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Manganese
Ranking per |
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1 |  | Pine nuts dried | 8.802 | 2 |  | Hazelnuts or filberts | 6.175 | 3 |  | Pumpkin seed kernels dried | 4.543 | 4 |  | Pecans | 4.5 | 5 |  | English walnuts | 3.414 | 6 |  | Sesame seeds whole, dried | 2.46 | 7 |  | Almonds | 2.179 | 8 |  | Whole-wheat bread commercially prepared | 2.174 | 9 |  | Sunflower seed kernels dried | 1.95 | 10 |  | Dark chocolate 70-85% cacao solids | 1.948 | 11 |  | Garlic raw | 1.672 | 12 |  | Wheat bran bread | 1.668 | 13 |  | Whole-wheat pasta cooked | 1.321 | 14 |  | Dill weed fresh | 1.264 | 15 |  | Pistachio nuts dry roasted, without salt added | 1.243 | 16 |  | Brazilnuts dried, unblanched | 1.223 | 17 |  | Сhestnuts european, roasted | 1.18 | 18 |  | Basil fresh | 1.148 | 19 |  | Spearmint fresh | 1.118 | 20 |  | Chickpeas mature seeds, cooked, boiled, without salt | 1.03 | 21 |  | Brown rice long-grain, cooked | 0.974 | 22 |  | Pineapple raw, all varieties | 0.927 | 23 |  | Spinach raw | 0.897 | 24 |  | Cashew nuts dry roasted, without salt added | 0.826 | 25 |  | Rye bread | 0.824 | 25 |  | Soybeans mature seeds, cooked, boiled, without salt | 0.824 | 27 |  | Raspberries raw | 0.67 | 28 |  | Blackberries raw | 0.646 | 29 |  | White beans mature seeds, cooked, boiled, without salt | 0.636 | 30 |  | White wheat bread | 0.634 | 31 |  | Bulgur cooked | 0.609 | 32 |  | Eastern oyster wild, cooked, moist heat | 0.591 | 33 |  | Garden cress raw | 0.553 | 34 |  | Lima beans large, mature seeds, cooked, boiled, without salt | 0.516 | 35 |  | Lentils mature seeds, cooked, boiled, without salt | 0.494 | 36 |  | Kidney beans red, mature seeds, cooked, boiled, without salt | 0.477 | 37 |  | White rice long-grain, regular, unenriched, cooked without salt | 0.472 | 38 |  | Milk chocolate | 0.471 | 39 |  | Pinto beans mature seeds, cooked, boiled, without salt | 0.453 | 40 |  | Black beans mature seeds, cooked, boiled, without salt | 0.444 | 41 |  | Coriander leaves raw | 0.426 | 42 |  | Green peas raw | 0.41 | 43 |  | Buckwheat groats roasted, cooked | 0.403 | 44 |  | Split peas mature seeds, cooked, boiled, without salt | 0.396 | 45 |  | Beet greens raw | 0.391 | 46 |  | Strawberries raw | 0.386 | 47 |  | Swiss chard raw | 0.366 | 48 |  | Blueberries raw | 0.336 | 49 |  | Beets cooked, boiled, drained | 0.326 | 50 |  | Pasta cooked, unenriched, without added salt | 0.322 | 51 |  | Arugula raw | 0.321 | 52 |  | Mung beans mature seeds, cooked, boiled, without salt | 0.298 | 53 |  | Green snap beans cooked, boiled, drained, without salt | 0.285 | 54 |  | Wild rice cooked | 0.282 | 55 |  | Millet cooked | 0.272 | 56 |  | Bananas raw | 0.27 | 57 |  | Cranberries raw | 0.267 | 58 |  | Sweet potato cooked, boiled, without skin | 0.266 | 59 |  | Pearled barley cooked | 0.259 | 60 |  | Red cabbage raw | 0.243 | 61 |  | Brussels sprout cooked, boiled, drained, without salt | 0.227 | 62 |  | Shiitake mushrooms cooked, without salt | 0.204 | 63 |  | Red leaf lettuce raw | 0.203 | 64 |  | Broccoli cooked, boiled, drained, without salt | 0.194 | 65 |  | Currants red and white, raw | 0.186 | 66 |  | Sweet corn sweet, yellow, cooked, boiled, drained, without salt | 0.167 | 67 |  | Cabbage raw | 0.16 | 67 |  | Parsley fresh | 0.16 | 69 |  | Asparagus cooked, boiled, drained | 0.154 | 70 |  | Green onion young , tops only | 0.15 | 70 |  | Guavas common, raw | 0.15 | 72 |  | Carrot raw | 0.143 | 73 |  | Avocados raw, all commercial varieties | 0.142 | 74 |  | Potato boiled, cooked in skin, flesh, without salt | 0.138 | 75 |  | Cauliflower cooked, boiled, drained, without salt | 0.132 | 76 |  | Onion raw | 0.129 | 77 |  | Iceberg lettuce raw | 0.125 | 78 |  | Pomegranates raw | 0.119 | 79 |  | White mushrooms cooked, boiled, drained, without salt | 0.115 | 80 |  | Rice noodles cooked | 0.114 | 80 |  | Tomato red, ripe, raw, year round average | 0.114 | 82 |  | Eggplant cooked, boiled, drained, without salt | 0.113 | 83 |  | Sweet pepper red, raw | 0.112 | 84 |  | Kiwifruit green, raw | 0.098 | 85 |  | Goat cheese semisoft type | 0.093 | 86 |  | Pumpkin cooked, boiled, drained, without salt | 0.089 | 87 |  | Couscous cooked | 0.084 | 88 |  | Honey | 0.08 | 89 |  | Cucumber with peel, raw | 0.079 | 90 |  | Apricots raw | 0.077 | 91 |  | Grapes red or green (European type, such as Thompson seedless), raw | 0.071 | 92 |  | Cherries sweet, raw | 0.07 | 93 |  | Northern lobster cooked, moist heat | 0.065 | 94 |  | Mangos raw | 0.063 | 95 |  | Peaches yellow, raw | 0.061 | 96 |  | Nectarines raw | 0.054 | 97 |  | Plums raw | 0.052 | 98 |  | Carp cooked, dry heat | 0.05 | 99 |  | Pears raw | 0.048 | 100 |  | Common octopus cooked, moist heat | 0.047 | 101 |  | Atlantic herring cooked, dry heat | 0.04 | 101 |  | Papaya raw | 0.04 | 103 |  | Tangerines raw | 0.039 | 104 |  | Camembert cheese | 0.038 | 104 |  | Veal composite of trimmed retail cuts, separable lean only, cooked | 0.038 | 104 |  | Watermelon raw | 0.038 | 107 |  | Carambola (starfruit) raw | 0.037 | 108 |  | Apples raw, with skin | 0.035 | 109 |  | Brie cheese | 0.034 | 110 |  | Lamb domestic, cubed for stew or kabob (leg and shoulder), separable lean only, cooked, braised | 0.032 | 110 |  | Rabbit domesticated, composite of cuts, cooked, stewed | 0.032 | 112 |  | Lemons raw, without peel | 0.03 | 112 |  | Mozzarella cheese whole milk | 0.03 | 114 |  | Scallop (bay and sea), cooked, steamed | 0.029 | 115 |  | Feta cheese | 0.028 | 116 |  | Cheddar cheese | 0.027 | 116 |  | Honeydew melon raw | 0.027 | 118 |  | Deer shoulder clod, separable lean only, cooked, braised | 0.026 | 118 |  | Swiss cheese | 0.026 | 118 |  | Whole egg cooked, hard-boiled | 0.026 | 121 |  | Oranges raw, all commercial varieties | 0.025 | 122 |  | Grapefruit raw, pink and red, all areas | 0.022 | 123 |  | Atlantic cod cooked, dry heat | 0.02 | 123 |  | Parmesan cheese hard | 0.02 | 125 |  | Chicken broilers or fryers, meat only, stewed | 0.019 | 125 |  | Coho salmon wild, cooked, dry heat | 0.019 | 125 |  | Duck domesticated, meat only, cooked, roasted | 0.019 | 128 |  | Channel catfish farmed, cooked, dry heat | 0.018 | 129 |  | Gruyere cheese | 0.017 | 130 |  | Atlantic salmon farmed, cooked, dry heat | 0.016 | 130 |  | Beef composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, all grades, cooked | 0.016 | 132 |  | Cottage cheese 2% milkfat | 0.015 | 133 |  | Turkey whole, meat only, cooked, roasted | 0.014 | 134 |  | Atlantic and Pacific halibut cooked, dry heat | 0.013 | 134 |  | Atlantic ocean perch cooked, dry heat | 0.013 | 134 |  | Haddock cooked, dry heat | 0.013 | 134 |  | Pink salmon cooked, dry heat | 0.013 | 134 |  | Rainbow trout farmed, cooked, dry heat | 0.013 | 134 |  | Yellowfin tuna fresh, cooked, dry heat | 0.013 | 140 |  | Pork fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked | 0.012 | 141 |  | Cream cheese | 0.011 | 141 |  | Edam cheese | 0.011 | 141 |  | Gouda cheese | 0.011 | 144 |  | Blue cheese | 0.009 | 145 |  | Limes raw | 0.008 | 145 |  | White chocolate | 0.008 | 147 |  | Ricotta cheese whole milk | 0.006 | 148 |  | Butter without salt | 0.004 | 148 |  | Milk whole, 3.25% milkfat | 0.004 | 150 |  | Dulce de Leche | 0.002 |
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