Comparing Nutrients in 7 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	4.1% 119kcal	7.32% 212kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	NA	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	23.8% 31g	43.2% 56.2g	130g per day for Men 19-50 years
Sugars	39% 28.3g	52.8% 38.3g	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	24.7% 18g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 0.02g	g per day for Men 19-50 years
Fiber	6.8% 2.58g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	1.8% 1g	2% 1.1g	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	0.66% 5.95μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	5.46% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	47.8% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.52% 0.56mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	5.34% 0.069mg	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	2.5% 9.92μg	3.97% 16μg	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	20.7% 18.7mg	0.66% 0.6mg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	24.5% 29.4μg	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	3.18% 31.8mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	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	6.95% 0.56mg	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	NA	198% 4.56mg	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	2% 14mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	2.7% 91mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.48% 166g	3.8% 140g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 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 7 oz.