Comparing Nutrients in 300 calories Blueberries, wild, canned, heavy syrup, drained VS Pineapple, canned, juice pack, drained

Weight per 300 calories

• Blueberries, wild, canned, heavy syrup, drained: 280g
• Pineapple, canned, juice pack, drained: 500g

Blueberries, wild, canned, heavy syrup, drained have 1.8 times more energy per 100g than Pineapple, canned, juice pack, drained. It has average energy density when compared to other foods. Pineapple, canned, juice pack, drained having low energy density.

Which food has more nutrients per 300 calories - Blueberries, wild, canned, heavy syrup, drained or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	NA	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	NA	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	NA	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	60% 77.8g	130g per day for Men 19-50 years
Sugars	74.6% 54g	98% 71.3g	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	35% 25.3g	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	% 28.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	NA	g per day for Men 19-50 years
Fiber	36% 13.7g	17% 6.5g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	4.55% 2.55g	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	1.67% 15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.7% 0.093mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.5% 0.88mg	8.08% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.2% 1.3mg	8.88% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.55% 0.098mg	29% 0.38mg	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	5.6% 22.4μg	6.25% 25μg	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	0.93% 0.84mg	52.2% 47mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.6% 41.5μg	2.9% 3.5μg	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	5.33% 53.3mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	NA	59.4% 0.54mg	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	77% 6.17mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	4% 17mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	280% 6.45mg	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	5.6% 39.3mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	18.2% 620mg	3400mg per day for Men 19-50 years
Selenium	NA	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.8mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	3.06% 0.34mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	5.35% 198g	11.3% 418g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blueberries, wild, canned, heavy syrup, drained vs Pineapple, canned, juice pack, drained:

• Blueberries, wild, canned, heavy syrup, drained have 8.4 times more Vitamin B2 and 11.9 times more Vitamin K than Pineapple, canned, juice pack, drained.
• While Pineapple, canned, juice pack, drained contains 5.5 times more Vitamin B1, 3.8 times more Vitamin B6 and 55.9 times more Vitamin C than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Pineapple, canned, juice pack, drained have similar amounts of Vitamin B3 and Vitamin B9 per 300 kcal.

Comparing minerals per 300 calories for Blueberries, wild, canned, heavy syrup, drained vs Pineapple, canned, juice pack, drained:

• Blueberries, wild, canned, heavy syrup, drained have 4.4 times more Iron than Pineapple, canned, juice pack, drained.
• While Pineapple, canned, juice pack, drained contains 1.5 times more Calcium, 4.5 times more Magnesium, 4.8 times more Potassium, 1.5 times more Zinc and 2.1 times more Water than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Pineapple, canned, juice pack, drained have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Blueberries, wild, canned, heavy syrup, drained have 2.1 times more Fiber than Pineapple, canned, juice pack, drained.
• While Pineapple, canned, juice pack, drained contains 1.3 times more Sugars and 1.6 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Pineapple, canned, juice pack, drained have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Blueberries, wild, canned, heavy syrup, drained as well as Pineapple, canned, juice pack, drained have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.