Nutrient Ranking Tool
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Vegetarian Foods Highest in Manganese

200 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
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
7.7mg (333% DV)
Standard Release (Common)
4
Cooked Teff (Teff, cooked) 1 cup
7.2mg (313% DV)
Standard Release (Common)
5
Raw Oat Bran (Oat bran, raw) 1 cup
5.3mg (230% DV)
Standard Release (Common)
6
Wild Blueberries (Frozen) (Blueberries, wild, frozen (Includes foods for USDA's Food Distribution Program)) 1 cup, frozen
4mg (175% DV)
Standard Release (Common)
7
Raw Citronella (Lemon Grass) (Lemon grass (citronella), raw) 1 cup
3.5mg (152% DV)
Standard Release (Common)
8
Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup
3mg (129% DV)
Standard Release (Common)
9
Pineapple (Traditional Varieties) (Pineapple, raw, traditional varieties) 1 cup, chunks
2.6mg (114% DV)
Standard Release (Common)
10
Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup
2.5mg (110% DV)
Standard Release (Common)
11
Dried Pine Nuts (Nuts, pine nuts, dried) 1 oz (167 kernels)
2.5mg (109% DV)
Standard Release (Common)
12
Shredded Coconut Meat (Dried) (Nuts, coconut meat, dried (desiccated), sweetened, shredded) 1 cup, shredded
2.3mg (100% DV)
Standard Release (Common)
13
Uncooked Buckwheat (Buckwheat) 1 cup
2.2mg (96% DV)
Standard Release (Common)
14
Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz
2.2mg (94% DV)
Standard Release (Common)
15
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)
16
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
2.1mg (93% DV)
Standard Release (Common)
17
Cooked Spelt (Spelt, cooked) 1 cup
2.1mg (92% DV)
Standard Release (Common)
18
Cooked Oat Bran (Oat bran, cooked) 1 cup
2.1mg (92% DV)
Standard Release (Common)
19
Cooked Amaranth (Amaranth grain, cooked) 1 cup
2.1mg (91% DV)
Standard Release (Common)
20
Palm Hearts (Canned) (Hearts of palm, canned) 1 cup
2mg (88% DV)
Standard Release (Common)
21
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)
22
Butternuts (Dried) (Nuts, butternuts, dried) 1 oz
1.9mg (81% DV)
Standard Release (Common)
23
Frozen Loganberries (Loganberries, frozen) 1 cup, unthawed
1.8mg (80% DV)
Standard Release (Common)
24
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup
1.8mg (77% DV)
Standard Release (Common)
25
Hazelnuts (Nuts, hazelnuts or filberts) 1 oz (21 whole kernels)
1.8mg (76% DV)
Standard Release (Common)
26
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
1.7mg (75% DV)
Standard Release (Common)
27
Coconut Milk (Nuts, coconut milk, canned (liquid expressed from grated meat and water)) 1 cup
1.7mg (75% DV)
Standard Release (Common)
28
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
1.7mg (73% DV)
Standard Release (Common)
29
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
1.7mg (73% DV)
Standard Release (Common)
30
Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup
1.6mg (69% DV)
Standard Release (Common)
31
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
1.6mg (69% DV)
Standard Release (Common)
32
Dry Roasted Hazelnuts (Nuts, hazelnuts or filberts, dry roasted, without salt added) 1 oz
1.6mg (69% DV)
Standard Release (Common)
33
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)
34
Pineapple (Pineapple, raw, all varieties) 1 cup, chunks
1.5mg (67% DV)
Standard Release (Common)
35
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
1.5mg (66% DV)
Standard Release (Common)
36
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup
1.5mg (65% DV)
Standard Release (Common)
37
Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup
1.5mg (64% DV)
Standard Release (Common)
38
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
1.4mg (62% DV)
Standard Release (Common)
39
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)
40
Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 1 cup
1.3mg (57% DV)
Standard Release (Common)
41
Dried Hickorynuts (Nuts, hickorynuts, dried) 1 oz
1.3mg (57% DV)
Standard Release (Common)
42
Dried Pumpkin And Squash Seeds (Seeds, pumpkin and squash seed kernels, dried) 1 oz
1.3mg (56% DV)
Standard Release (Common)
43
Pecans (Nuts, pecans) 1 oz (19 halves)
1.3mg (56% DV)
Standard Release (Common)
44
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)
45
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)
46
Dried Pinyon Pine Nuts (Nuts, pine nuts, pinyon, dried) 1 oz
1.2mg (54% DV)
Standard Release (Common)
47
Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) 16 oz glass
1.2mg (53% DV)
Standard Release (Common)
48
Muscadine Grapes (Grapes, muscadine, raw) 10 grapes
1.2mg (51% DV)
Standard Release (Common)
49
Raw Macadamia Nuts (Nuts, macadamia nuts, raw) 1 oz (10-12 kernels)
1.2mg (51% DV)
Standard Release (Common)
50
Quinoa, cooked 1 cup
1.2mg (51% DV)
Standard Release (Common)
51
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
1.1mg (49% DV)
Standard Release (Common)
52
Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams
1.1mg (49% DV)
Standard Release (Common)
53
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
1.1mg (49% DV)
Standard Release (Common)
54
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
1.1mg (49% DV)
Standard Release (Common)
55
Dry Roasted Pecans (Nuts, pecans, dry roasted, without salt added) 1 oz
1.1mg (49% DV)
Standard Release (Common)
56
Cooked Bulgur (Bulgur, cooked) 1 cup
1.1mg (48% DV)
Standard Release (Common)
57
Black Walnuts (Dried) (Nuts, walnuts, black, dried) 1 oz
1.1mg (48% DV)
Standard Release (Common)
58
Dried Japanese Chestnuts (Nuts, chestnuts, japanese, dried) 1 oz
1.1mg (46% DV)
Standard Release (Common)
59
Rice Bran (Rice bran, crude) 1 tablespoon
1.1mg (46% DV)
Standard Release (Common)
60
Roasted Chestnuts (Nuts, chestnuts, european, roasted) 10 kernels
1mg (43% DV)
Standard Release (Common)
61
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
1mg (43% DV)
Standard Release (Common)
62
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
1mg (43% DV)
Standard Release (Common)
63
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
1mg (42% DV)
Standard Release (Common)
64
Walnuts (Nuts, walnuts, english) 1 oz (14 halves)
1mg (42% DV)
Standard Release (Common)
65
Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped
1mg (42% DV)
Standard Release (Common)
66
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
1mg (42% DV)
Standard Release (Common)
67
Cooked New Zealand Spinach (Boiled, Drained) (New Zealand spinach, cooked, boiled, drained, without salt) 1 cup, chopped
0.9mg (41% DV)
Standard Release (Common)
68
Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup
0.9mg (41% DV)
Standard Release (Common)
69
Blackberries (Blackberries, raw) 1 cup
0.9mg (40% DV)
Standard Release (Common)
70
Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup
0.9mg (40% DV)
Standard Release (Common)
71
Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup
0.9mg (40% DV)
Standard Release (Common)
72
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
0.9mg (39% DV)
Standard Release (Common)
73
Canned Mature (White) Lima Beans (Lima beans, large, mature seeds, canned) 1 cup
0.9mg (38% DV)
Standard Release (Common)
74
Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed
0.9mg (38% DV)
Standard Release (Common)
75
Dry Roasted Macadamia Nuts (Nuts, macadamia nuts, dry roasted, without salt added) 1 oz (10-12 kernels)
0.9mg (37% DV)
Standard Release (Common)
76
Frozen Raspberries (Raspberries, frozen, red, unsweetened) 1 cup, unthawed
0.9mg (37% DV)
Standard Release (Common)
77
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
0.8mg (37% DV)
Standard Release (Common)
78
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
0.8mg (37% DV)
Standard Release (Common)
79
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
0.8mg (37% DV)
Standard Release (Common)
80
Raw Fava Beans (Beans, fava, in pod, raw) 1 cup
0.8mg (36% DV)
Standard Release (Common)
81
Raspberries (Raspberries, raw) 1 cup
0.8mg (36% DV)
Standard Release (Common)
82
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)
83
Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup
0.8mg (35% DV)
Standard Release (Common)
84
Canned Refried Beans (Refried beans, canned, vegetarian) 1 cup
0.8mg (35% DV)
Standard Release (Common)
85
Dried Coconut (Toasted) (Nuts, coconut meat, dried (desiccated), toasted) 1 oz
0.8mg (35% DV)
Standard Release (Common)
86
Raw Cassava (Cassava, raw) 1 cup
0.8mg (34% DV)
Standard Release (Common)
87
Durian (Durian, raw or frozen) 1 cup, chopped or diced
0.8mg (34% DV)
Standard Release (Common)
88
Raw Okra (Okra, raw) 1 cup
0.8mg (34% DV)
Standard Release (Common)
89
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)
90
Dried Coconut (Unsweetened) (Nuts, coconut meat, dried (desiccated), not sweetened) 1 oz
0.8mg (34% DV)
Standard Release (Common)
91
Cooked Okra (Previously Frozen) (Okra, frozen, cooked, boiled, drained, without salt) 1/2 cup slices
0.8mg (34% DV)
Standard Release (Common)
92
Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup
0.8mg (34% DV)
Standard Release (Common)
93
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup
0.8mg (34% DV)
Standard Release (Common)
94
Chia Seeds (Seeds, chia seeds, dried) 1 oz
0.8mg (34% DV)
Standard Release (Common)
95
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
0.8mg (33% DV)
Standard Release (Common)
96
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup
0.8mg (33% DV)
Standard Release (Common)
97
Cooked White Rice (Rice, white, long-grain, regular, enriched, cooked) 1 cup
0.7mg (32% DV)
Standard Release (Common)
98
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup
0.7mg (32% DV)
Standard Release (Common)
99
Raw Parsnips (Parsnips, raw) 1 cup slices
0.7mg (32% DV)
Standard Release (Common)
100
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup
0.7mg (32% DV)
Standard Release (Common)
101
Dry-Roasted Mixed Nuts (Salted) (Nuts, mixed nuts, dry roasted, with peanuts, without salt added) 1 oz
0.7mg (32% DV)
Standard Release (Common)
102
Cooked Beet Greens (Boiled, Drained) (Beet greens, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
0.7mg (32% DV)
Standard Release (Common)
103
Dried Chinese Chestnuts (Nuts, chestnuts, chinese, dried) 1 oz
0.7mg (32% DV)
Standard Release (Common)
104
Raw Vinespinach (Vinespinach, (basella), raw) 100 grams
0.7mg (32% DV)
Standard Release (Common)
105
Frozen Boysenberries (Boysenberries, frozen, unsweetened) 1 cup, unthawed
0.7mg (31% DV)
Standard Release (Common)
106
Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup
0.7mg (31% DV)
Standard Release (Common)
107
Toasted Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) 1 oz
0.7mg (31% DV)
Standard Release (Common)
108
Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped
0.7mg (31% DV)
Standard Release (Common)
109
Flax Seeds (Seeds, flaxseed) 1oz
0.7mg (31% DV)
Standard Release (Common)
110
Cooked Medium Grain White Rice (Rice, white, medium-grain, enriched, cooked) 1 cup
0.7mg (30% DV)
Standard Release (Common)
111
Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup
0.7mg (29% DV)
Standard Release (Common)
112
Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup
0.7mg (29% DV)
Standard Release (Common)
113
Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 1 pattie
0.7mg (29% DV)
Standard Release (Common)
114
Grapes (Grapes, american type (slip skin), raw) 1 cup
0.7mg (29% DV)
Standard Release (Common)
115
Dried Lotus Seeds (Seeds, lotus seeds, dried) 1 oz (42 medium seeds)
0.7mg (29% DV)
Standard Release (Common)
116
Dried Pilinuts (Nuts, pilinuts, dried) 1 oz (15 kernels)
0.7mg (29% DV)
Standard Release (Common)
117
Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup
0.7mg (28% DV)
Standard Release (Common)
118
Baked Beans (Beans, baked, home prepared) 1 cup
0.6mg (28% DV)
Standard Release (Common)
119
Strawberries (Strawberries, raw) 1 cup, sliced
0.6mg (28% DV)
Standard Release (Common)
120
Frozen Strawberries (Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, thawed
0.6mg (28% DV)
Standard Release (Common)
121
Dry Roasted Almonds (Nuts, almonds, dry roasted, without salt added) 1 oz (22 whole kernels)
0.6mg (28% DV)
Standard Release (Common)
122
Almonds (Nuts, almonds) 1 oz (23 whole kernels)
0.6mg (27% DV)
Standard Release (Common)
123
Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 1oz
0.6mg (27% DV)
Standard Release (Common)
124
Raw Mustard Spinach (Mustard spinach, (tendergreen), raw) 1 cup, chopped
0.6mg (27% DV)
Standard Release (Common)
125
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
0.6mg (26% DV)
Standard Release (Common)
126
Cooked Nopales (Nopales, cooked, without salt) 1 cup
0.6mg (26% DV)
Standard Release (Common)
127
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
0.6mg (26% DV)
Standard Release (Common)
128
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup
0.6mg (26% DV)
Standard Release (Common)
129
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)
130
Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup
0.6mg (26% DV)
Standard Release (Common)
131
Dry Roasted Sunflower Seeds (Seeds, sunflower seed kernels, dry roasted, without salt) 1 oz
0.6mg (26% DV)
Standard Release (Common)
132
Dry Roasted Sunflower Seeds (With Salt) (Seeds, sunflower seed kernels from shell, dry roasted, with salt added) 1 oz
0.6mg (26% DV)
Standard Release (Common)
133
Fuyu Persimmon (Persimmons, japanese, raw) 1 fruit (2-1/2 inch dia)
0.6mg (26% DV)
Standard Release (Common)
134
Raw Green Peas (Peas, green, raw) 1 cup
0.6mg (26% DV)
Standard Release (Common)
135
Cooked Taro (Taro, cooked, without salt) 1 cup, sliced
0.6mg (26% DV)
Standard Release (Common)
136
Cooked Swiss Chard (Boiled, Drained) (Chard, swiss, cooked, boiled, drained, without salt) 1 cup, chopped
0.6mg (25% DV)
Standard Release (Common)
137
Cooked Escarole (Boiled, Drained) (Escarole, cooked, boiled, drained, no salt added) 1 cup
0.6mg (25% DV)
Standard Release (Common)
138
Peanut Butter (Chunk Style) (Peanut butter, chunk style, without salt) 2 tbsp
0.6mg (25% DV)
Standard Release (Common)
139
Dried Safflower Seeds (Seeds, safflower seed kernels, dried) 1 oz
0.6mg (25% DV)
Standard Release (Common)
140
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)
141
Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup
0.6mg (24% DV)
Standard Release (Common)
142
Cooked Beets (Beets, cooked, boiled, drained) 1 cup
0.6mg (24% DV)
Standard Release (Common)
143
Raw Peanuts (Peanuts, all types, raw) 1 oz
0.5mg (24% DV)
Standard Release (Common)
144
Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz
0.5mg (24% DV)
Standard Release (Common)
145
Vanilla Soy Milk (Soymilk, original and vanilla, unfortified) 1 cup
0.5mg (24% DV)
Standard Release (Common)
146
Unsalted Peanut Butter (Smooth) (Peanut butter, smooth style, without salt) 2 tbsp
0.5mg (23% DV)
Standard Release (Common)
147
Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup
0.5mg (23% DV)
Standard Release (Common)
148
Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup
0.5mg (23% DV)
Standard Release (Common)
149
Raw Fiddlehead Ferns (Fiddlehead ferns, raw) 100 grams
0.5mg (22% DV)
Standard Release (Common)
150
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
0.5mg (22% DV)
Standard Release (Common)
151
Dry Roasted Peanuts (Peanuts, all types, dry-roasted, without salt) 1 oz
0.5mg (22% DV)
Standard Release (Common)
152
Cooked Yam (Boiled, Drained) (Yam, cooked, boiled, drained, or baked, without salt) 1 cup, cubes
0.5mg (22% DV)
Standard Release (Common)
153
Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup
0.5mg (22% DV)
Standard Release (Common)
154
Cooked Garden Cress (Boiled Drained) (Cress, garden, cooked, boiled, drained, without salt) 1 cup
0.5mg (22% DV)
Standard Release (Common)
155
Cooked Lentil Sprouts (Stir-Fried) (Lentils, sprouted, cooked, stir-fried, without salt) 100 grams
0.5mg (22% DV)
Standard Release (Common)
156
Pickled Beets (Beets, pickled, canned, solids and liquids) 1 cup slices
0.5mg (22% DV)
Standard Release (Common)
157
Blueberries (Blueberries, raw) 1 cup
0.5mg (22% DV)
Standard Release (Common)
158
Baked Acorn Squash (Squash, winter, acorn, cooked, baked, without salt) 1 cup, cubes
0.5mg (22% DV)
Standard Release (Common)
159
Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup
0.5mg (21% DV)
Standard Release (Common)
160
Dried Fungi Cloud Ears (Fungi, Cloud ears, dried) 5 pieces
0.5mg (21% DV)
Standard Release (Common)
161
Cooked Mustard Spinach (Boiled, Drained) (Mustard spinach, (tendergreen), cooked, boiled, drained, without salt) 1 cup, chopped
0.5mg (21% DV)
Standard Release (Common)
162
Roasted Chinese Chestnuts (Nuts, chestnuts, chinese, roasted) 1 oz
0.5mg (21% DV)
Standard Release (Common)
163
Cooked Turnip Greens (Boiled, Drained) (Turnip greens, cooked, boiled, drained, without salt) 1 cup, chopped
0.5mg (21% DV)
Standard Release (Common)
164
Raw Chrysanthemum Leaves (Chrysanthemum leaves, raw) 1 cup, chopped
0.5mg (21% DV)
Standard Release (Common)
165
Oil Roasted Cashews (Nuts, cashew nuts, oil roasted, without salt added) 1 oz (18 kernels)
0.5mg (21% DV)
Standard Release (Common)
166
Fried Yellow Plantains (Plantains, yellow, fried, Latino restaurant) 1 cup
0.5mg (21% DV)
Standard Release (Common)
167
Cooked Millet (Millet, cooked) 1 cup
0.5mg (21% DV)
Standard Release (Common)
168
Cooked Okra (Boiled, Drained) (Okra, cooked, boiled, drained, without salt) 1 cup slices
0.5mg (20% DV)
Standard Release (Common)
169
Raw Cashews (Nuts, cashew nuts, raw) 1 oz
0.5mg (20% DV)
Standard Release (Common)
170
Soft Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch)
0.5mg (20% DV)
Standard Release (Common)
171
Cooked Wild Rice (Wild rice, cooked) 1 cup
0.5mg (20% DV)
Standard Release (Common)
172
Cooked Artichokes (Globe Or French) (Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt) 1 cup
0.5mg (20% DV)
Standard Release (Common)
173
Chinese Chestnuts (Nuts, chestnuts, chinese, raw) 1 oz
0.5mg (20% DV)
Standard Release (Common)
174
Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup
0.5mg (20% DV)
Standard Release (Common)
175
Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup
0.4mg (19% DV)
Standard Release (Common)
176
Raw Beets (Beets, raw) 1 cup
0.4mg (19% DV)
Standard Release (Common)
177
Cooked Japanese Somen Noodles (Noodles, japanese, somen, cooked) 1 cup
0.4mg (19% DV)
Standard Release (Common)
178
Peanut Butter (Smooth) (Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)) 2 tbsp
0.4mg (19% DV)
Standard Release (Common)
179
Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup
0.4mg (19% DV)
Standard Release (Common)
180
Raw Leeks (Leeks, (bulb and lower leaf-portion), raw) 1 cup
0.4mg (19% DV)
Standard Release (Common)
181
Cooked Japanese Soba Noodles (Buckwheat) (Noodles, japanese, soba, cooked) 1 cup
0.4mg (19% DV)
Standard Release (Common)
182
Canned Tomato Puree (Tomato products, canned, puree, without salt added) 1 cup
0.4mg (18% DV)
Standard Release (Common)
183
Raw Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from raw and stone ground kernels) 1 oz
0.4mg (18% DV)
Standard Release (Common)
184
Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup
0.4mg (18% DV)
Standard Release (Common)
185
Cooked Hawaiin Mountain Yam (Steamed) (Mountain yam, hawaii, cooked, steamed, without salt) 1 cup, cubes
0.4mg (18% DV)
Standard Release (Common)
186
Cooked Pearled Barley (Barley, pearled, cooked) 1 cup
0.4mg (18% DV)
Standard Release (Common)
187
Bananas (Bananas, raw) 1 cup, sliced
0.4mg (18% DV)
Standard Release (Common)
188
Cooked Pasta (Unenriched) (Pasta, cooked, unenriched, without added salt) 1 cup spaghetti not packed
0.4mg (17% DV)
Standard Release (Common)
189
Raw Taro (Taro, raw) 1 cup, sliced
0.4mg (17% DV)
Standard Release (Common)
190
Raw Bamboo Shoots (Bamboo shoots, raw) 1 cup (1/2 inch slices)
0.4mg (17% DV)
Standard Release (Common)
191
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)
192
Raw Nopales (Nopales, raw) 1 cup, sliced
0.4mg (17% DV)
Standard Release (Common)
193
Lentil Sprouts (Lentils, sprouted, raw) 1 cup
0.4mg (17% DV)
Standard Release (Common)
194
Cooked Green Beans (Previously Frozen) (Beans, snap, green, frozen, cooked, boiled, drained without salt) 1 cup
0.4mg (17% DV)
Standard Release (Common)
195
Dried Acorns (Nuts, acorns, dried) 1 oz
0.4mg (17% DV)
Standard Release (Common)
196
Canned Prune Juice (Prune juice, canned) 1 cup
0.4mg (17% DV)
Standard Release (Common)
197
Raw Morel Mushrooms (Mushrooms, morel, raw) 1 cup
0.4mg (17% DV)
Standard Release (Common)
198
Cooked Summer Squash (Boiled, Drained) (Squash, summer, all varieties, cooked, boiled, drained, without salt) 1 cup, sliced
0.4mg (17% DV)
Standard Release (Common)
199
Cooked Winter Squash (Baked) (Squash, winter, all varieties, cooked, baked, without salt) 1 cup, cubes
0.4mg (17% DV)
Standard Release (Common)
200
Dried Beechnuts (Nuts, beechnuts, dried) 1 oz
0.4mg (17% DV)
Standard Release (Common)