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

Weight per 300 calories

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

Blueberries, wild, canned, heavy syrup, drained have 1.8 times more energy per unit of mass than Pineapple, canned, juice pack, drained, which is average in comparison to other foods. Pineapple, canned, juice pack, drained having low energy density.

Which food has more nutrients per 300 calories - Pineapple, canned, juice pack, drained or Blueberries, wild, canned, heavy syrup, drained?

Macros Ratio

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

Macro Nutrients

	Pineapple, canned, juice pack, drained	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	NA	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	NA	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	61% 79.4g	130g per day for Men 19-50 years
Sugars	98% 71.3g	74.6% 54g	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	NA	35% 25.3g	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	NA	% 28.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.028g	g per day for Men 19-50 years
Fiber	17% 6.5g	36% 13.7g	38g per day for Men 19-50 years
Protein	4.55% 2.55g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Pineapple, canned, juice pack, drained	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	1.67% 15μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	7.7% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.08% 0.11mg	67.5% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.88% 1.4mg	8.2% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.3% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	7.55% 0.098mg	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	6.25% 25μg	5.6% 22.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	52.2% 47mg	0.93% 0.84mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	34.6% 41.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple, canned, juice pack, drained	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	8% 80mg	5.33% 53.3mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.54mg	NA	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	17.5% 1.4mg	77% 6.17mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	4% 17mg	420mg per day for Men 19-50 years
Manganese	NA	280% 6.45mg	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% 35mg	5.6% 39.3mg	700mg per day for Men 19-50 years
Potassium	18.2% 620mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	NA	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.19% 2.8mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	3.06% 0.34mg	11mg per day for Men 19-50 years
Water	11.3% 418g	5.35% 198g	3700g per day for Men 19-50 years

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

• Pineapple, canned, juice pack, drained has 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.
• While Blueberries, wild, canned, heavy syrup, drained contain 8.4 times more Vitamin B2 and 11.9 times more Vitamin K than Pineapple, canned, juice pack, drained.
• Both Pineapple, canned, juice pack, drained and Blueberries, wild, canned, heavy syrup, drained have similar amounts of Vitamin B3 and Vitamin B9 per 300 kcal.

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

• Pineapple, canned, juice pack, drained has 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.
• While Blueberries, wild, canned, heavy syrup, drained contain 4.4 times more Iron than Pineapple, canned, juice pack, drained.
• Both Pineapple, canned, juice pack, drained and Blueberries, wild, canned, heavy syrup, drained have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

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