Comparing Nutrients in 5 ounces Pineapple, canned, juice pack, drained VS 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	2.93% 85kcal	5.23% 152kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.035% 0.011g	NA	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	NA	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	31% 40g	130g per day for Men 19-50 years
Sugars	28% 20.2g	37.7% 27.3g	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	NA	17.6% 12.8g	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	% 14.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.014g	g per day for Men 19-50 years
Fiber	4.85% 1.84g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	1.3% 0.72g	1.4% 0.79g	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	0.47% 4.25μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	3.9% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	4.15% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.16% 0.058mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.18% 0.11mg	3.8% 0.05mg	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	1.77% 7.1μg	2.83% 11.3μg	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	15% 13.3mg	0.47% 0.43mg	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	0.19% 0.028mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	17.5% 21μg	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	2.27% 22.7mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	4.96% 0.4mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	NA	142% 3.26mg	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	1.4% 9.92mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	1.9% 65.2mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.2% 118g	2.7% 100g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Pineapple, canned, juice pack, drained vs Blueberries, wild, canned, heavy syrup, drained:

• Pineapple, canned, juice pack, drained has 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.
• While Blueberries, wild, canned, heavy syrup, drained contain 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.

Comparing minerals per 5 ounces for Pineapple, canned, juice pack, drained vs Blueberries, wild, canned, heavy syrup, drained:

• Pineapple, canned, juice pack, drained has 2.5 times more Magnesium and 2.7 times more Potassium than Blueberries, wild, canned, heavy syrup, drained.
• While Blueberries, wild, canned, heavy syrup, drained contain 7.9 times more Iron and 2 times more Phosphorus than Pineapple, canned, juice pack, drained.
• Both Pineapple, canned, juice pack, drained and Blueberries, wild, canned, heavy syrup, drained have similar amounts of Calcium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Blueberries, wild, canned, heavy syrup, drained contain 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 Pineapple, canned, juice pack, drained and Blueberries, wild, canned, heavy syrup, drained have similar amounts of Protein per 5 oz.
• Both Pineapple, canned, juice pack, drained as well as Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Fat, Glucose and Sucrose in 5 oz.