Comparing Nutrients in 1 pound 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	13.8% 399kcal	9.4% 272kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	3.04% 0.52g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	109% 79g	89.2% 64.7g	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	52.7% 38.2g	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	% 39g	NA	g per day for Men 19-50 years
Sucrose	% 1.86g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	4.13% 2.3g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, light syrup, drained	Pineapple, canned, juice pack, drained	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	38.6% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	8.05% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	26% 0.34mg	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	2.27% 9.07μg	5.67% 22.7μg	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	2.5% 2.27mg	47.4% 42.6mg	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	41.7% 6.26mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75.2% 90μg	2.65% 3.18μg	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	2.72% 27.2mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	54% 0.49mg	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	24.4% 1.95mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	86.8% 2mg	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	7.78% 54.4mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	9.3% 343g	10.2% 379g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 1 lb.

Comparing minerals per 1 pound 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 1 lb.
• Both Blueberries, canned, light syrup, drained as well as Pineapple, canned, juice pack, drained have insufficient amounts of Selenium and Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• 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 1 lb.