Lets compare vitamin content per 100 grams of Watercress vs Canned Kidney Beans:
Raw Watercress have 2.4 times more Vitamin B2, 2.2 times more Vitamin B5, 1.7 times more Vitamin B6, 35.8 times more Vitamin C, 50 times more Vitamin E and 61 times more Vitamin K than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.3 times more Vitamin B1, 2.1 times more Vitamin B3 and 4 times more Vitamin B9 than Raw Watercress.
Both Raw Watercress as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Watercress vs Canned Kidney Beans:
Raw Watercress have 3.5 times more Calcium, 1.5 times more Manganese, 1.4 times more Potassium and 1.2 times more Water than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.8 times more Copper, 5.9 times more Iron, 1.3 times more Magnesium, 1.5 times more Phosphorus, 7.2 times more Sodium and 4.2 times more Zinc than Raw Watercress.
Both Raw Watercress and Canned All Types Kidney Beans have similar amounts of Selenium per 100 g.
Comparison of macro-nutrients per 100 grams:
Canned All Types Kidney Beans contain 7.6 times more Energy, 3.6 times more Omega 3, 11.2 times more Carbohydrate, 9.3 times more Sugars, 8.6 times more Fiber and 2.3 times more Protein than Raw Watercress.
Both Raw Watercress as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.