Nutrient Ranking Tool

Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.

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Vegetables Highest in Manganese

200 results

	Name	Manganese	Data source
1	Raw Citronella (Lemon Grass) (Lemon grass (citronella), raw) 1 cup	3.5mg (152% DV)	Standard Release (Common)
2	Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup	2.5mg (110% DV)	Standard Release (Common)
3	Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup	2.1mg (93% DV)	Standard Release (Common)
4	Palm Hearts (Canned) (Hearts of palm, canned) 1 cup	2mg (88% DV)	Standard Release (Common)
5	Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup	1.7mg (75% DV)	Standard Release (Common)
6	Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup	1.7mg (73% DV)	Standard Release (Common)
7	Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup	1.5mg (64% DV)	Standard Release (Common)
8	Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams	1.1mg (49% DV)	Standard Release (Common)
9	Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped	1mg (42% DV)	Standard Release (Common)
10	Cooked New Zealand Spinach (Boiled, Drained) (New Zealand spinach, cooked, boiled, drained, without salt) 1 cup, chopped	0.9mg (41% DV)	Standard Release (Common)
11	Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed	0.9mg (38% DV)	Standard Release (Common)
12	Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup	0.8mg (37% DV)	Standard Release (Common)
13	Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup	0.8mg (37% DV)	Standard Release (Common)
14	Raw Cassava (Cassava, raw) 1 cup	0.8mg (34% DV)	Standard Release (Common)
15	Raw Okra (Okra, raw) 1 cup	0.8mg (34% DV)	Standard Release (Common)
16	Cooked Okra (Previously Frozen) (Okra, frozen, cooked, boiled, drained, without salt) 1/2 cup slices	0.8mg (34% DV)	Standard Release (Common)
17	Raw Parsnips (Parsnips, raw) 1 cup slices	0.7mg (32% DV)	Standard Release (Common)
18	Cooked Beet Greens (Boiled, Drained) (Beet greens, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)	0.7mg (32% DV)	Standard Release (Common)
19	Raw Vinespinach (Vinespinach, (basella), raw) 100 grams	0.7mg (32% DV)	Standard Release (Common)
20	Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped	0.7mg (31% DV)	Standard Release (Common)
21	Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup	0.7mg (29% DV)	Standard Release (Common)
22	Raw Mustard Spinach (Mustard spinach, (tendergreen), raw) 1 cup, chopped	0.6mg (27% DV)	Standard Release (Common)
23	Cooked Nopales (Nopales, cooked, without salt) 1 cup	0.6mg (26% DV)	Standard Release (Common)
24	Raw Green Peas (Peas, green, raw) 1 cup	0.6mg (26% DV)	Standard Release (Common)
25	Cooked Taro (Taro, cooked, without salt) 1 cup, sliced	0.6mg (26% DV)	Standard Release (Common)
26	Cooked Swiss Chard (Boiled, Drained) (Chard, swiss, cooked, boiled, drained, without salt) 1 cup, chopped	0.6mg (25% DV)	Standard Release (Common)
27	Cooked Escarole (Boiled, Drained) (Escarole, cooked, boiled, drained, no salt added) 1 cup	0.6mg (25% DV)	Standard Release (Common)
28	Baked Sweet Potatoes (Sweet potato, cooked, baked in skin, flesh, without salt) 1 medium (2 inch dia, 5 inch long, raw)	0.6mg (25% DV)	Standard Release (Common)
29	Cooked Beets (Beets, cooked, boiled, drained) 1 cup	0.6mg (24% DV)	Standard Release (Common)
30	Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup	0.5mg (23% DV)	Standard Release (Common)
31	Raw Fiddlehead Ferns (Fiddlehead ferns, raw) 100 grams	0.5mg (22% DV)	Standard Release (Common)
32	Cooked Yam (Boiled, Drained) (Yam, cooked, boiled, drained, or baked, without salt) 1 cup, cubes	0.5mg (22% DV)	Standard Release (Common)
33	Cooked Garden Cress (Boiled Drained) (Cress, garden, cooked, boiled, drained, without salt) 1 cup	0.5mg (22% DV)	Standard Release (Common)
34	Cooked Lentil Sprouts (Stir-Fried) (Lentils, sprouted, cooked, stir-fried, without salt) 100 grams	0.5mg (22% DV)	Standard Release (Common)
35	Pickled Beets (Beets, pickled, canned, solids and liquids) 1 cup slices	0.5mg (22% DV)	Standard Release (Common)
36	Baked Acorn Squash (Squash, winter, acorn, cooked, baked, without salt) 1 cup, cubes	0.5mg (22% DV)	Standard Release (Common)
37	Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup	0.5mg (21% DV)	Standard Release (Common)
38	Dried Fungi Cloud Ears (Fungi, Cloud ears, dried) 5 pieces	0.5mg (21% DV)	Standard Release (Common)
39	Cooked Mustard Spinach (Boiled, Drained) (Mustard spinach, (tendergreen), cooked, boiled, drained, without salt) 1 cup, chopped	0.5mg (21% DV)	Standard Release (Common)
40	Cooked Turnip Greens (Boiled, Drained) (Turnip greens, cooked, boiled, drained, without salt) 1 cup, chopped	0.5mg (21% DV)	Standard Release (Common)
41	Raw Chrysanthemum Leaves (Chrysanthemum leaves, raw) 1 cup, chopped	0.5mg (21% DV)	Standard Release (Common)
42	Cooked Okra (Boiled, Drained) (Okra, cooked, boiled, drained, without salt) 1 cup slices	0.5mg (20% DV)	Standard Release (Common)
43	Cooked Artichokes (Globe Or French) (Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt) 1 cup	0.5mg (20% DV)	Standard Release (Common)
44	Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup	0.4mg (19% DV)	Standard Release (Common)
45	Raw Beets (Beets, raw) 1 cup	0.4mg (19% DV)	Standard Release (Common)
46	Raw Leeks (Leeks, (bulb and lower leaf-portion), raw) 1 cup	0.4mg (19% DV)	Standard Release (Common)
47	Canned Tomato Puree (Tomato products, canned, puree, without salt added) 1 cup	0.4mg (18% DV)	Standard Release (Common)
48	Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup	0.4mg (18% DV)	Standard Release (Common)
49	Cooked Hawaiin Mountain Yam (Steamed) (Mountain yam, hawaii, cooked, steamed, without salt) 1 cup, cubes	0.4mg (18% DV)	Standard Release (Common)
50	Raw Taro (Taro, raw) 1 cup, sliced	0.4mg (17% DV)	Standard Release (Common)
51	Raw Bamboo Shoots (Bamboo shoots, raw) 1 cup (1/2 inch slices)	0.4mg (17% DV)	Standard Release (Common)
52	Baked Russet Potatoes (Potatoes, Russet, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)	0.4mg (17% DV)	Standard Release (Common)
53	Raw Nopales (Nopales, raw) 1 cup, sliced	0.4mg (17% DV)	Standard Release (Common)
54	Lentil Sprouts (Lentils, sprouted, raw) 1 cup	0.4mg (17% DV)	Standard Release (Common)
55	Cooked Green Beans (Previously Frozen) (Beans, snap, green, frozen, cooked, boiled, drained without salt) 1 cup	0.4mg (17% DV)	Standard Release (Common)
56	Raw Morel Mushrooms (Mushrooms, morel, raw) 1 cup	0.4mg (17% DV)	Standard Release (Common)
57	Cooked Summer Squash (Boiled, Drained) (Squash, summer, all varieties, cooked, boiled, drained, without salt) 1 cup, sliced	0.4mg (17% DV)	Standard Release (Common)
58	Cooked Winter Squash (Baked) (Squash, winter, all varieties, cooked, baked, without salt) 1 cup, cubes	0.4mg (17% DV)	Standard Release (Common)
59	Baked Potatoes (With Skin) (Potatoes, baked, flesh and skin, without salt) 1 potato medium	0.4mg (16% DV)	Standard Release (Common)
60	Cooked Yellow Snap Beans (Boiled, Drained) (Beans, snap, yellow, cooked, boiled, drained, without salt) 1 cup	0.4mg (16% DV)	Standard Release (Common)
61	Canned Pumpkin (Pumpkin, canned, without salt) 1 cup	0.4mg (16% DV)	Standard Release (Common)
62	Cooked Acorn Squash (Boiled, Drained) (Squash, winter, acorn, cooked, boiled, mashed, without salt) 1 cup, mashed	0.4mg (16% DV)	Standard Release (Common)
63	Raw New Zealand Spinach (New Zealand spinach, raw) 1 cup, chopped	0.4mg (16% DV)	Standard Release (Common)
64	Cooked Green Beans (Snap Beans) (Boiled, Drained) (Beans, snap, green, cooked, boiled, drained, without salt) 1 cup	0.4mg (15% DV)	Standard Release (Common)
65	Cooked Chrysanthemum (Boiled, Drained) (Chrysanthemum, garland, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)	0.4mg (15% DV)	Standard Release (Common)
66	Cooked Brussels Sprouts (Boiled, Drained) (Brussels sprouts, cooked, boiled, drained, without salt) 1 cup	0.4mg (15% DV)	Standard Release (Common)
67	Cooked Purslane (Boiled, Drained) (Purslane, cooked, boiled, drained, without salt) 1 cup	0.4mg (15% DV)	Standard Release (Common)
68	Cooked Butternut Squash (Baked) (Squash, winter, butternut, cooked, baked, without salt) 1 cup, cubes	0.4mg (15% DV)	Standard Release (Common)
69	Cooked Hubbard Squash (Baked) (Squash, winter, hubbard, baked, without salt) 1 cup, cubes	0.3mg (15% DV)	Standard Release (Common)
70	Raw Sweet Potatoes (Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program)) 1 cup, cubes	0.3mg (15% DV)	Standard Release (Common)
71	Cooked Burdock Root (Boiled, Drained) (Burdock root, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)	0.3mg (15% DV)	Standard Release (Common)
72	Cooked Red Cabbage (Cabbage, red, cooked, boiled, drained, without salt) 1 cup	0.3mg (15% DV)	Standard Release (Common)
73	Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup	0.3mg (15% DV)	Standard Release (Common)
74	Raw Artichokes (Globe Or French) (Artichokes, (globe or french), raw) 1 artichoke, medium	0.3mg (14% DV)	Standard Release (Common)
75	Baked Potatoes (Potatoes, white, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia)	0.3mg (14% DV)	Standard Release (Common)
76	Cooked Broccoli Raab (Broccoli raab, cooked) 1 nlea serving	0.3mg (14% DV)	Standard Release (Common)
77	Cooked Onions (Boiled, Drained) (Onions, cooked, boiled, drained, without salt) 1 cup	0.3mg (14% DV)	Standard Release (Common)
78	Cooked Zucchini (Boiled, Drained) (Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt) 1 cup, sliced	0.3mg (14% DV)	Standard Release (Common)
79	Cooked Cabbage (Boiled, Drained) (Cabbage, cooked, boiled, drained, without salt) 1 cup	0.3mg (13% DV)	Standard Release (Common)
80	Cooked Scallop Squash (Boiled, Drained) (Squash, summer, scallop, cooked, boiled, drained, without salt) 1 cup, mashed	0.3mg (13% DV)	Standard Release (Common)
81	Cooked Leeks (Boiled, Drained) (Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt) 1 leek	0.3mg (13% DV)	Standard Release (Common)
82	Sun-Dried Hot Chile Peppers (Peppers, hot chile, sun-dried) 1 cup	0.3mg (13% DV)	Standard Release (Common)
83	Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped	0.3mg (13% DV)	Standard Release (Common)
84	Baked Red Potatoes (Potatoes, red, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)	0.3mg (13% DV)	Standard Release (Common)
85	Raw Brussels Sprouts (Brussels sprouts, raw) 1 cup	0.3mg (13% DV)	Standard Release (Common)
86	Cooked Shiitake Mushrooms (Mushrooms, shiitake, cooked, without salt) 1 cup pieces	0.3mg (13% DV)	Standard Release (Common)
87	Cooked Crookneck Summer Squash (Boiled, Drained) (Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt) 1 cup, sliced	0.3mg (12% DV)	Standard Release (Common)
88	Raw Butternut Squash (Squash, winter, butternut, raw) 1 cup, cubes	0.3mg (12% DV)	Standard Release (Common)
89	Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup	0.3mg (12% DV)	Standard Release (Common)
90	Raw Garden Cress (Cress, garden, raw) 1 cup	0.3mg (12% DV)	Standard Release (Common)
91	Cooked Chayote (Boiled, Drained) (Chayote, fruit, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)	0.3mg (12% DV)	Standard Release (Common)
92	Raw Spinach (Spinach, raw) 1 cup	0.3mg (12% DV)	Standard Release (Common)
93	Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup	0.3mg (12% DV)	Standard Release (Common)
94	Laver Seaweed (Seaweed, laver, raw) 10 sheets	0.3mg (11% DV)	Standard Release (Common)
95	Raw Turnip Greens (Turnip greens, raw) 1 cup, chopped	0.3mg (11% DV)	Standard Release (Common)
96	Cooked Tomatoes (Tomatoes, red, ripe, cooked) 1 cup	0.3mg (11% DV)	Standard Release (Common)
97	Cooked Pumpkin Leaves (Boiled, Drained) (Pumpkin leaves, cooked, boiled, drained, without salt) 1 cup	0.3mg (11% DV)	Standard Release (Common)
98	Baked Potato (No Skin) (Potatoes, baked, flesh, without salt) 1 potato (2-1/3 inch x 4-3/4 inch)	0.3mg (11% DV)	Standard Release (Common)
99	Raw Yautia (Yautia (tannier), raw) 1 cup, sliced	0.3mg (11% DV)	Standard Release (Common)
100	Raw Celeriac (Celeriac, raw) 1 cup	0.2mg (11% DV)	Standard Release (Common)
101	Cooked Bok Choy (Pak-Choi) (Boiled, Drained) (Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt) 1 cup, shredded	0.2mg (11% DV)	Standard Release (Common)
102	Cooked Dandelion Greens (Boiled, Drained) (Dandelion greens, cooked, boiled, drained, without salt) 1 cup, chopped	0.2mg (11% DV)	Standard Release (Common)
103	Cooked Carrots (Boiled, Drained) (Carrots, cooked, boiled, drained, without salt) 1 cup slices	0.2mg (11% DV)	Standard Release (Common)
104	Raw Collards (Collards, raw) 1 cup, chopped	0.2mg (10% DV)	Standard Release (Common)
105	Raw Garland Chrysanthemum (Chrysanthemum, garland, raw) 1 cup (1 inch pieces)	0.2mg (10% DV)	Standard Release (Common)
106	Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup	0.2mg (10% DV)	Standard Release (Common)
107	Raw Acorn Squash (Squash, winter, acorn, raw) 1 cup, cubes	0.2mg (10% DV)	Standard Release (Common)
108	Cooked Kohlrabi (Boiled, Drained) (Kohlrabi, cooked, boiled, drained, without salt) 1 cup slices	0.2mg (10% DV)	Standard Release (Common)
109	Cooked Chinese Broccoli (Broccoli, chinese, cooked) 1 cup	0.2mg (10% DV)	Standard Release (Common)
110	Cooked Tahitian Taro (Taro, tahitian, cooked, without salt) 1 cup slices	0.2mg (10% DV)	Standard Release (Common)
111	Cooked Parsnips (Boiled, Drained) (Parsnips, cooked, boiled, drained, without salt) 1/2 cup slices	0.2mg (10% DV)	Standard Release (Common)
112	Cooked Napa Cabbage (Cabbage, napa, cooked) 1 cup	0.2mg (10% DV)	Standard Release (Common)
113	Cooked Savoy Cabbage (Boiled, Drained) (Cabbage, savoy, cooked, boiled, drained, without salt) 1 cup, shredded	0.2mg (10% DV)	Standard Release (Common)
114	Raw Zucchini (Squash, summer, zucchini, includes skin, raw) 1 cup, chopped	0.2mg (10% DV)	Standard Release (Common)
115	Cooked Pumpkin (Boiled, Drained) (Pumpkin, cooked, boiled, drained, without salt) 1 cup, mashed	0.2mg (9% DV)	Standard Release (Common)
116	Raw Crookneck Summer Squash (Squash, summer, crookneck and straightneck, raw) 1 cup sliced	0.2mg (9% DV)	Standard Release (Common)
117	Raw Sweet Yellow Peppers (Peppers, sweet, yellow, raw) 1 pepper, large (3-3/4 inch long, 3 inch dia)	0.2mg (9% DV)	Standard Release (Common)
118	Cooked Green Cauliflower (Cauliflower, green, cooked, no salt added) 1/5 head	0.2mg (9% DV)	Standard Release (Common)
119	Dried Ancho Peppers (Peppers, ancho, dried) 1 pepper	0.2mg (9% DV)	Standard Release (Common)
120	Raw Green Beans (Snap Beans) (Beans, snap, green, raw) 1 cup 1/2 inch pieces	0.2mg (9% DV)	Standard Release (Common)
121	Raw Red Cabbage (Cabbage, red, raw) 1 cup, chopped	0.2mg (9% DV)	Standard Release (Common)
122	Sauerkraut (Sauerkraut, canned, solids and liquids) 1 cup	0.2mg (9% DV)	Standard Release (Common)
123	Raw Yellow Snap Beans (Beans, snap, yellow, raw) 1 cup 1/2 inch pieces	0.2mg (9% DV)	Standard Release (Common)
124	Raw Asparagus (Asparagus, raw) 1 cup	0.2mg (9% DV)	Standard Release (Common)
125	Raw Lotus Root (Lotus root, raw) 10 slices (2-1/2 inch dia)	0.2mg (9% DV)	Standard Release (Common)
126	Endive (Endive, raw) 1 cup	0.2mg (9% DV)	Standard Release (Common)
127	Raw Arrowroot (Arrowroot, raw) 1 cup, sliced	0.2mg (9% DV)	Standard Release (Common)
128	Raw Hubbard Squash (Squash, winter, hubbard, raw) 1 cup, cubes	0.2mg (9% DV)	Standard Release (Common)
129	Raw Onions (Onions, raw) 1 cup, chopped	0.2mg (9% DV)	Standard Release (Common)
130	Canned Bamboo Shoots (Drained) (Bamboo shoots, canned, drained solids) 1 cup (1/8 inch slices)	0.2mg (9% DV)	Standard Release (Common)
131	Raw Scallop Squash (Squash, summer, scallop, raw) 1 cup slices	0.2mg (9% DV)	Standard Release (Common)
132	Canned Tomato Paste (Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program)) 1/4 cup	0.2mg (9% DV)	Standard Release (Common)
133	Raw Summer Squash (Squash, summer, all varieties, raw) 1 cup, sliced	0.2mg (9% DV)	Standard Release (Common)
134	Raw Tahitian Taro (Taro, tahitian, raw) 1 cup slices	0.2mg (9% DV)	Standard Release (Common)
135	Raw Serrano Peppers (Peppers, serrano, raw) 1 cup, chopped	0.2mg (9% DV)	Standard Release (Common)
136	Mung Bean Sprouts (Mung beans, mature seeds, sprouted, raw) 1 cup	0.2mg (9% DV)	Standard Release (Common)
137	Stewed Tomatoes (Tomatoes, red, ripe, cooked, stewed) 1 cup	0.2mg (8% DV)	Standard Release (Common)
138	Raw Broccoli (Broccoli, raw) 1 cup chopped	0.2mg (8% DV)	Standard Release (Common)
139	Raw Eggplant (Eggplant, raw) 1 cup, cubes	0.2mg (8% DV)	Standard Release (Common)
140	Cooked Sweet White Corn (Boiled, Drained) (Corn, sweet, white, cooked, boiled, drained, without salt) 1 ear, small (5-1/2 inch to 6-1/2 inch long)	0.2mg (8% DV)	Standard Release (Common)
141	Raw Winter Squash (Squash, winter, all varieties, raw) 1 cup, cubes	0.2mg (8% DV)	Standard Release (Common)
142	Raw Dandelion Greens (Dandelion greens, raw) 1 cup, chopped	0.2mg (8% DV)	Standard Release (Common)
143	Boiled Potatoes (Potatoes, boiled, cooked in skin, flesh, without salt) 1 potato (2-1/2 inch dia, sphere)	0.2mg (8% DV)	Standard Release (Common)
144	Raw Kohlrabi (Kohlrabi, raw) 1 cup	0.2mg (8% DV)	Standard Release (Common)
145	Raw Spirulina (Seaweed, spirulina, raw) 100 grams	0.2mg (8% DV)	Standard Release (Common)
146	Rutabagas (Neeps Swedes) (Rutabagas, raw) 1 cup, cubes	0.2mg (8% DV)	Standard Release (Common)
147	Raw Green Bell Peppers (Peppers, sweet, green, raw) 1 cup, chopped	0.2mg (8% DV)	Standard Release (Common)
148	Cooked White Button Mushrooms (Boiled, Drained) (Mushrooms, white, cooked, boiled, drained, without salt) 1 cup pieces	0.2mg (8% DV)	Standard Release (Common)
149	Canned Straw Mushrooms (Mushrooms, straw, canned, drained solids) 1 cup	0.2mg (8% DV)	Standard Release (Common)
150	Raw Turnips (Turnips, raw) 1 cup, cubes	0.2mg (8% DV)	Standard Release (Common)
151	Tomatoes (Tomatoes, red, ripe, raw, year round average) 1 cup cherry tomatoes	0.2mg (7% DV)	Standard Release (Common)
152	Cooked Spaghetti Squash (Boiled, Drained) (Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt) 1 cup	0.2mg (7% DV)	Standard Release (Common)
153	Raw Yellow Tomatoes (Tomatoes, yellow, raw) 1 cup, chopped	0.2mg (7% DV)	Standard Release (Common)
154	Raw Cauliflower (Cauliflower, raw) 1 cup chopped (1/2 inch pieces)	0.2mg (7% DV)	Standard Release (Common)
155	Raw Fennel Bulb (Fennel, bulb, raw) 1 cup, sliced	0.2mg (7% DV)	Standard Release (Common)
156	Cooked Rutabagas (Neeps Swedes) (Boiled, Drained) (Rutabagas, cooked, boiled, drained, without salt) 1 cup, cubes	0.2mg (7% DV)	Standard Release (Common)
157	Cooked Cauliflower (Boiled, Drained) (Cauliflower, cooked, boiled, drained, without salt) 1 cup	0.2mg (7% DV)	Standard Release (Common)
158	Cooked Celery (Boiled, Drained) (Celery, cooked, boiled, drained, without salt) 1 cup, diced	0.2mg (7% DV)	Standard Release (Common)
159	Raw Broccoli Raab (Rapini) (Broccoli raab, raw) 1 cup chopped	0.2mg (7% DV)	Standard Release (Common)
160	Raw Green Cauliflower (Cauliflower, green, raw) 1 cup	0.2mg (7% DV)	Standard Release (Common)
161	Boiled Red Bell Peppers (Peppers, sweet, red, cooked, boiled, drained, without salt) 1 cup, strips	0.2mg (7% DV)	Standard Release (Common)
162	Cooked Green Bell Peppers (Boiled, Drained) (Peppers, sweet, green, cooked, boiled, drained, without salt) 1 cup, chopped or strips	0.2mg (7% DV)	Standard Release (Common)
163	Raw Snow Peas (Peas, edible-podded, raw) 1 cup, whole	0.2mg (7% DV)	Standard Release (Common)
164	Raw Chantarelle Mushrooms (Mushrooms, Chanterelle, raw) 1 cup	0.2mg (7% DV)	Standard Release (Common)
165	Cooked Celeriac (Boiled, Drained) (Celeriac, cooked, boiled, drained, without salt) 1 cup pieces	0.1mg (6% DV)	Standard Release (Common)
166	Cooked Yellow Sweet Corn (Boiled, Drained) (Corn, sweet, yellow, cooked, boiled, drained, without salt) 1 ear small (5-1/2 inch to 6-1/2 inch long)	0.1mg (6% DV)	Standard Release (Common)
167	Raw Beet Greens (Beet greens, raw) 1 cup	0.1mg (6% DV)	Standard Release (Common)
168	Raw Kale (Kale, raw) 1 cup 1 inch pieces, loosely packed	0.1mg (6% DV)	Standard Release (Common)
169	Raw Cabbage (Cabbage, raw) 1 cup, chopped	0.1mg (6% DV)	Standard Release (Common)
170	Raw Wakame (Seaweed, wakame, raw) 2 tbsp (1/8 cup)	0.1mg (6% DV)	Standard Release (Common)
171	Raw Chicory Roots (Chicory roots, raw) 1 root	0.1mg (6% DV)	Standard Release (Common)
172	Cooked Water Spinach (Boiled, Drained) (Water convolvulus, cooked, boiled, drained, without salt) 1 cup, chopped	0.1mg (6% DV)	Standard Release (Common)
173	Raw Pumpkin Leaves (Pumpkin leaves, raw) 1 cup	0.1mg (6% DV)	Standard Release (Common)
174	Cooked Bamboo Shoots (Boiled, Drained) (Bamboo shoots, cooked, boiled, drained, without salt) 1 cup (1/2 inch slices)	0.1mg (6% DV)	Standard Release (Common)
175	Canned Mushrooms (Drained) (Mushrooms, canned, drained solids) 1 cup	0.1mg (6% DV)	Standard Release (Common)
176	Sweet Red Bell Peppers (Peppers, sweet, red, raw) 1 medium (approx 2-3/4 inch long, 2-1/2 dia.)	0.1mg (6% DV)	Standard Release (Common)
177	Dried Spirulina (Seaweed, spirulina, dried) 1 tablespoon	0.1mg (6% DV)	Standard Release (Common)
178	Raw Swiss Chard (Chard, swiss, raw) 1 cup	0.1mg (6% DV)	Standard Release (Common)
179	Cooked Lotus Root (Boiled, Drained) (Lotus root, cooked, boiled, drained, without salt) 1/2 cup	0.1mg (6% DV)	Standard Release (Common)
180	Raw Purslane (Purslane, raw) 1 cup	0.1mg (6% DV)	Standard Release (Common)
181	Baby Carrots (Carrots, baby, raw) 1 nlea serving	0.1mg (6% DV)	Standard Release (Common)
182	Raw Spaghetti Squash (Squash, winter, spaghetti, raw) 1 cup, cubes	0.1mg (5% DV)	Standard Release (Common)
183	Raw Savoy Cabbage (Cabbage, savoy, raw) 1 cup, shredded	0.1mg (5% DV)	Standard Release (Common)
184	Raw Chicory Greens (Chicory greens, raw) 1 cup, chopped	0.1mg (5% DV)	Standard Release (Common)
185	Raw Cremini Mushrooms (Exposed To Sunlight Or Uv) (Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw) 1 cup whole	0.1mg (5% DV)	Standard Release (Common)
186	Raw Banana Peppers (Pepper, banana, raw) 1 cup	0.1mg (5% DV)	Standard Release (Common)
187	Raw Cremini Mushrooms (Mushrooms, brown, italian, or crimini, raw) 1 cup whole	0.1mg (5% DV)	Standard Release (Common)
188	Raw Green Tomatoes (Tomatoes, green, raw) 1 medium	0.1mg (5% DV)	Standard Release (Common)
189	Cooked Red Bell Peppers (Sauteed) (Peppers, sweet, red, sauteed) 1 cup chopped	0.1mg (5% DV)	Standard Release (Common)
190	Raw Sweet White Corn (Corn, sweet, white, raw) 1 ear, small (5-1/2 inch to 6-1/2 inch long)	0.1mg (5% DV)	Standard Release (Common)
191	Cooked Eggplant (Boiled, Drained) (Eggplant, cooked, boiled, drained, without salt) 1 cup (1 inch cubes)	0.1mg (5% DV)	Standard Release (Common)
192	Raw Sweet Onions (Onions, sweet, raw) 1 nlea serving	0.1mg (5% DV)	Standard Release (Common)
193	Cooked Malabar Spinach (Malabar spinach, cooked) 1 cup	0.1mg (5% DV)	Standard Release (Common)
194	Cooked Turnips (Boiled, Drained) (Turnips, cooked, boiled, drained, without salt) 1 cup, cubes	0.1mg (5% DV)	Standard Release (Common)
195	Dried Pasilla Peppers (Peppers, pasilla, dried) 1 pepper	0.1mg (5% DV)	Standard Release (Common)
196	Raw Bok Choy (Pak-Choi) (Cabbage, chinese (pak-choi), raw) 1 cup, shredded	0.1mg (5% DV)	Standard Release (Common)
197	Hot Green Chili Peppers (Peppers, hot chili, green, raw) 1 pepper	0.1mg (5% DV)	Standard Release (Common)
198	Cooked Bitter Melon (Boiled, Drained) (Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt) 1 cup (1/2 inch pieces)	0.1mg (5% DV)	Standard Release (Common)
199	Cooked Jute Potherb (Molokhiya) (Boiled, Drained) (Jute, potherb, cooked, boiled, drained, without salt) 1 cup	0.1mg (5% DV)	Standard Release (Common)
200	Raw Carrots (Carrots, raw) 1 large (7-1/4 inch to 8-/1/2 inch long)	0.1mg (4% DV)	Standard Release (Common)