Recommendations for Manganese (mg/day)

Life Stage Age AI for men*UL for men**AI for women *UL for women**
Infants 0-6 months0.003-0.003-
Infants 6-12 months 0.6-0.6-
Children 1-3 years 2.022.02
Children4-8 years 2.532.53
Children 9-13 years 3.062.56
Adolescents 14-18 years 3.593.09
Adults 19-50 years 5.5115.011
Adults 51-70 years 5.5115.011
Adults > 70 years 5.5115.011
Pregnancy 19-50 years5.0115.011
Breast-feeding 19-50 years5.0115.011
For Table Legend & Data Sources Information click here.
* Values taken from the Australian government sources. (1)Nutrient Reference Values for Australia and New Zealand. Manganese. Available here.
** Values take from the U.S. sources. (2)Food and Nutrition Board, Institute of Medicine, National Academies. Manganese. Available here.
NOTE: Australian and U.S. governments display conflicting information on manganese recommendations. Due to Australian sources AI values for some age groups are as high as the Upper Limit established by the U.S. government and the Upper Limits have not been established. Additionally, the U.S. AI values for all the age groups are lower than the corresponding Australian AI values.

Best food sources of Manganese

FoodServing Amount of Manganese (mg)% of RDA
for men
Rating % of RDA
for women
Rating
Mussel, cooked3 oz (85g)5.8251.3Excellent321.1Excellent
Pine Nuts1 oz (28g)2.5108.7Excellent138.9Excellent
Poppy seeds1 oz (28g)1.982.6Excellent105.6Excellent
Hazelnuts1 oz (28g)1.775.5Excellent96.4Excellent
Pecans1 oz (28g)1.356.5Excellent72.2Excellent
Macadamia1 oz (28g)1.252.2Excellent66.7Excellent
Amaranth, cooked1/2 cup (123g)1.145.7Excellent58.3Excellent
Brown rice, cooked1/2 cup (97,5g)1.145.7Excellent58.3Excellent
Spelt, cooked1/2 cup (97g)1.145.7Excellent58.3Excellent
Walnuts1 oz (28g)143.5Excellent55.6Excellent
Chickpeas, cooked1/2 cup (82g)0.937Excellent47.2Excellent
Coconut milk1/2 cup (120g)0.937Excellent47.2Excellent
Clam, cooked3 oz (85g)0.937Excellent47.2Excellent
Oysters3 oysters (140g)0.835.8Excellent45.8Excellent
Coconut meat2 oz (56g)0.834.8Excellent44.4Excellent
Pumpkin seeds1 oz (28g)0.834.8Excellent44.4Excellent
Pineapple1/2 cup (82,5g)0.832.6Excellent41.7Excellent
Soybeans, cooked1/2 cup (86g)0.730.4Excellent38.9Excellent
Sesame seeds1 oz (28g)0.730.4Excellent38.9Excellent
Whole wheat, cooked1/2 cup (50g)0.730.4Excellent38.9Excellent
Flaxseed1 oz (28g)0.730.4Excellent38.9Excellent
Oats, cooked1/2 cup (117g)0.728.3Excellent36.1Excellent
Almonds1 oz (28g)0.626.8Excellent34.2Excellent
Chia seeds1 oz (28g)0.626.1Excellent33.3Excellent
Quinoa, cooked1/2 cup (92,5g)0.626.1Excellent33.3Excellent
Cloves1 tsp (2g)0.626.1Excellent33.3Excellent
Adzuki beans, cooked1/2 cup (100g)0.626.1Excellent33.3Excellent
Soy milk1 cup (250g)0.624.2Excellent31Excellent
Bulgur, cooked1/2 cup (91g)0.623.9Excellent30.6Excellent
Green tea1 cup (245g)0.523Excellent29.4Excellent
Bread, mulitgrain1 slice (26g)0.521.7Excellent27.8Excellent
Lentils, cooked1/2 cup (99g)0.521.7Excellent27.8Excellent
Lima beans, cooked1/2 cup (94g)0.521.7Excellent27.8Excellent
Navy beans, cooked1/2 cup (91g)0.521.7Excellent27.8Excellent
Spinach, cooked1/2 cup (90g)0.521.7Excellent27.8Excellent
Sunflower seeds1 oz (28g)0.521.7Excellent27.8Excellent
Turnip greens1 cup (144g)0.521.7Excellent27.8Excellent
Black Tea1 cup (237g)0.521.7Excellent27.8Excellent
Cashew nuts1 oz (28g)0.520.7Excellent26.4Excellent
Raspberries1/2 cup (61,5g)0.418.7Good23.9Excellent
Black beans, cooked1/2 cup (86g)0.417.4Good22.2Excellent
Collards, cooked1/2 cup (95g)0.417.4Good22.2Excellent
Green peas, cooked1/2 cup (80g)0.417.4Good22.2Excellent
Peanuts1 oz (28g)0.417.4Good22.2Excellent
Pinto beans, cooked1/2 cup (85,5g)0.417.4Good22.2Excellent
Pistachios1 oz (28g)0.417.4Good22.2Excellent
Kidney beans, cooked1/2 cup (88,5g)0.417.4Good22.2Excellent
Boysenberries1/2 cup (66g)0.415.2Good19.4Good
Buckwheat, cooked1/2 cup (84g)0.415.2Good19.4Good
White rice, cooked1/2 cup (79g)0.415.2Good19.4Good
Beef liver, cooked3 oz (85g)0.314.8Good18.9Good
Bananamedium (118g)0.313Good16.7Good
Beetroot, cooked1/2 cup (85g)0.313Good16.7Good
Brazil nuts1 oz (28g)0.313Good16.7Good
Coconut water1 cup (240g)0.313Good16.7Good
Sweet potato, cooked1/2 cup (100g)0.313Good16.7Good
Rye1 slice (32g)0.313Good16.7Good
Chestnuts1 oz (28g)0.313Good16.7Good
Strawberries1/2 cup (72g)0.312.5Good16Good
Pike, cooked3 oz (85g)0.311.1Good14.2Good
Blueberries1/2 cup (74g)0.310.9Good13.9Good
Kale, cooked1/2 cup (65g)0.310.9Good13.9Good
Millet, cooked1/2 cup (87g)0.310.9Good13.9Good
Wild rice, cooked1/2 cup (82g)0.310.9Good13.9Good
Maple1 tsp (7g)0.210.7Good13.6Good
Artichokes, cooked1/2 cup (84g)0.28.7-11.1Good
Barley, cooked1/2 cup (78,5g)0.28.7-11.1Good
Broccoli florets, cooked1/2 cup (78g)0.28.7-11.1Good
Brussels sprouts, cooked1/2 cup (78g)0.28.7-11.1Good
Red cabbage1/2 cup (75g)0.28.7-11.1Good
Cinnamon1/2 tsp (1g)0.28.7-11.1Good
Dandelion greens1 cup (55g)0.28.7-11.1Good
Green cabbage, cooked1/2 cup (75g)0.28.7-11.1Good
Leek, cooked1/2 cup (52g)0.28.7-11.1Good
Mung bean sprouts1 cup (100g)0.28.7-11.1Good
Parsnip, cooked1/2 cup (78g)0.28.7-11.1Good
Squash, cooked1/2 cup (90g)0.28.7-11.1Good
Green beans, cooked1/2 cup (62,5g)0.28.7-11.1Good
Turmeric1 tsp (2g)0.28.7-11.1Good
Cocoa powder1 tsp (5g)0.28.3-10.6Good
Crab, cooked3 oz (85g)0.27.4-9.4-
Crayfish, cooked3 oz (85g)0.27.4-9.4-
Cuttlefish, cooked3 oz (85g)0.27.4-9.4-
Mushrooms, shiitake, cooked1/2 cup (72,5g)0.26.5-8.3-
Chard1 cup (36g)0.16.1-7.8-
Dates, pitted1 oz (28g)0.15.1-6.5-
Alfalfa sprouts1 cup (33g)0.14.3-5.6-
Arugula1 cup (28g)0.14.3-5.6-
Asparagus, cooked1/2 cup (90g)0.14.3-5.6-
Avocadosmall (100g)0.14.3-5.6-
Beet greens1 cup (38g)0.14.3-5.6-
Bell pepper redsmall (74g)0.14.3-5.6-
Carrot1 medium (61g)0.14.3-5.6-
Cauliflower, cooked1/2 cup (62g)0.14.3-5.6-
Chili1 medium (45g)0.14.3-5.6-
Corn, cooked1/2 cup (82g)0.14.3-5.6-
Romaine lettuce1 cup (47g)0.14.3-5.6-
Currants, dried1 oz (28g)0.14.3-5.6-
Fennel1/2 cup (43,5g)0.14.3-5.6-
Figs1 large (64g)0.14.3-5.6-
For Table Legend & Data Sources Information click here.

References   [ + ]

1. Nutrient Reference Values for Australia and New Zealand. Manganese. Available here.
2. Food and Nutrition Board, Institute of Medicine, National Academies. Manganese. Available here.

Leave a Reply

Your email address will not be published. Required fields are marked *