Comparing Nutrients in 7 ounces 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	6.02% 175kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.6% 45g	23.8% 31g	130g per day for Men 19-50 years
Sugars	47.8% 34.6g	39% 28.3g	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	23% 16.7g	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	% 17g	NA	g per day for Men 19-50 years
Sucrose	% 0.81g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, light syrup, drained	Pineapple, canned, juice pack, drained	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	3.52% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	11.4% 0.15mg	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	0.99% 3.97μg	2.5% 9.92μg	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	1.1% 0.99mg	20.7% 18.7mg	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	18.3% 2.74mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33% 39.5μg	1.16% 1.4μg	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	1.2% 12mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	23.6% 0.21mg	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	10.7% 0.85mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	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	3.4% 24mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.06% 150g	4.48% 166g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces 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 7 oz.

Comparing minerals per 7 ounces 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 7 oz.
• Both Blueberries, canned, light syrup, drained as well as Pineapple, canned, juice pack, drained have insufficient amounts of Selenium and Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• 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 7 oz.