Comparing Nutrients in 7 ounces 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	7.32% 212kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	NA	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	NA	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	NA	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.2% 56.2g	23.8% 31g	130g per day for Men 19-50 years
Sugars	52.8% 38.3g	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	24.7% 18g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 0.02g	NA	g per day for Men 19-50 years
Fiber	25.6% 9.72g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	2% 1.1g	1.8% 1g	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	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.46% 0.065mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.8% 0.62mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.8% 0.93mg	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	5.34% 0.069mg	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	3.97% 16μg	2.5% 9.92μg	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	0.66% 0.6mg	20.7% 18.7mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.5% 29.4μg	1.16% 1.4μg	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	3.77% 37.7mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	NA	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	54.6% 4.37mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	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	3.97% 27.8mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	2.7% 91mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.8% 140g	4.48% 166g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces 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 7 ounces 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 7 oz.

Comparison of macro-nutrients per 7 ounces:

• 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 7 oz.
• Both Blueberries, wild, canned, heavy syrup, drained as well as Pineapple, canned, juice pack, drained have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.