| NEEDED FOR | Manganese is a trace mineral found in bones, liver, kidneys, and pancreas that helps form connective tissue, bones, blood clotting factors, and sex hormones. |
| PLANT FOOD SOURCES (details below) | HAZELNUTS PECANS BROWN RICE CHICKPEAS SPINACH RAW PINEAPPLE SOYBEANS OATMEAL WHOLE WHEAT BREAD |
| DAILY REQUIREMENT (details below) | ADULT MALES 2.3 mg ADULT FEMALES 1.8 mg |
| SUPPLEMENTS | Deficiencies of manganese are rare. Requirements are easily met with food sources, so supplements are not usually recommended. |
| Source | National Institutes of Health |
| plant food Source | mG of manganese | %DV |
|---|---|---|
| 1 oz dry roasted hazelnuts | 1.6 | 70 |
| 1 oz dry roasted pecans | 1.1 | 48 |
| 1.2 cup cooked brown rice | 1.1 | 48 |
| 1/2 cup cooked chickpeas | 0.9 | 39 |
| 1/2 cup boiled spinach | 0.8 | 35 |
| 1/2 cup raw pineapple chunks | 0.8 | 35 |
| 1/2 cup boiled soybeans | 0.7 | 30 |
| 1 slice whole-wheat bread | 0.7 | 30 |
| 1/2 cup cooked oatmeal | 0.7 | 30 |
| Age | Male | Female | PregnanT | nursing |
|---|---|---|---|---|
| Birth-6 months | 0.003 | 0.003 | ||
| 7-12 months | 0.6 | 0.6 | ||
| 1-3 years | 1.2 | 1.2 | ||
| 4-8 years | 1.5 | 1.5 | ||
| 9-13 years | 1.9 | 1.9 | ||
| 14-18 years | 2.2 | 1.6 | 2.0 | 2.6 |
| 19-50 years | 2.3 | 1.8 | 2.0 | 2.6 |
| 51+ years | 2.3 | 1.8 |
Fruit & Stuff 