Pineapple Sunshine

★★★

☆

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☆

(2)

by rebecca

Mar 23

The clouds are gone! Let's drink pineapple and be sunny!

1/2	banana


1/2 cup	blueberries


1/2 cup	pineapple


1/2 cup	pineapple juice


1/4 cup	kefir


1	rainbow chard

Nutrition Facts*

*	Excluding kefir, rainbow chard Sources: USDA and FDA Not guaranteed to be accurate. Detailed sources shown below.

Serving Size 341 g

Servings Per Smoothie 1

Amount Per Serving

Calories 202

Calories from Fat 6

1/2 cup pineapple juice	66 Cal
1/2 banana	53 Cal
1/2 cup blueberries	42 Cal
1/2 cup pineapple	41 Cal

% Daily Value**

Total Fat 690 mg

1.1%

1/2 cup blueberries	245 mg
1/2 banana	195 mg
1/2 cup pineapple juice	150 mg
1/2 cup pineapple	100 mg

Saturated Fat 104 mg

0.5%

1/2 banana	66 mg
1/2 cup blueberries	21 mg
1/2 cup pineapple juice	10 mg
1/2 cup pineapple	8 mg

Polyunsaturated Fat 237 mg

1/2 cup blueberries	108 mg
1/2 cup pineapple juice	53 mg
1/2 banana	43 mg
1/2 cup pineapple	33 mg

Omega-3 0 µg

1/2 cup pineapple juice	0 µg
1/2 cup blueberries	0 µg
1/2 banana	0 µg
1/2 cup pineapple	0 µg

Omega-6 0 µg

Monounsaturated Fat 82 mg

1/2 cup blueberries	35 mg
1/2 banana	19 mg
1/2 cup pineapple juice	18 mg
1/2 cup pineapple	11 mg

Sodium 4.5 mg

0.2%

1/2 cup pineapple juice	2.5 mg
1/2 cup pineapple	1 mg
1/2 cup blueberries	500 µg
1/2 banana	500 µg

Cholesterol 0 µg

Total Carbohydrate 51 g

17%

1/2 cup pineapple juice	16 g
1/2 banana	13 g
1/2 cup pineapple	11 g
1/2 cup blueberries	11 g

Dietary Fiber 4.8 g

19%

1/2 cup blueberries	1.8 g
1/2 banana	1.6 g
1/2 cup pineapple	1.2 g
1/2 cup pineapple juice	250 mg

Sugars 35 g

1/2 cup pineapple juice	12 g
1/2 cup pineapple	8 g
1/2 cup blueberries	7 g
1/2 banana	7 g

Protein 2.1 g

4.2%

1/2 banana	645 mg
1/2 cup blueberries	550 mg
1/2 cup pineapple juice	450 mg
1/2 cup pineapple	445 mg

Essential Amino Acids

Histidine 62 mg

1/2 banana	46 mg
1/2 cup blueberries	8 mg
1/2 cup pineapple	8 mg

Isoleucine 49 mg

1/2 cup blueberries	17 mg
1/2 banana	17 mg
1/2 cup pineapple	16 mg

Leucine 93 mg

1/2 banana	40 mg
1/2 cup blueberries	33 mg
1/2 cup pineapple	20 mg

Lysine 61 mg

1/2 banana	30 mg
1/2 cup pineapple	22 mg
1/2 cup blueberries	10 mg

Methionine 24 mg

1/2 cup pineapple	10 mg
1/2 cup blueberries	9 mg
1/2 banana	4.5 mg

Phenylalanine 66 mg

1/2 banana	29 mg
1/2 cup blueberries	19 mg
1/2 cup pineapple	18 mg

Threonine 47 mg

1/2 banana	17 mg
1/2 cup pineapple	16 mg
1/2 cup blueberries	15 mg

Tryptophan 12 mg

1/2 banana	6 mg
1/2 cup pineapple	4 mg
1/2 cup blueberries	2 mg

Valine 71 mg

1/2 banana	28 mg
1/2 cup blueberries	23 mg
1/2 cup pineapple	20 mg

Non-Essential Amino Acids

Alanine 74 mg

1/2 cup pineapple	27 mg
1/2 banana	24 mg
1/2 cup blueberries	23 mg

Arginine 72 mg

1/2 banana	29 mg
1/2 cup blueberries	28 mg
1/2 cup pineapple	16 mg

Aspartic acid 215 mg

1/2 cup pineapple	100 mg
1/2 banana	73 mg
1/2 cup blueberries	42 mg

Cysteine N/A

Glutamic acid 222 mg

1/2 banana	90 mg
1/2 cup blueberries	68 mg
1/2 cup pineapple	65 mg

Glutamine N/A

Glycine 66 mg

1/2 cup blueberries	23 mg
1/2 banana	23 mg
1/2 cup pineapple	20 mg

Proline 51 mg

1/2 cup blueberries	21 mg
1/2 banana	17 mg
1/2 cup pineapple	14 mg

Serine 69 mg

1/2 cup pineapple	29 mg
1/2 banana	24 mg
1/2 cup blueberries	17 mg

Tyrosine 28 mg

1/2 cup pineapple	16 mg
1/2 cup blueberries	7 mg
1/2 banana	6 mg

Asparagine N/A

Selenocysteine N/A

Vitamin A

2.6%

1/2 cup pineapple	48 IU
1/2 cup blueberries	40 IU
1/2 banana	38 IU
1/2 cup pineapple juice	6 IU

Vitamin C

107%

1/2 cup pineapple	39 mg
1/2 cup pineapple juice	13 mg
1/2 cup blueberries	7 mg
1/2 banana	5 mg

Calcium

3.4%

1/2 cup pineapple juice	16 mg
1/2 cup pineapple	11 mg
1/2 cup blueberries	4.5 mg
1/2 banana	3 mg

Iron

1/2 cup pineapple juice	390 µg
1/2 cup pineapple	240 µg
1/2 cup blueberries	205 µg
1/2 banana	155 µg

Vitamin D

Vitamin B-6

24%

1/2 banana	217 µg
1/2 cup pineapple juice	125 µg
1/2 cup pineapple	93 µg
1/2 cup blueberries	39 µg

Vitamin B-12

Magnesium

11%

1/2 banana	16 mg
1/2 cup pineapple juice	15 mg
1/2 cup pineapple	10 mg
1/2 cup blueberries	4.5 mg

Potassium

15%

1/2 banana	211 mg
1/2 cup pineapple juice	163 mg
1/2 cup pineapple	90 mg
1/2 cup blueberries	57 mg

Vitamin K

18%

1/2 cup blueberries	14 µg
1/2 cup pineapple juice	0.4 µg
1/2 banana	0.3 µg
1/2 cup pineapple	0.6 µg

Folate

13%

1/2 cup pineapple juice	23 µg
1/2 cup pineapple	15 µg
1/2 banana	12 µg
1/2 cup blueberries	4.5 µg

Phosphorus

3.9%

1/2 banana	13 mg
1/2 cup pineapple juice	10 mg
1/2 cup blueberries	9 mg
1/2 cup pineapple	7 mg

Selenium

Copper

13%

1/2 cup pineapple	91 µg
1/2 cup pineapple juice	86 µg
1/2 banana	46 µg
1/2 cup blueberries	42 µg

Manganese

90%

1/2 cup pineapple	765 µg
1/2 cup pineapple juice	630 µg
1/2 cup blueberries	249 µg
1/2 banana	160 µg

Thiamin

12%

1/2 cup pineapple juice	73 µg
1/2 cup pineapple	65 µg
1/2 cup blueberries	28 µg
1/2 banana	19 µg

Riboflavin

1/2 banana	43 µg
1/2 cup blueberries	31 µg
1/2 cup pineapple juice	26 µg
1/2 cup pineapple	27 µg

Niacin

1/2 cup pineapple	413 µg
1/2 banana	393 µg
1/2 cup blueberries	310 µg
1/2 cup pineapple juice	249 µg

Pantothenic acid

1/2 banana	197 µg
1/2 cup pineapple	176 µg
1/2 cup blueberries	92 µg
1/2 cup pineapple juice	70 µg

Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.