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Manganese, Mn

Recommended Amounts

The Daily Value (DV) for Manganese, Mn is 2.3 mg daily.

Foods rich in Manganese, Mn

Tray macadamia of nuts

Nuts, macadamia nuts, raw

Manganese, Mn: 11 mg
Energy: 712 kcal
Protein: 31 kcal
Fat: 260 kcal
Carbs: 96 kcal

Bunch of nuts

Nuts, pine nuts, raw

Manganese, Mn: 10 mg
Energy: 689 kcal
Protein: 63 kcal
Fat: 245 kcal
Carbs: 74 kcal

Person in orange and black shirt holding brown and white cake

Nuts, macadamia nuts, raw

Manganese, Mn: 4.13 mg
Energy: 718 kcal
Protein: 32 kcal
Fat: 303 kcal
Carbs: 55 kcal

Rice with fried meat and rice

Rice crackers

Manganese, Mn: 4.07 mg
Energy: 416 kcal
Protein: 40 kcal
Fat: 20 kcal
Carbs: 331 kcal

A cup of coffee

Flour, whole wheat, unenriched

Manganese, Mn: 3.56 mg
Energy: 370 kcal
Protein: 60 kcal
Fat: 11 kcal
Carbs: 285 kcal

Whole grain

Oats, whole grain, steel cut

Manganese, Mn: 3.41 mg
Energy: 381 kcal
Protein: 50 kcal
Fat: 23 kcal
Carbs: 279 kcal

Rolled breads on ceramic plate

Oats, whole grain, rolled, old fashioned

Manganese, Mn: 3.23 mg
Energy: 382 kcal
Protein: 54 kcal
Fat: 24 kcal
Carbs: 275 kcal

Baked breads

Flour, spelt, whole grain

Manganese, Mn: 2.94 mg
Energy: 364 kcal
Protein: 58 kcal
Fat: 10 kcal
Carbs: 283 kcal

Brown and black coffee beans

Seeds, sunflower seed kernels, dry roasted, with salt added

Manganese, Mn: 2.89 mg
Energy: 657 kcal
Protein: 84 kcal
Fat: 224 kcal
Carbs: 68 kcal

Brown wooden table

Flour, rice, brown

Manganese, Mn: 2.84 mg
Energy: 365 kcal
Protein: 29 kcal
Fat: 15 kcal
Carbs: 302 kcal

Nuts, almonds, dry roasted, with salt added

Manganese, Mn: 2.23 mg
Energy: 598 kcal
Protein: 84 kcal
Fat: 210 kcal
Carbs: 84 kcal

Bread, whole-wheat, commercially prepared

Manganese, Mn: 2.18 mg
Energy: 254 kcal
Protein: 49 kcal
Fat: 14 kcal
Carbs: 172 kcal

Bread, whole-wheat, commercially prepared

Manganese, Mn: 2.17 mg
Energy: 252 kcal
Protein: 50 kcal
Fat: 14 kcal
Carbs: 171 kcal

Almond butter, creamy

Manganese, Mn: 2.14 mg
Energy: 645 kcal
Protein: 83 kcal
Fat: 212 kcal
Carbs: 85 kcal

Crackers, wheat, reduced fat

Manganese, Mn: 2.13 mg
Energy: 444 kcal
Protein: 37 kcal
Fat: 53 kcal
Carbs: 286 kcal

Seeds, sunflower seed kernels, dry roasted, with salt added

Manganese, Mn: 2.11 mg
Energy: 582 kcal
Protein: 77 kcal
Fat: 199 kcal
Carbs: 96 kcal

Nuts, almonds, dry roasted, with salt added

Manganese, Mn: 2.02 mg
Energy: 667 kcal
Protein: 82 kcal
Fat: 231 kcal
Carbs: 65 kcal

Tomato powder

Manganese, Mn: 1.95 mg
Energy: 302 kcal
Protein: 52 kcal
Fat: 1.76 kcal
Carbs: 299 kcal

Nuts, cashew nuts, raw

Manganese, Mn: 1.95 mg
Energy: 565 kcal
Protein: 70 kcal
Fat: 155 kcal
Carbs: 145 kcal

Tomatoes, sun-dried

Manganese, Mn: 1.85 mg
Energy: 258 kcal
Protein: 56 kcal
Fat: 12 kcal
Carbs: 223 kcal

Beans, cannellini, dry

Manganese, Mn: 1.78 mg
Energy: 345 kcal
Protein: 86 kcal
Fat: 8.8 kcal
Carbs: 239 kcal

Peanut butter, creamy

Manganese, Mn: 1.68 mg
Energy: 632 kcal
Protein: 96 kcal
Fat: 198 kcal
Carbs: 91 kcal

Peanuts, raw

Manganese, Mn: 1.68 mg
Energy: 588 kcal
Protein: 93 kcal
Fat: 173 kcal
Carbs: 106 kcal

Garlic, raw

Manganese, Mn: 1.67 mg
Energy: 149 kcal
Protein: 25 kcal
Fat: 2 kcal
Carbs: 132 kcal

Nuts, cashew nuts, raw

Manganese, Mn: 1.66 mg
Energy: 553 kcal
Protein: 73 kcal
Fat: 175 kcal
Carbs: 121 kcal

Lentils, dry

Manganese, Mn: 1.57 mg
Energy: 360 kcal
Protein: 94 kcal
Fat: 7.7 kcal
Carbs: 249 kcal

Molasses

Manganese, Mn: 1.53 mg
Energy: 290 kcal
Protein: 0 kcal
Fat: 0.4 kcal
Carbs: 299 kcal

Natto

Manganese, Mn: 1.53 mg
Energy: 211 kcal
Protein: 78 kcal
Fat: 44 kcal
Carbs: 51 kcal

Bread, pumpernickel

Manganese, Mn: 1.31 mg
Energy: 250 kcal
Protein: 35 kcal
Fat: 12 kcal
Carbs: 190 kcal

Tempeh

Manganese, Mn: 1.3 mg
Energy: 192 kcal
Protein: 81 kcal
Fat: 43 kcal
Carbs: 31 kcal

Buckwheat

Manganese, Mn: 1.3 mg
Energy: 343 kcal
Protein: 53 kcal
Fat: 14 kcal
Carbs: 286 kcal

Blackeye pea, dry

Manganese, Mn: 1.29 mg
Energy: 354 kcal
Protein: 85 kcal
Fat: 9.68 kcal
Carbs: 247 kcal

Cookies, molasses

Manganese, Mn: 1.26 mg
Energy: 430 kcal
Protein: 22 kcal
Fat: 51 kcal
Carbs: 295 kcal

Buckwheat, whole grain

Manganese, Mn: 1.23 mg
Energy: 356 kcal
Protein: 44 kcal
Fat: 12 kcal
Carbs: 285 kcal

Nuts, pistachio nuts, raw

Manganese, Mn: 1.2 mg
Energy: 560 kcal
Protein: 81 kcal
Fat: 181 kcal
Carbs: 109 kcal

Hummus, commercial

Manganese, Mn: 1.16 mg
Energy: 237 kcal
Protein: 31 kcal
Fat: 71 kcal
Carbs: 60 kcal

Hummus, commercial

Manganese, Mn: 1.06 mg
Energy: 243 kcal
Protein: 29 kcal
Fat: 68 kcal
Carbs: 60 kcal

Nuts, pistachio nuts, raw

Manganese, Mn: 1.05 mg
Energy: 598 kcal
Protein: 82 kcal
Fat: 180 kcal
Carbs: 111 kcal

Bread, wheat

Manganese, Mn: 1.03 mg
Energy: 274 kcal
Protein: 43 kcal
Fat: 18 kcal
Carbs: 190 kcal

Bread, oatmeal, toasted

Manganese, Mn: 1.02 mg
Energy: 292 kcal
Protein: 37 kcal
Fat: 19 kcal
Carbs: 211 kcal

Millet flour

Manganese, Mn: 1 mg
Energy: 382 kcal
Protein: 43 kcal
Fat: 17 kcal
Carbs: 300 kcal

Bread, oatmeal

Manganese, Mn: 0.94 mg
Energy: 269 kcal
Protein: 34 kcal
Fat: 18 kcal
Carbs: 194 kcal

Millet, whole grain

Manganese, Mn: 0.92 mg
Energy: 376 kcal
Protein: 40 kcal
Fat: 17 kcal
Carbs: 298 kcal

Kale, raw

Manganese, Mn: 0.92 mg
Energy: 43 kcal
Protein: 12 kcal
Fat: 5.96 kcal
Carbs: 18 kcal

Kale, raw

Manganese, Mn: 0.92 mg
Energy: 35 kcal
Protein: 12 kcal
Fat: 5.96 kcal
Carbs: 18 kcal

Bread, rye, toasted

Manganese, Mn: 0.91 mg
Energy: 284 kcal
Protein: 38 kcal
Fat: 14 kcal
Carbs: 212 kcal

Spinach, raw

Manganese, Mn: 0.9 mg
Energy: 23 kcal
Protein: 11 kcal
Fat: 1.56 kcal
Carbs: 15 kcal

Flour, rice, white, unenriched

Manganese, Mn: 0.89 mg
Energy: 359 kcal
Protein: 28 kcal
Fat: 5.2 kcal
Carbs: 319 kcal

Pineapple, raw

Manganese, Mn: 0.87 mg
Energy: 60 kcal
Protein: 1.84 kcal
Fat: 0.85 kcal
Carbs: 56 kcal

Miso

Manganese, Mn: 0.86 mg
Energy: 198 kcal
Protein: 51 kcal
Fat: 24 kcal
Carbs: 101 kcal

Flour, semolina, fine

Manganese, Mn: 0.84 mg
Energy: 358 kcal
Protein: 53 kcal
Fat: 7.35 kcal
Carbs: 288 kcal

Bread, rye

Manganese, Mn: 0.82 mg
Energy: 259 kcal
Protein: 34 kcal
Fat: 13 kcal
Carbs: 193 kcal

Bread, oat bran

Manganese, Mn: 0.78 mg
Energy: 236 kcal
Protein: 42 kcal
Fat: 18 kcal
Carbs: 159 kcal

Bread, oat bran, toasted

Manganese, Mn: 0.76 mg
Energy: 259 kcal
Protein: 46 kcal
Fat: 19 kcal
Carbs: 175 kcal

Cookie, with peanut butter filling, chocolate-coated

Manganese, Mn: 0.68 mg
Energy: 562 kcal
Protein: 32 kcal
Fat: 141 kcal
Carbs: 212 kcal

Flour, potato

Manganese, Mn: 0.68 mg
Energy: 361 kcal
Protein: 32 kcal
Fat: 3.81 kcal
Carbs: 320 kcal

Raspberries, raw

Manganese, Mn: 0.67 mg
Energy: 52 kcal
Protein: 4.8 kcal
Fat: 2.6 kcal
Carbs: 48 kcal

Collards, raw

Manganese, Mn: 0.66 mg
Energy: 32 kcal
Protein: 12 kcal
Fat: 2.44 kcal
Carbs: 22 kcal

Blackberries, raw

Manganese, Mn: 0.65 mg
Energy: 43 kcal
Protein: 5.56 kcal
Fat: 1.96 kcal
Carbs: 38 kcal

Crackers, milk

Manganese, Mn: 0.55 mg
Energy: 446 kcal
Protein: 30 kcal
Fat: 55 kcal
Carbs: 287 kcal

Flour, 00

Manganese, Mn: 0.55 mg
Energy: 357 kcal
Protein: 46 kcal
Fat: 6.08 kcal
Carbs: 298 kcal

Kale, frozen, cooked, boiled, drained, without salt

Manganese, Mn: 0.54 mg
Energy: 44 kcal
Protein: 12 kcal
Fat: 4.84 kcal
Carbs: 21 kcal

Kale, frozen, cooked, boiled, drained, without salt

Manganese, Mn: 0.54 mg
Energy: 36 kcal
Protein: 12 kcal
Fat: 4.84 kcal
Carbs: 21 kcal

Crackers, cheese, reduced fat

Manganese, Mn: 0.52 mg
Energy: 418 kcal
Protein: 40 kcal
Fat: 47 kcal
Carbs: 273 kcal

Figs, dried, uncooked

Manganese, Mn: 0.51 mg
Energy: 249 kcal
Protein: 13 kcal
Fat: 3.68 kcal
Carbs: 256 kcal

Figs, dried, uncooked

Manganese, Mn: 0.51 mg
Energy: 277 kcal
Protein: 13 kcal
Fat: 3.68 kcal
Carbs: 256 kcal

Figs, dried, uncooked

Manganese, Mn: 0.51 mg
Energy: 249 kcal
Protein: 13 kcal
Fat: 3.72 kcal
Carbs: 255 kcal

Raspberries, raw

Manganese, Mn: 0.49 mg
Energy: 57 kcal
Protein: 4.03 kcal
Fat: 0.75 kcal
Carbs: 52 kcal

Raspberries, raw

Manganese, Mn: 0.49 mg
Energy: 57 kcal
Protein: 4.03 kcal
Fat: 0.75 kcal
Carbs: 52 kcal

Spinach, baby

Manganese, Mn: 0.49 mg
Energy: 27 kcal
Protein: 11 kcal
Fat: 2.48 kcal
Carbs: 9.63 kcal

Spinach, baby

Manganese, Mn: 0.49 mg
Energy: 27 kcal
Protein: 11 kcal
Fat: 2.48 kcal
Carbs: 9.63 kcal

Phyllo dough

Manganese, Mn: 0.48 mg
Energy: 299 kcal
Protein: 28 kcal
Fat: 24 kcal
Carbs: 210 kcal

Candies, milk chocolate

Manganese, Mn: 0.47 mg
Energy: 535 kcal
Protein: 31 kcal
Fat: 119 kcal
Carbs: 238 kcal

Onion rings, breaded, par fried, frozen, prepared, heated in oven

Manganese, Mn: 0.44 mg
Energy: 293 kcal
Protein: 18 kcal
Fat: 58 kcal
Carbs: 145 kcal

Restaurant, Chinese, fried rice, without meat

Manganese, Mn: 0.43 mg
Energy: 174 kcal
Protein: 16 kcal
Fat: 12 kcal
Carbs: 131 kcal

Restaurant, Chinese, fried rice, without meat

Manganese, Mn: 0.43 mg
Energy: 174 kcal
Protein: 15 kcal
Fat: 13 kcal
Carbs: 130 kcal

Spinach, mature

Manganese, Mn: 0.43 mg
Energy: 28 kcal
Protein: 12 kcal
Fat: 2.42 kcal
Carbs: 11 kcal

Spinach, mature

Manganese, Mn: 0.43 mg
Energy: 28 kcal
Protein: 12 kcal
Fat: 2.42 kcal
Carbs: 11 kcal

Blueberries, raw

Manganese, Mn: 0.42 mg
Energy: 64 kcal
Protein: 2.81 kcal
Fat: 1.23 kcal
Carbs: 58 kcal

Blueberries, raw

Manganese, Mn: 0.42 mg
Energy: 64 kcal
Protein: 2.81 kcal
Fat: 1.23 kcal
Carbs: 58 kcal

Mustard, prepared, yellow

Manganese, Mn: 0.42 mg
Energy: 60 kcal
Protein: 15 kcal
Fat: 13 kcal
Carbs: 23 kcal

Mustard, prepared, yellow

Manganese, Mn: 0.42 mg
Energy: 69 kcal
Protein: 17 kcal
Fat: 14 kcal
Carbs: 21 kcal

Sweet potatoes, orange flesh, without skin, raw

Manganese, Mn: 0.42 mg
Energy: 79 kcal
Protein: 6.31 kcal
Fat: 1.5 kcal
Carbs: 69 kcal

Glutino, Gluten Free Wafers, Milk Chocolate

Manganese, Mn: 0.41 mg
Energy: 541 kcal
Protein: 16 kcal
Fat: 122 kcal
Carbs: 251 kcal

Broccoli raab, raw

Manganese, Mn: 0.4 mg
Energy: 22 kcal
Protein: 13 kcal
Fat: 1.96 kcal
Carbs: 11 kcal

Beet greens, raw

Manganese, Mn: 0.39 mg
Energy: 22 kcal
Protein: 8.8 kcal
Fat: 0.52 kcal
Carbs: 17 kcal

Strawberries, raw

Manganese, Mn: 0.39 mg
Energy: 32 kcal
Protein: 2.68 kcal
Fat: 1.2 kcal
Carbs: 31 kcal

Ice cream sandwich

Manganese, Mn: 0.38 mg
Energy: 237 kcal
Protein: 17 kcal
Fat: 34 kcal
Carbs: 149 kcal

Broccoli raab, cooked

Manganese, Mn: 0.38 mg
Energy: 25 kcal
Protein: 15 kcal
Fat: 2.08 kcal
Carbs: 12 kcal

Chives, raw

Manganese, Mn: 0.37 mg
Energy: 30 kcal
Protein: 13 kcal
Fat: 2.92 kcal
Carbs: 17 kcal

Strawberries, raw

Manganese, Mn: 0.37 mg
Energy: 36 kcal
Protein: 2.56 kcal
Fat: 0.88 kcal
Carbs: 32 kcal

Strawberries, raw

Manganese, Mn: 0.37 mg
Energy: 36 kcal
Protein: 2.56 kcal
Fat: 0.88 kcal
Carbs: 32 kcal

Bread, cheese

Manganese, Mn: 0.37 mg
Energy: 408 kcal
Protein: 42 kcal
Fat: 83 kcal
Carbs: 179 kcal

Onion rings, breaded, par fried, frozen, prepared, heated in oven

Manganese, Mn: 0.35 mg
Energy: 276 kcal
Protein: 17 kcal
Fat: 57 kcal
Carbs: 135 kcal

Restaurant, Latino, pupusas con frijoles (pupusas, bean)

Manganese, Mn: 0.34 mg
Energy: 229 kcal
Protein: 22 kcal
Fat: 36 kcal
Carbs: 126 kcal

Restaurant, Latino, pupusas con frijoles (pupusas, bean)

Manganese, Mn: 0.34 mg
Energy: 229 kcal
Protein: 22 kcal
Fat: 36 kcal
Carbs: 126 kcal

Dandelion greens, raw

Manganese, Mn: 0.34 mg
Energy: 45 kcal
Protein: 11 kcal
Fat: 2.8 kcal
Carbs: 37 kcal

Brussels sprouts, raw

Manganese, Mn: 0.34 mg
Energy: 43 kcal
Protein: 14 kcal
Fat: 1.2 kcal
Carbs: 36 kcal

Blueberries, raw

Manganese, Mn: 0.34 mg
Energy: 57 kcal
Protein: 2.96 kcal
Fat: 1.32 kcal
Carbs: 58 kcal

Beans, snap, green, raw

Manganese, Mn: 0.33 mg
Energy: 40 kcal
Protein: 7.88 kcal
Fat: 1.1 kcal
Carbs: 30 kcal

Croissants, butter

Manganese, Mn: 0.33 mg
Energy: 406 kcal
Protein: 33 kcal
Fat: 84 kcal
Carbs: 183 kcal

Beets, raw

Manganese, Mn: 0.33 mg
Energy: 43 kcal
Protein: 6.44 kcal
Fat: 0.68 kcal
Carbs: 38 kcal

Potato flour

Manganese, Mn: 0.31 mg
Energy: 357 kcal
Protein: 28 kcal
Fat: 1.36 kcal
Carbs: 332 kcal

Cabbage, red, raw

Manganese, Mn: 0.31 mg
Energy: 34 kcal
Protein: 4.97 kcal
Fat: 0.86 kcal
Carbs: 27 kcal

Strawberries, raw

Manganese, Mn: 0.28 mg
Energy: 31 kcal
Protein: 2.56 kcal
Fat: 0.88 kcal
Carbs: 31 kcal

Strawberries, raw

Manganese, Mn: 0.28 mg
Energy: 35 kcal
Protein: 2.56 kcal
Fat: 0.88 kcal
Carbs: 31 kcal

Spinach souffle

Manganese, Mn: 0.27 mg
Energy: 172 kcal
Protein: 32 kcal
Fat: 52 kcal
Carbs: 24 kcal

Cranberries, raw

Manganese, Mn: 0.27 mg
Energy: 46 kcal
Protein: 1.84 kcal
Fat: 0.52 kcal
Carbs: 48 kcal

Broccoli, chinese, cooked

Manganese, Mn: 0.26 mg
Energy: 22 kcal
Protein: 4.56 kcal
Fat: 2.88 kcal
Carbs: 15 kcal

Yeast extract spread

Manganese, Mn: 0.26 mg
Energy: 185 kcal
Protein: 96 kcal
Fat: 3.6 kcal
Carbs: 82 kcal

Potato pancakes

Manganese, Mn: 0.26 mg
Energy: 268 kcal
Protein: 24 kcal
Fat: 59 kcal
Carbs: 111 kcal

Bananas, ripe and slightly ripe, raw

Manganese, Mn: 0.26 mg
Energy: 97 kcal
Protein: 2.96 kcal
Fat: 1.16 kcal
Carbs: 92 kcal

Bananas, ripe and slightly ripe, raw

Manganese, Mn: 0.26 mg
Energy: 98 kcal
Protein: 2.96 kcal
Fat: 1.16 kcal
Carbs: 92 kcal

Bread, potato

Manganese, Mn: 0.25 mg
Energy: 266 kcal
Protein: 50 kcal
Fat: 13 kcal
Carbs: 188 kcal

Cabbage, green, raw

Manganese, Mn: 0.25 mg
Energy: 31 kcal
Protein: 3.85 kcal
Fat: 0.91 kcal
Carbs: 26 kcal

Glutino, Gluten Free Cookies, Vanilla Creme

Manganese, Mn: 0.25 mg
Energy: 487 kcal
Protein: 8.76 kcal
Fat: 75 kcal
Carbs: 309 kcal

Watercress, raw

Manganese, Mn: 0.24 mg
Energy: 11 kcal
Protein: 9.2 kcal
Fat: 0.4 kcal
Carbs: 5.16 kcal

Cabbage, red, raw

Manganese, Mn: 0.24 mg
Energy: 31 kcal
Protein: 5.72 kcal
Fat: 0.64 kcal
Carbs: 29 kcal

Eggplant, raw

Manganese, Mn: 0.23 mg
Energy: 25 kcal
Protein: 3.92 kcal
Fat: 0.72 kcal
Carbs: 24 kcal

Lettuce, romaine, green, raw

Manganese, Mn: 0.23 mg
Energy: 21 kcal
Protein: 3.91 kcal
Fat: 0.29 kcal
Carbs: 16 kcal

Cookie, vanilla with caramel, coconut, and chocolate coating

Manganese, Mn: 0.23 mg
Energy: 489 kcal
Protein: 14 kcal
Fat: 103 kcal
Carbs: 256 kcal

Ice cream cookie sandwich

Manganese, Mn: 0.23 mg
Energy: 240 kcal
Protein: 15 kcal
Fat: 30 kcal
Carbs: 158 kcal

Cream puff, eclair, custard or cream filled, iced

Manganese, Mn: 0.22 mg
Energy: 334 kcal
Protein: 18 kcal
Fat: 74 kcal
Carbs: 150 kcal

Beans, snap, green, raw

Manganese, Mn: 0.22 mg
Energy: 31 kcal
Protein: 7.32 kcal
Fat: 0.88 kcal
Carbs: 28 kcal

Broccoli, raw

Manganese, Mn: 0.21 mg
Energy: 34 kcal
Protein: 11 kcal
Fat: 1.48 kcal
Carbs: 27 kcal

Soy milk, unsweetened, plain, shelf stable

Manganese, Mn: 0.21 mg
Energy: 38 kcal
Protein: 14 kcal
Fat: 8.5 kcal
Carbs: 5.17 kcal

Soy milk, unsweetened, plain, shelf stable

Manganese, Mn: 0.21 mg
Energy: 38 kcal
Protein: 14 kcal
Fat: 8.5 kcal
Carbs: 5.17 kcal

Broccoli, raw

Manganese, Mn: 0.2 mg
Energy: 32 kcal
Protein: 10 kcal
Fat: 1.36 kcal
Carbs: 25 kcal

Broccoli, raw

Manganese, Mn: 0.2 mg
Energy: 39 kcal
Protein: 10 kcal
Fat: 1.36 kcal
Carbs: 25 kcal

Strudel, apple

Manganese, Mn: 0.19 mg
Energy: 274 kcal
Protein: 13 kcal
Fat: 45 kcal
Carbs: 164 kcal

Sausage, pork, chorizo, link or ground, cooked, pan-fried

Manganese, Mn: 0.19 mg
Energy: 346 kcal
Protein: 77 kcal
Fat: 112 kcal
Carbs: 11 kcal

Sausage, pork, chorizo, link or ground, cooked, pan-fried

Manganese, Mn: 0.19 mg
Energy: 346 kcal
Protein: 77 kcal
Fat: 112 kcal
Carbs: 11 kcal

Restaurant, Latino, tamale, pork

Manganese, Mn: 0.19 mg
Energy: 174 kcal
Protein: 30 kcal
Fat: 36 kcal
Carbs: 63 kcal

Restaurant, Latino, tamale, pork

Manganese, Mn: 0.19 mg
Energy: 174 kcal
Protein: 29 kcal
Fat: 36 kcal
Carbs: 63 kcal

Egg, yolk, dried

Manganese, Mn: 0.19 mg
Energy: 669 kcal
Protein: 135 kcal
Fat: 237 kcal
Carbs: 2.64 kcal

Mushroom, lion's mane

Manganese, Mn: 0.18 mg
Energy: 43 kcal
Protein: 10 kcal
Fat: 1.03 kcal
Carbs: 30 kcal

Mushroom, lion's mane

Manganese, Mn: 0.18 mg
Energy: 43 kcal
Protein: 10 kcal
Fat: 1.03 kcal
Carbs: 30 kcal

Lettuce, leaf, red, raw

Manganese, Mn: 0.18 mg
Energy: 18 kcal
Protein: 3.53 kcal
Fat: 0.43 kcal
Carbs: 13 kcal

Beans, snap, green, canned, regular pack, drained solids

Manganese, Mn: 0.18 mg
Energy: 24 kcal
Protein: 4.16 kcal
Fat: 1.56 kcal
Carbs: 16 kcal

Beans, snap, green, canned, regular pack, drained solids

Manganese, Mn: 0.18 mg
Energy: 21 kcal
Protein: 4.2 kcal
Fat: 1.64 kcal
Carbs: 17 kcal

Sausage, breakfast sausage, beef, pre-cooked, unprepared

Manganese, Mn: 0.17 mg
Energy: 325 kcal
Protein: 53 kcal
Fat: 115 kcal
Carbs: 13 kcal

Sausage, breakfast sausage, beef, pre-cooked, unprepared

Manganese, Mn: 0.17 mg
Energy: 341 kcal
Protein: 53 kcal
Fat: 115 kcal
Carbs: 13 kcal

Mushrooms, shiitake

Manganese, Mn: 0.17 mg
Energy: 44 kcal
Protein: 9.66 kcal
Fat: 0.78 kcal
Carbs: 33 kcal

Mushrooms, shiitake

Manganese, Mn: 0.17 mg
Energy: 44 kcal
Protein: 9.66 kcal
Fat: 0.78 kcal
Carbs: 33 kcal

Restaurant, Chinese, sweet and sour pork

Manganese, Mn: 0.17 mg
Energy: 260 kcal
Protein: 36 kcal
Fat: 54 kcal
Carbs: 102 kcal

Restaurant, Chinese, sweet and sour pork

Manganese, Mn: 0.17 mg
Energy: 260 kcal
Protein: 36 kcal
Fat: 54 kcal
Carbs: 102 kcal

Restaurant, Chinese, sweet and sour pork

Manganese, Mn: 0.17 mg
Energy: 270 kcal
Protein: 36 kcal
Fat: 63 kcal
Carbs: 93 kcal

Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program)

Manganese, Mn: 0.17 mg
Energy: 36 kcal
Protein: 3.12 kcal
Fat: 1.84 kcal
Carbs: 32 kcal

Potatoes, red, without skin, raw

Manganese, Mn: 0.16 mg
Energy: 76 kcal
Protein: 8.25 kcal
Fat: 0.99 kcal
Carbs: 65 kcal

Potatoes, gold, without skin, raw

Manganese, Mn: 0.16 mg
Energy: 73 kcal
Protein: 7.25 kcal
Fat: 1.06 kcal
Carbs: 64 kcal

Asparagus, raw

Manganese, Mn: 0.16 mg
Energy: 20 kcal
Protein: 8.8 kcal
Fat: 0.48 kcal
Carbs: 16 kcal

Lettuce, leaf, green, raw

Manganese, Mn: 0.16 mg
Energy: 22 kcal
Protein: 4.38 kcal
Fat: 0.63 kcal
Carbs: 16 kcal

Cauliflower, raw

Manganese, Mn: 0.16 mg
Energy: 25 kcal
Protein: 7.68 kcal
Fat: 1.12 kcal
Carbs: 20 kcal

Lettuce, cos or romaine, raw

Manganese, Mn: 0.16 mg
Energy: 17 kcal
Protein: 4.92 kcal
Fat: 1.2 kcal
Carbs: 13 kcal

Potatoes, russet, without skin, raw

Manganese, Mn: 0.15 mg
Energy: 83 kcal
Protein: 9.1 kcal
Fat: 1.44 kcal
Carbs: 71 kcal

Pie, peach

Manganese, Mn: 0.15 mg
Energy: 224 kcal
Protein: 7.6 kcal
Fat: 40 kcal
Carbs: 132 kcal

Carrots, baby, raw

Manganese, Mn: 0.15 mg
Energy: 35 kcal
Protein: 2.56 kcal
Fat: 0.52 kcal
Carbs: 33 kcal

Peppers, bell, orange, raw

Manganese, Mn: 0.15 mg
Energy: 32 kcal
Protein: 3.53 kcal
Fat: 0.62 kcal
Carbs: 27 kcal

Ravioli, meat-filled, with tomato sauce or meat sauce, canned

Manganese, Mn: 0.14 mg
Energy: 97 kcal
Protein: 13 kcal
Fat: 14 kcal
Carbs: 53 kcal

Carrots, raw

Manganese, Mn: 0.14 mg
Energy: 41 kcal
Protein: 3.72 kcal
Fat: 0.96 kcal
Carbs: 38 kcal

Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program)

Manganese, Mn: 0.14 mg
Energy: 37 kcal
Protein: 3.24 kcal
Fat: 1.88 kcal
Carbs: 32 kcal

Peppers, bell, yellow, raw

Manganese, Mn: 0.14 mg
Energy: 31 kcal
Protein: 3.28 kcal
Fat: 0.48 kcal
Carbs: 26 kcal

Kohlrabi, raw

Manganese, Mn: 0.14 mg
Energy: 27 kcal
Protein: 6.8 kcal
Fat: 0.4 kcal
Carbs: 25 kcal

Radicchio, raw

Manganese, Mn: 0.14 mg
Energy: 23 kcal
Protein: 5.72 kcal
Fat: 1 kcal
Carbs: 18 kcal

Wasabi

Manganese, Mn: 0.14 mg
Energy: 292 kcal
Protein: 8.92 kcal
Fat: 44 kcal
Carbs: 185 kcal

Sauce, pasta, spaghetti/marinara, ready-to-serve

Manganese, Mn: 0.14 mg
Energy: 51 kcal
Protein: 5.64 kcal
Fat: 5.92 kcal
Carbs: 32 kcal

Sausage, breakfast sausage, beef, pre-cooked, unprepared

Manganese, Mn: 0.14 mg
Energy: 327 kcal
Protein: 52 kcal
Fat: 113 kcal
Carbs: 18 kcal

Peppers, bell, red, raw

Manganese, Mn: 0.13 mg
Energy: 31 kcal
Protein: 3.58 kcal
Fat: 0.5 kcal
Carbs: 27 kcal

Jellies

Manganese, Mn: 0.13 mg
Energy: 266 kcal
Protein: 0.6 kcal
Fat: 0.08 kcal
Carbs: 280 kcal

Vinegar, balsamic

Manganese, Mn: 0.13 mg
Energy: 88 kcal
Protein: 1.96 kcal
Fat: 0 kcal
Carbs: 68 kcal

Carrots, mature, raw

Manganese, Mn: 0.13 mg
Energy: 48 kcal
Protein: 3.77 kcal
Fat: 1.4 kcal
Carbs: 41 kcal

Onions, raw

Manganese, Mn: 0.13 mg
Energy: 40 kcal
Protein: 4.4 kcal
Fat: 0.4 kcal
Carbs: 37 kcal

Lettuce, cos or romaine, raw

Manganese, Mn: 0.13 mg
Energy: 17 kcal
Protein: 4.96 kcal
Fat: 1.04 kcal
Carbs: 13 kcal

Lettuce, cos or romaine, raw

Manganese, Mn: 0.13 mg
Energy: 20 kcal
Protein: 4.96 kcal
Fat: 1.04 kcal
Carbs: 13 kcal

Sauce, pasta, spaghetti/marinara, ready-to-serve

Manganese, Mn: 0.13 mg
Energy: 50 kcal
Protein: 5.56 kcal
Fat: 6.44 kcal
Carbs: 30 kcal

Sauce, barbecue

Manganese, Mn: 0.13 mg
Energy: 172 kcal
Protein: 3.28 kcal
Fat: 2.52 kcal
Carbs: 163 kcal

Rice noodles, cooked

Manganese, Mn: 0.11 mg
Energy: 108 kcal
Protein: 7.16 kcal
Fat: 0.8 kcal
Carbs: 96 kcal

Potato salad with egg

Manganese, Mn: 0.11 mg
Energy: 157 kcal
Protein: 7.84 kcal
Fat: 38 kcal
Carbs: 65 kcal

Sauce, salsa, ready-to-serve

Manganese, Mn: 0.11 mg
Energy: 29 kcal
Protein: 6.08 kcal
Fat: 0.68 kcal
Carbs: 27 kcal

Sauce, salsa, ready-to-serve

Manganese, Mn: 0.11 mg
Energy: 29 kcal
Protein: 5.76 kcal
Fat: 0.76 kcal
Carbs: 27 kcal

Sauce, salsa, ready-to-serve

Manganese, Mn: 0.11 mg
Energy: 34 kcal
Protein: 5.76 kcal
Fat: 0.76 kcal
Carbs: 27 kcal

Celery, raw

Manganese, Mn: 0.1 mg
Energy: 14 kcal
Protein: 2.76 kcal
Fat: 0.68 kcal
Carbs: 12 kcal

Pepper, banana, raw

Manganese, Mn: 0.1 mg
Energy: 27 kcal
Protein: 6.64 kcal
Fat: 1.8 kcal
Carbs: 21 kcal

Peppers, bell, green, raw

Manganese, Mn: 0.1 mg
Energy: 23 kcal
Protein: 2.86 kcal
Fat: 0.43 kcal
Carbs: 19 kcal

Kiwifruit, green, raw

Manganese, Mn: 0.1 mg
Energy: 61 kcal
Protein: 4.56 kcal
Fat: 2.08 kcal
Carbs: 59 kcal

Grapes, red, seedless, raw

Manganese, Mn: 0.1 mg
Energy: 86 kcal
Protein: 3.66 kcal
Fat: 0.66 kcal
Carbs: 81 kcal

Grapes, red, seedless, raw

Manganese, Mn: 0.1 mg
Energy: 86 kcal
Protein: 3.66 kcal
Fat: 0.66 kcal
Carbs: 81 kcal

Carrots, baby, raw

Manganese, Mn: 0.09 mg
Energy: 41 kcal
Protein: 3.22 kcal
Fat: 0.55 kcal
Carbs: 36 kcal

Tomato, roma

Manganese, Mn: 0.09 mg
Energy: 22 kcal
Protein: 2.78 kcal
Fat: 1.7 kcal
Carbs: 15 kcal

Tomato, roma

Manganese, Mn: 0.09 mg
Energy: 22 kcal
Protein: 2.78 kcal
Fat: 1.7 kcal
Carbs: 15 kcal

Mushroom, oyster

Manganese, Mn: 0.09 mg
Energy: 41 kcal
Protein: 12 kcal
Fat: 0.75 kcal
Carbs: 28 kcal

Mushroom, oyster

Manganese, Mn: 0.09 mg
Energy: 41 kcal
Protein: 12 kcal
Fat: 0.75 kcal
Carbs: 28 kcal

Cheese, parmesan, dry grated, reduced fat

Manganese, Mn: 0.09 mg
Energy: 265 kcal
Protein: 80 kcal
Fat: 80 kcal
Carbs: 5.48 kcal

Cucumber, with peel, raw

Manganese, Mn: 0.08 mg
Energy: 16 kcal
Protein: 2.5 kcal
Fat: 0.71 kcal
Carbs: 12 kcal

Grapes, green, seedless, raw

Manganese, Mn: 0.08 mg
Energy: 80 kcal
Protein: 3.6 kcal
Fat: 0.93 kcal
Carbs: 74 kcal

Grapes, green, seedless, raw

Manganese, Mn: 0.08 mg
Energy: 80 kcal
Protein: 3.6 kcal
Fat: 0.93 kcal
Carbs: 74 kcal

Lettuce, iceberg, raw

Manganese, Mn: 0.08 mg
Energy: 17 kcal
Protein: 2.97 kcal
Fat: 0.3 kcal
Carbs: 13 kcal

Honey

Manganese, Mn: 0.08 mg
Energy: 304 kcal
Protein: 1.2 kcal
Fat: 0 kcal
Carbs: 330 kcal

Cucumber, with peel, raw

Manganese, Mn: 0.08 mg
Energy: 15 kcal
Protein: 2.6 kcal
Fat: 0.44 kcal
Carbs: 15 kcal

Egg, yolk, raw, frozen, pasteurized

Manganese, Mn: 0.08 mg
Energy: 296 kcal
Protein: 62 kcal
Fat: 102 kcal
Carbs: 3.24 kcal

Sausage, turkey, breakfast links, mild, raw

Manganese, Mn: 0.08 mg
Energy: 174 kcal
Protein: 64 kcal
Fat: 42 kcal
Carbs: 13 kcal

Celery, raw

Manganese, Mn: 0.08 mg
Energy: 17 kcal
Protein: 1.97 kcal
Fat: 0.65 kcal
Carbs: 13 kcal

Cheese, parmesan, grated

Manganese, Mn: 0.07 mg
Energy: 420 kcal
Protein: 114 kcal
Fat: 111 kcal
Carbs: 56 kcal

Egg, yolk, raw, frozen, pasteurized

Manganese, Mn: 0.07 mg
Energy: 291 kcal
Protein: 62 kcal
Fat: 100 kcal
Carbs: 2.36 kcal

Cheese, parmesan, grated

Manganese, Mn: 0.07 mg
Energy: 420 kcal
Protein: 118 kcal
Fat: 112 kcal
Carbs: 50 kcal

Kiwifruit, green, raw

Manganese, Mn: 0.06 mg
Energy: 64 kcal
Protein: 4.24 kcal
Fat: 1.76 kcal
Carbs: 56 kcal

Pickles, cucumber, dill or kosher dill

Manganese, Mn: 0.06 mg
Energy: 12 kcal
Protein: 2 kcal
Fat: 1.2 kcal
Carbs: 9.64 kcal

Fruit syrup

Manganese, Mn: 0.06 mg
Energy: 341 kcal
Protein: 0 kcal
Fat: 0 kcal
Carbs: 341 kcal

Peaches, yellow, raw

Manganese, Mn: 0.06 mg
Energy: 39 kcal
Protein: 3.64 kcal
Fat: 1 kcal
Carbs: 38 kcal

Egg, whole, dried

Manganese, Mn: 0.06 mg
Energy: 592 kcal
Protein: 192 kcal
Fat: 176 kcal
Carbs: 4.52 kcal

Pickles, cucumber, dill or kosher dill

Manganese, Mn: 0.06 mg
Energy: 14 kcal
Protein: 1.92 kcal
Fat: 1.72 kcal
Carbs: 7.96 kcal

Nectarines, raw

Manganese, Mn: 0.05 mg
Energy: 44 kcal
Protein: 4.24 kcal
Fat: 1.28 kcal
Carbs: 42 kcal

Mushrooms, white button

Manganese, Mn: 0.05 mg
Energy: 31 kcal
Protein: 12 kcal
Fat: 1.48 kcal
Carbs: 16 kcal

Mushrooms, white button

Manganese, Mn: 0.05 mg
Energy: 31 kcal
Protein: 12 kcal
Fat: 1.48 kcal
Carbs: 16 kcal

Cornstarch

Manganese, Mn: 0.05 mg
Energy: 381 kcal
Protein: 1.04 kcal
Fat: 0.2 kcal
Carbs: 365 kcal

Nectarines, raw

Manganese, Mn: 0.05 mg
Energy: 43 kcal
Protein: 4.24 kcal
Fat: 1.12 kcal
Carbs: 37 kcal

Melons, cantaloupe, raw

Manganese, Mn: 0.05 mg
Energy: 34 kcal
Protein: 3.28 kcal
Fat: 0.72 kcal
Carbs: 33 kcal

Melons, cantaloupe, raw

Manganese, Mn: 0.05 mg
Energy: 38 kcal
Protein: 3.28 kcal
Fat: 0.72 kcal
Carbs: 33 kcal

Vinegar, red wine

Manganese, Mn: 0.05 mg
Energy: 19 kcal
Protein: 0.16 kcal
Fat: 0 kcal
Carbs: 1.08 kcal

Sauce, horseradish

Manganese, Mn: 0.05 mg
Energy: 503 kcal
Protein: 4.36 kcal
Fat: 204 kcal
Carbs: 40 kcal

Almond milk, unsweetened, plain, shelf stable

Manganese, Mn: 0.04 mg
Energy: 15 kcal
Protein: 2.22 kcal
Fat: 4.88 kcal
Carbs: 1.35 kcal

Almond milk, unsweetened, plain, shelf stable

Manganese, Mn: 0.04 mg
Energy: 15 kcal
Protein: 2.22 kcal
Fat: 4.88 kcal
Carbs: 1.35 kcal

Melons, cantaloupe, raw

Manganese, Mn: 0.04 mg
Energy: 34 kcal
Protein: 3.36 kcal
Fat: 0.76 kcal
Carbs: 33 kcal

Apples, gala, with skin, raw

Manganese, Mn: 0.04 mg
Energy: 61 kcal
Protein: 0.53 kcal
Fat: 0.6 kcal
Carbs: 59 kcal

Apples, gala, with skin, raw

Manganese, Mn: 0.04 mg
Energy: 61 kcal
Protein: 0.52 kcal
Fat: 0.6 kcal
Carbs: 59 kcal

Apples, honeycrisp, with skin, raw

Manganese, Mn: 0.04 mg
Energy: 60 kcal
Protein: 0.4 kcal
Fat: 0.4 kcal
Carbs: 59 kcal

Apples, honeycrisp, with skin, raw

Manganese, Mn: 0.04 mg
Energy: 60 kcal
Protein: 0.41 kcal
Fat: 0.4 kcal
Carbs: 59 kcal

Apples, granny smith, with skin, raw

Manganese, Mn: 0.04 mg
Energy: 59 kcal
Protein: 1.06 kcal
Fat: 0.55 kcal
Carbs: 57 kcal

Apples, granny smith, with skin, raw

Manganese, Mn: 0.04 mg
Energy: 59 kcal
Protein: 1.08 kcal
Fat: 0.56 kcal
Carbs: 57 kcal

Cheese, mozzarella, low moisture, part-skim

Manganese, Mn: 0.04 mg
Energy: 295 kcal
Protein: 95 kcal
Fat: 79 kcal
Carbs: 22 kcal

Watermelon, raw

Manganese, Mn: 0.04 mg
Energy: 30 kcal
Protein: 2.44 kcal
Fat: 0.6 kcal
Carbs: 30 kcal

Cheese, limburger

Manganese, Mn: 0.04 mg
Energy: 327 kcal
Protein: 80 kcal
Fat: 109 kcal
Carbs: 1.96 kcal

Cheese, camembert

Manganese, Mn: 0.04 mg
Energy: 300 kcal
Protein: 79 kcal
Fat: 97 kcal
Carbs: 1.84 kcal

Cheese, parmesan, grated, refrigerated

Manganese, Mn: 0.04 mg
Energy: 403 kcal
Protein: 121 kcal
Fat: 118 kcal
Carbs: 17 kcal

Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program)

Manganese, Mn: 0.04 mg
Energy: 63 kcal
Protein: 1.56 kcal
Fat: 0.64 kcal
Carbs: 60 kcal

Applesauce, unsweetened, with added vitamin C

Manganese, Mn: 0.04 mg
Energy: 52 kcal
Protein: 1.09 kcal
Fat: 0.65 kcal
Carbs: 49 kcal

Applesauce, unsweetened, with added vitamin C

Manganese, Mn: 0.04 mg
Energy: 52 kcal
Protein: 1.09 kcal
Fat: 0.65 kcal
Carbs: 49 kcal

Sausage, Italian, pork, mild, cooked, pan-fried

Manganese, Mn: 0.04 mg
Energy: 324 kcal
Protein: 74 kcal
Fat: 106 kcal
Carbs: 7.44 kcal

Sausage, turkey, breakfast links, mild, raw

Manganese, Mn: 0.04 mg
Energy: 169 kcal
Protein: 67 kcal
Fat: 42 kcal
Carbs: 3.72 kcal

Cheese, mozzarella, low moisture, part-skim

Manganese, Mn: 0.04 mg
Energy: 296 kcal
Protein: 95 kcal
Fat: 82 kcal
Carbs: 18 kcal

Sausage, turkey, breakfast links, mild, raw

Manganese, Mn: 0.04 mg
Energy: 164 kcal
Protein: 67 kcal
Fat: 42 kcal
Carbs: 3.72 kcal

Yogurt, Greek, strawberry, nonfat

Manganese, Mn: 0.03 mg
Energy: 82 kcal
Protein: 32 kcal
Fat: 0.6 kcal
Carbs: 49 kcal

Cheese, brie

Manganese, Mn: 0.03 mg
Energy: 334 kcal
Protein: 83 kcal
Fat: 111 kcal
Carbs: 1.8 kcal

Apples, fuji, with skin, raw

Manganese, Mn: 0.03 mg
Energy: 65 kcal
Protein: 0.6 kcal
Fat: 0.64 kcal
Carbs: 63 kcal

Sausage, Italian, pork, mild, cooked, pan-fried

Manganese, Mn: 0.03 mg
Energy: 322 kcal
Protein: 73 kcal
Fat: 105 kcal
Carbs: 8.6 kcal

Sausage, Italian, pork, mild, cooked, pan-fried

Manganese, Mn: 0.03 mg
Energy: 317 kcal
Protein: 73 kcal
Fat: 105 kcal
Carbs: 8.6 kcal

Yogurt, Greek, strawberry, nonfat

Manganese, Mn: 0.03 mg
Energy: 82 kcal
Protein: 32 kcal
Fat: 0.6 kcal
Carbs: 48 kcal

Apples, fuji, with skin, raw

Manganese, Mn: 0.03 mg
Energy: 65 kcal
Protein: 0.59 kcal
Fat: 0.65 kcal
Carbs: 63 kcal

Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program)

Manganese, Mn: 0.03 mg
Energy: 57 kcal
Protein: 1.52 kcal
Fat: 0.64 kcal
Carbs: 60 kcal

Frankfurter, beef, unheated

Manganese, Mn: 0.03 mg
Energy: 310 kcal
Protein: 47 kcal
Fat: 112 kcal
Carbs: 12 kcal

Apples, red delicious, with skin, raw

Manganese, Mn: 0.03 mg
Energy: 62 kcal
Protein: 0.76 kcal
Fat: 0.84 kcal
Carbs: 59 kcal

Apples, red delicious, with skin, raw

Manganese, Mn: 0.03 mg
Energy: 62 kcal
Protein: 0.75 kcal
Fat: 0.85 kcal
Carbs: 59 kcal

Frankfurter, beef, unheated

Manganese, Mn: 0.03 mg
Energy: 315 kcal
Protein: 47 kcal
Fat: 112 kcal
Carbs: 12 kcal

Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)

Manganese, Mn: 0.03 mg
Energy: 47 kcal
Protein: 3.64 kcal
Fat: 0.6 kcal
Carbs: 47 kcal

Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)

Manganese, Mn: 0.03 mg
Energy: 49 kcal
Protein: 3.64 kcal
Fat: 0.6 kcal
Carbs: 50 kcal

Cheese, feta

Manganese, Mn: 0.03 mg
Energy: 265 kcal
Protein: 57 kcal
Fat: 86 kcal
Carbs: 16 kcal

Cheese, swiss

Manganese, Mn: 0.03 mg
Energy: 393 kcal
Protein: 108 kcal
Fat: 124 kcal
Carbs: 5.76 kcal

Cheese, swiss

Manganese, Mn: 0.03 mg
Energy: 393 kcal
Protein: 108 kcal
Fat: 124 kcal
Carbs: 5.76 kcal

Cheese, cheddar

Manganese, Mn: 0.03 mg
Energy: 409 kcal
Protein: 93 kcal
Fat: 136 kcal
Carbs: 9.76 kcal

Peaches, yellow, raw

Manganese, Mn: 0.03 mg
Energy: 46 kcal
Protein: 3.64 kcal
Fat: 1.08 kcal
Carbs: 40 kcal

Cheese, swiss

Manganese, Mn: 0.03 mg
Energy: 393 kcal
Protein: 108 kcal
Fat: 124 kcal
Carbs: 5.76 kcal

Cheese spread, American or Cheddar cheese base, reduced fat

Manganese, Mn: 0.03 mg
Energy: 176 kcal
Protein: 54 kcal
Fat: 36 kcal
Carbs: 43 kcal

Cheese, Mexican blend

Manganese, Mn: 0.02 mg
Energy: 384 kcal
Protein: 94 kcal
Fat: 129 kcal
Carbs: 0.52 kcal

Cheese, feta, whole milk, crumbled

Manganese, Mn: 0.02 mg
Energy: 273 kcal
Protein: 79 kcal
Fat: 76 kcal
Carbs: 22 kcal

Cheese, romano

Manganese, Mn: 0.02 mg
Energy: 387 kcal
Protein: 127 kcal
Fat: 108 kcal
Carbs: 15 kcal

Grapefruit juice, white, canned or bottled, unsweetened

Manganese, Mn: 0.02 mg
Energy: 39 kcal
Protein: 2.2 kcal
Fat: 2.8 kcal
Carbs: 30 kcal

Marmalade, orange

Manganese, Mn: 0.02 mg
Energy: 246 kcal
Protein: 1.2 kcal
Fat: 0 kcal
Carbs: 265 kcal

Cheese, parmesan, hard

Manganese, Mn: 0.02 mg
Energy: 392 kcal
Protein: 143 kcal
Fat: 100 kcal
Carbs: 13 kcal

Grapefruit juice, white, canned or bottled, unsweetened

Manganese, Mn: 0.02 mg
Energy: 37 kcal
Protein: 2.2 kcal
Fat: 2.64 kcal
Carbs: 30 kcal

Cheese, dry white, queso seco

Manganese, Mn: 0.02 mg
Energy: 326 kcal
Protein: 98 kcal
Fat: 97 kcal
Carbs: 8.28 kcal

Cheese, dry white, queso seco

Manganese, Mn: 0.02 mg
Energy: 325 kcal
Protein: 98 kcal
Fat: 97 kcal
Carbs: 8.28 kcal

Cheese, dry white, queso seco

Manganese, Mn: 0.02 mg
Energy: 325 kcal
Protein: 98 kcal
Fat: 97 kcal
Carbs: 8.16 kcal

Cheese, gruyere

Manganese, Mn: 0.02 mg
Energy: 413 kcal
Protein: 119 kcal
Fat: 129 kcal
Carbs: 1.44 kcal

Chicken, ground, raw

Manganese, Mn: 0.02 mg
Energy: 143 kcal
Protein: 70 kcal
Fat: 32 kcal
Carbs: 0.16 kcal

Cheese, cottage, lowfat, 2% milkfat

Manganese, Mn: 0.02 mg
Energy: 82 kcal
Protein: 44 kcal
Fat: 9.2 kcal
Carbs: 17 kcal

Pickle relish, sweet

Manganese, Mn: 0.02 mg
Energy: 130 kcal
Protein: 1.48 kcal
Fat: 1.88 kcal
Carbs: 140 kcal

Cheese, cottage, lowfat, 2% milkfat

Manganese, Mn: 0.02 mg
Energy: 81 kcal
Protein: 42 kcal
Fat: 9.08 kcal
Carbs: 19 kcal

Cheese, fontina

Manganese, Mn: 0.01 mg
Energy: 389 kcal
Protein: 102 kcal
Fat: 125 kcal
Carbs: 6.2 kcal

Ham, sliced, pre-packaged, deli meat (96%fat free, water added)

Manganese, Mn: 0.01 mg
Energy: 107 kcal
Protein: 67 kcal
Fat: 16 kcal
Carbs: 2.8 kcal

Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D

Manganese, Mn: 0.01 mg
Energy: 50 kcal
Protein: 13 kcal
Fat: 7.92 kcal
Carbs: 19 kcal

Ham salad spread

Manganese, Mn: 0.01 mg
Energy: 216 kcal
Protein: 35 kcal
Fat: 62 kcal
Carbs: 43 kcal

Cheese, brick

Manganese, Mn: 0.01 mg
Energy: 371 kcal
Protein: 93 kcal
Fat: 119 kcal
Carbs: 11 kcal

Cheese, colby

Manganese, Mn: 0.01 mg
Energy: 394 kcal
Protein: 95 kcal
Fat: 128 kcal
Carbs: 10 kcal

Chicken spread

Manganese, Mn: 0.01 mg
Energy: 158 kcal
Protein: 72 kcal
Fat: 70 kcal
Carbs: 16 kcal

Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised

Manganese, Mn: 0.01 mg
Energy: 158 kcal
Protein: 128 kcal
Fat: 13 kcal
Carbs: 0 kcal

Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised

Manganese, Mn: 0.01 mg
Energy: 157 kcal
Protein: 128 kcal
Fat: 13 kcal
Carbs: 0 kcal

Fish, haddock, raw

Manganese, Mn: 0.01 mg
Energy: 69 kcal
Protein: 65 kcal
Fat: 1.8 kcal
Carbs: 0 kcal

Sherbet, orange

Manganese, Mn: 0.01 mg
Energy: 144 kcal
Protein: 4.4 kcal
Fat: 8 kcal
Carbs: 122 kcal

Cheese, monterey

Manganese, Mn: 0.01 mg
Energy: 373 kcal
Protein: 98 kcal
Fat: 121 kcal
Carbs: 2.72 kcal

Fish, haddock, raw

Manganese, Mn: 0.01 mg
Energy: 74 kcal
Protein: 65 kcal
Fat: 1.8 kcal
Carbs: 0 kcal

Cheese, ricotta, whole milk

Manganese, Mn: 0.01 mg
Energy: 150 kcal
Protein: 30 kcal
Fat: 41 kcal
Carbs: 29 kcal

Blood sausage

Manganese, Mn: 0.01 mg
Energy: 379 kcal
Protein: 58 kcal
Fat: 138 kcal
Carbs: 5.16 kcal

Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles

Manganese, Mn: 0.01 mg
Energy: 220 kcal
Protein: 108 kcal
Fat: 46 kcal
Carbs: 0 kcal

Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles

Manganese, Mn: 0.01 mg
Energy: 213 kcal
Protein: 108 kcal
Fat: 46 kcal
Carbs: 0 kcal

Cheese, provolone

Manganese, Mn: 0.01 mg
Energy: 351 kcal
Protein: 102 kcal
Fat: 106 kcal
Carbs: 8.56 kcal

Cheese, provolone, reduced fat

Manganese, Mn: 0.01 mg
Energy: 274 kcal
Protein: 99 kcal
Fat: 70 kcal
Carbs: 14 kcal

Beef, ground, 90% lean meat / 10% fat, raw

Manganese, Mn: 0.01 mg
Energy: 176 kcal
Protein: 80 kcal
Fat: 40 kcal
Carbs: 0 kcal

Beef, ground, 80% lean meat / 20% fat, raw

Manganese, Mn: 0.01 mg
Energy: 254 kcal
Protein: 69 kcal
Fat: 80 kcal
Carbs: 0 kcal

Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles

Manganese, Mn: 0.01 mg
Energy: 213 kcal
Protein: 108 kcal
Fat: 46 kcal
Carbs: 0 kcal

Yogurt, Greek, plain, whole milk

Manganese, Mn: 0.01 mg
Energy: 97 kcal
Protein: 36 kcal
Fat: 20 kcal
Carbs: 16 kcal

Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted

Manganese, Mn: 0.01 mg
Energy: 169 kcal
Protein: 110 kcal
Fat: 26 kcal
Carbs: 0 kcal

Cheese, muenster

Manganese, Mn: 0.01 mg
Energy: 368 kcal
Protein: 94 kcal
Fat: 120 kcal
Carbs: 4.48 kcal

Turkey, ground, 93% lean, 7% fat, raw

Manganese, Mn: 0.01 mg
Energy: 150 kcal
Protein: 75 kcal
Fat: 33 kcal
Carbs: 0 kcal

Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted

Manganese, Mn: 0.01 mg
Energy: 176 kcal
Protein: 111 kcal
Fat: 25 kcal
Carbs: 0 kcal

Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted

Manganese, Mn: 0.01 mg
Energy: 168 kcal
Protein: 111 kcal
Fat: 25 kcal
Carbs: 0 kcal

Egg, white, dried

Manganese, Mn: 0.01 mg
Energy: 382 kcal
Protein: 324 kcal
Fat: 0 kcal
Carbs: 31 kcal

Egg, white, raw, frozen, pasteurized

Manganese, Mn: 0.01 mg
Energy: 48 kcal
Protein: 41 kcal
Fat: 0 kcal
Carbs: 4.16 kcal

Yogurt, Greek, plain, whole milk

Manganese, Mn: 0.01 mg
Energy: 94 kcal
Protein: 35 kcal
Fat: 18 kcal
Carbs: 19 kcal

Eggnog

Manganese, Mn: 0.01 mg
Energy: 88 kcal
Protein: 18 kcal
Fat: 17 kcal
Carbs: 32 kcal

Ice cream, soft serve, chocolate

Manganese, Mn: 0.01 mg
Energy: 222 kcal
Protein: 16 kcal
Fat: 52 kcal
Carbs: 89 kcal

Sugars, granulated

Manganese, Mn: 0 mg
Energy: 385 kcal
Protein: 0 kcal
Fat: 1.28 kcal
Carbs: 398 kcal

Sugars, granulated

Manganese, Mn: 0 mg
Energy: 401 kcal
Protein: 0 kcal
Fat: 1.28 kcal
Carbs: 398 kcal

Sugars, granulated

Manganese, Mn: 0 mg
Energy: 387 kcal
Protein: 0 kcal
Fat: 0 kcal
Carbs: 400 kcal

Yogurt, plain, whole milk

Manganese, Mn: 0 mg
Energy: 61 kcal
Protein: 14 kcal
Fat: 13 kcal
Carbs: 19 kcal

Milk, whole, 3.25% milkfat, with added vitamin D

Manganese, Mn: 0 mg
Energy: 61 kcal
Protein: 13 kcal
Fat: 13 kcal
Carbs: 19 kcal

Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled

Manganese, Mn: 0 mg
Energy: 217 kcal
Protein: 110 kcal
Fat: 44 kcal
Carbs: 0 kcal

Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw

Manganese, Mn: 0 mg
Energy: 145 kcal
Protein: 91 kcal
Fat: 21 kcal
Carbs: 0 kcal

Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw

Manganese, Mn: 0 mg
Energy: 139 kcal
Protein: 91 kcal
Fat: 21 kcal
Carbs: 0 kcal

Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

Manganese, Mn: 0 mg
Energy: 123 kcal
Protein: 95 kcal
Fat: 9.64 kcal
Carbs: 0 kcal

Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

Manganese, Mn: 0 mg
Energy: 116 kcal
Protein: 95 kcal
Fat: 9.64 kcal
Carbs: 0 kcal

Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled

Manganese, Mn: 0 mg
Energy: 219 kcal
Protein: 109 kcal
Fat: 46 kcal
Carbs: 0 kcal

Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled

Manganese, Mn: 0 mg
Energy: 212 kcal
Protein: 109 kcal
Fat: 46 kcal
Carbs: 0 kcal

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D

Manganese, Mn: 0 mg
Energy: 42 kcal
Protein: 13 kcal
Fat: 3.88 kcal
Carbs: 20 kcal

Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)

Manganese, Mn: 0 mg
Energy: 34 kcal
Protein: 13 kcal
Fat: 0.32 kcal
Carbs: 20 kcal

Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw

Manganese, Mn: 0 mg
Energy: 145 kcal
Protein: 90 kcal
Fat: 22 kcal
Carbs: 0 kcal

Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

Manganese, Mn: 0 mg
Energy: 116 kcal
Protein: 94 kcal
Fat: 9.8 kcal
Carbs: 0 kcal

Dulce de Leche

Manganese, Mn: 0 mg
Energy: 315 kcal
Protein: 27 kcal
Fat: 29 kcal
Carbs: 221 kcal

Cream, half and half, fat free

Manganese, Mn: 0 mg
Energy: 59 kcal
Protein: 10 kcal
Fat: 5.6 kcal
Carbs: 36 kcal

Cheese, cottage, creamed, large or small curd

Manganese, Mn: 0 mg
Energy: 98 kcal
Protein: 44 kcal
Fat: 17 kcal
Carbs: 14 kcal

Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

Manganese, Mn: 0 mg
Energy: 122 kcal
Protein: 94 kcal
Fat: 9.92 kcal
Carbs: 0 kcal

Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

Manganese, Mn: 0 mg
Energy: 116 kcal
Protein: 94 kcal
Fat: 9.92 kcal
Carbs: 0 kcal

Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw

Manganese, Mn: 0 mg
Energy: 155 kcal
Protein: 91 kcal
Fat: 26 kcal
Carbs: 0 kcal

Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw

Manganese, Mn: 0 mg
Energy: 149 kcal
Protein: 91 kcal
Fat: 26 kcal
Carbs: 0 kcal

Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

Manganese, Mn: 0 mg
Energy: 116 kcal
Protein: 94 kcal
Fat: 10 kcal
Carbs: 0 kcal

Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw

Manganese, Mn: 0 mg
Energy: 149 kcal
Protein: 92 kcal
Fat: 25 kcal
Carbs: 0 kcal

Yogurt, plain, whole milk

Manganese, Mn: 0 mg
Energy: 78 kcal
Protein: 15 kcal
Fat: 18 kcal
Carbs: 22 kcal

Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D

Manganese, Mn: 0 mg
Energy: 50 kcal
Protein: 13 kcal
Fat: 7.6 kcal
Carbs: 20 kcal

Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D

Manganese, Mn: 0 mg
Energy: 50 kcal
Protein: 13 kcal
Fat: 7.6 kcal
Carbs: 20 kcal

Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)

Manganese, Mn: 0 mg
Energy: 34 kcal
Protein: 14 kcal
Fat: 0.32 kcal
Carbs: 20 kcal

Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)

Manganese, Mn: 0 mg
Energy: 34 kcal
Protein: 14 kcal
Fat: 0.32 kcal
Carbs: 20 kcal