Lets compare vitamin content per 7 ounces of Watercress vs Canned Carrots with Liquids and Salt:
Raw Watercress have 4.7 times more Vitamin B1, 4.4 times more Vitamin B2, 2.2 times more Vitamin B5, 21.5 times more Vitamin C, 1.4 times more Vitamin E and 25.5 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 3.8 times more Vitamin A and 2.1 times more Vitamin B3 than Raw Watercress.
Both Raw Watercress and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B6 and Vitamin B9 per 7 oz.
Both Raw Watercress as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Watercress vs Canned Carrots with Liquids and Salt:
Raw Watercress have 3.9 times more Calcium, 2.3 times more Magnesium, 3 times more Phosphorus, 1.9 times more Potassium and 2.3 times more Selenium than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 1.3 times more Copper, 2.6 times more Iron, 1.8 times more Manganese, 5.9 times more Sodium and 2.6 times more Zinc than Raw Watercress.
Both Raw Watercress and Canned Carrots Solids and Liquids with Salt have similar amounts of Water per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Raw Watercress have 2.9 times more Omega 3 and 4 times more Protein than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 4.2 times more Carbohydrate, 12.3 times more Sugars and 3.6 times more Fiber than Raw Watercress.
Both Raw Watercress as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.