Comparing Nutrients in 14 ounces Blueberries, canned, light syrup, drained VS Pineapple, canned, juice pack, drained

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, light syrup, drained	4%	4%	92%
Pineapple, canned, juice pack, drained	3%	2%	95%

Macro Nutrients

	Blueberries, canned, light syrup, drained	Pineapple, canned, juice pack, drained	Recommended Dietary Allowance
Energy	12% 349kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	18.6% 0.3g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 90g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	96% 69.3g	78% 56.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	46% 33.5g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 34.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.63g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	3.6% 2.02g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, light syrup, drained	Pineapple, canned, juice pack, drained	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	33.7% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.3% 0.52mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9% 1.44mg	7.04% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.25% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2% 7.94μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	41.5% 37.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	36.5% 5.48mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, light syrup, drained	Pineapple, canned, juice pack, drained	Recommended Dietary Allowance
Calcium	2.4% 24mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	47% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	21.3% 1.7mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.8% 47.6mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	8.12% 301g	8.96% 331g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blueberries, canned, light syrup, drained vs Pineapple, canned, juice pack, drained:

• Blueberries, canned, light syrup, drained have 6.3 times more Vitamin B2, 1.3 times more Vitamin B3, 69 times more Vitamin E and 28.4 times more Vitamin K than Pineapple, canned, juice pack, drained.
• While Pineapple, canned, juice pack, drained contains 2.2 times more Vitamin B1, 1.5 times more Vitamin B6, 2.5 times more Vitamin B9 and 18.8 times more Vitamin C than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained as well as Pineapple, canned, juice pack, drained have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blueberries, canned, light syrup, drained vs Pineapple, canned, juice pack, drained:

• Blueberries, canned, light syrup, drained have 1.5 times more Iron and 1.7 times more Phosphorus than Pineapple, canned, juice pack, drained.
• While Pineapple, canned, juice pack, drained contains 2.7 times more Calcium, 2 times more Copper, 3.8 times more Magnesium and 2.3 times more Potassium than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Pineapple, canned, juice pack, drained have similar amounts of Water per 14 oz.
• Both Blueberries, canned, light syrup, drained as well as Pineapple, canned, juice pack, drained have insufficient amounts of Selenium and Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Blueberries, canned, light syrup, drained have 1.5 times more Energy, 4.4 times more Omega 3, 1.5 times more Carbohydrate, 1.2 times more Sugars, 2 times more Fiber and 2 times more Protein than Pineapple, canned, juice pack, drained.
• Both Blueberries, canned, light syrup, drained as well as Pineapple, canned, juice pack, drained have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.