Comparing Nutrients in 1 pound Blueberries, wild, canned, heavy syrup, drained VS Pineapple, canned, juice pack, drained

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Pineapple, canned, juice pack, drained	3%	2%	95%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Pineapple, canned, juice pack, drained	Recommended Dietary Allowance
Energy	16.7% 485kcal	9.4% 272kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	NA	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	NA	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	NA	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 128g	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	121% 87.5g	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	56.4% 41g	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	% 46g	NA	g per day for Men 19-50 years
Sucrose	% 0.045g	NA	g per day for Men 19-50 years
Fiber	58.5% 22.2g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	4.13% 2.3g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Pineapple, canned, juice pack, drained	Recommended Dietary Allowance
Vitamin A	NA	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	38.6% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	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	12.2% 0.16mg	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	9.07% 36.3μg	5.67% 22.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	47.4% 42.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56% 67μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Pineapple, canned, juice pack, drained	Recommended Dietary Allowance
Calcium	8.6% 86mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	NA	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	125% 9.98mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	454% 10.4mg	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	9.07% 63.5mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	6.14% 209mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	NA	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	8.66% 320g	10.2% 379g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Blueberries, wild, canned, heavy syrup, drained vs Pineapple, canned, juice pack, drained:

• Blueberries, wild, canned, heavy syrup, drained have 14.9 times more Vitamin B2, 1.7 times more Vitamin B3, 1.6 times more Vitamin B9 and 21.1 times more Vitamin K than Pineapple, canned, juice pack, drained.
• While Pineapple, canned, juice pack, drained contains 3.1 times more Vitamin B1, 2.1 times more Vitamin B6 and 31.3 times more Vitamin C than Blueberries, wild, canned, heavy syrup, drained.

Comparing minerals per 1 pound for Blueberries, wild, canned, heavy syrup, drained vs Pineapple, canned, juice pack, drained:

• Blueberries, wild, canned, heavy syrup, drained have 7.9 times more Iron and 2 times more Phosphorus than Pineapple, canned, juice pack, drained.
• While Pineapple, canned, juice pack, drained contains 2.5 times more Magnesium and 2.7 times more Potassium than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Pineapple, canned, juice pack, drained have similar amounts of Calcium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Blueberries, wild, canned, heavy syrup, drained have 1.8 times more Energy, 1.8 times more Carbohydrate, 1.4 times more Sugars and 3.8 times more Fiber than Pineapple, canned, juice pack, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Pineapple, canned, juice pack, drained have similar amounts of Protein per 1 lb.
• Both Blueberries, wild, canned, heavy syrup, drained as well as Pineapple, canned, juice pack, drained have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.