
    1.2mg (51% DV) in 1 oz (10-12 kernels)
    Database: Standard Release (Common) (Source)
  15. Dried Japanese Chestnuts
    1.1mg (46% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  16. Dry Roasted Pecans
    1.1mg (49% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  17. Black Walnuts (Dried)
    1.1mg (48% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  18. Walnuts
    1mg (42% DV) in 1 oz (14 halves)
    Database: Standard Release (Common) (Source)
  19. Roasted Chestnuts
    1mg (43% DV) in 10 kernels
    Database: Standard Release (Common) (Source)
  20. Dry Roasted Macadamia Nuts
    0.9mg (37% DV) in 1 oz (10-12 kernels)
    Database: Standard Release (Common) (Source)
  21. Chia Seeds
    0.8mg (34% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  22. Dried Coconut
    0.8mg (35% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  23. Dried Coconut (Unsweetened)
    0.8mg (34% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  24. Dry-Roasted Mixed Nuts (Salted)
    0.7mg (32% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  25. Dried Pilinuts
    0.7mg (29% DV) in 1 oz (15 kernels)
    Database: Standard Release (Common) (Source)
  26. Dried Lotus Seeds
    0.7mg (29% DV) in 1 oz (42 medium seeds)
    Database: Standard Release (Common) (Source)
  27. Sesame Seeds (Toasted)
    0.7mg (31% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  28. Dried Chinese Chestnuts
    0.7mg (32% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  29. Flax Seeds
    0.7mg (31% DV) in 1oz
    Database: Standard Release (Common) (Source)
  30. Safflower Seeds
    0.6mg (25% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  31. Dry Roasted Sunflower Seeds
    0.6mg (26% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  32. Almonds
    0.6mg (27% DV) in 1 oz (23 whole kernels)
    Database: Standard Release (Common) (Source)
  33. Dry Roasted Almonds
    0.6mg (28% DV) in 1 oz (22 whole kernels)
    Database: Standard Release (Common) (Source)
  34. Dry Roasted Sunflower Seeds (With Salt)
    0.6mg (26% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  35. Dried Sunflower Seeds
    0.5mg (24% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  36. Oil Roasted Cashews
    0.5mg (21% DV) in 1 oz (18 kernels)
    Database: Standard Release (Common) (Source)
  37. Roasted Chinese Chestnuts
    0.5mg (21% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  38. Cashews (Raw)
    0.5mg (20% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  39. Chinese Chestnuts
    0.5mg (20% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  40. Dry Roasted Peanuts
    0.5mg (22% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  41. Acorns (Dried)
    0.4mg (17% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  42. Dried Beechnuts
    0.4mg (17% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  43. Raw Sesame Butter (Tahini)
    0.4mg (18% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  44. Dry Roasted Pistachio Nuts
    0.4mg (15% DV) in 1 oz (49 kernels)
    Database: Standard Release (Common) (Source)
  45. Brazilnuts
    0.3mg (15% DV) in 1 oz (6 kernels)
    Database: Standard Release (Common) (Source)
  46. Almond Butter
    0.3mg (15% DV) in 1 tbsp
    Database: Standard Release (Common) (Source)
  47. Boiled Chinese Chestnuts
    0.3mg (14% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  48. Coconut Water
    0.3mg (15% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  49. Pistachio Nuts
    0.3mg (15% DV) in 1 oz (49 kernels)
    Database: Standard Release (Common) (Source)
  50. Dry-Roasted Cashews
    0.2mg (10% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  51. Boiled Japanese Chestnuts
    0.2mg (7% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  52. Lotus Seeds
    0.2mg (8% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  53. Almond Paste
    0.2mg (11% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  54. Cashew Butter
    0.2mg (10% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  55. Boiled Chestnuts
    0.2mg (11% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  56. Sesame Butter (Tahini)
    0.2mg (9% DV) in 1 tbsp
    Database: Standard Release (Common) (Source)
  57. Chestnuts
    0.1mg (4% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  58. Dried Ginkgo Nuts
    0.1mg (3% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  59. 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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