Comparing Nutrients in 100 calories Pineapple, canned, juice pack, drained VS Blueberries, wild, canned, heavy syrup, drained

Weight per 100 calories

• Pineapple, canned, juice pack, drained: 167g
• Blueberries, wild, canned, heavy syrup, drained: 94g

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 100 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.042% 0.013g	NA	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	NA	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	32.8% 23.8g	25% 18g	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	11.6% 8.43g	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	% 9.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.009g	g per day for Men 19-50 years
Fiber	5.7% 2.17g	12% 4.58g	38g per day for Men 19-50 years
Protein	1.5% 0.85g	0.93% 0.52g	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	0.56% 5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	2.57% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	22.5% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.96% 0.47mg	2.74% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0.77% 0.038mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	2.5% 0.033mg	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	2.1% 8.33μg	1.87% 7.48μg	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	17.4% 15.7mg	0.31% 0.28mg	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	0.22% 0.033mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.97% 1.17μg	11.5% 14μg	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	2.67% 26.7mg	1.78% 17.8mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	5.83% 0.47mg	25.7% 2.06mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	1.34% 5.6mg	420mg per day for Men 19-50 years
Manganese	NA	93% 2.15mg	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	1.67% 11.7mg	1.87% 13mg	700mg per day for Men 19-50 years
Potassium	6.08% 207mg	1.26% 43mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.67μg	NA	55μg per day for Men 19-50 years
Sodium	0.11% 1.67mg	0.062% 0.93mg	1500mg per day for Men 19-50 years
Zinc	1.5% 0.17mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	3.76% 139g	1.8% 66g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 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 100 kcal.

Comparing minerals per 100 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 100 kcal.

Comparison of macro-nutrients per 100 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 100 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 100 kcal.