Lets compare vitamin content per 100 grams of Watercress vs Boiled California Red Kidney Beans:
Raw Watercress have more Vitamin A, 1.9 times more Vitamin B2, 1.4 times more Vitamin B5, 1.2 times more Vitamin B6 and 35.8 times more Vitamin C than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 1.4 times more Vitamin B1, 2.7 times more Vitamin B3 and 8.2 times more Vitamin B9 than Raw Watercress.
Both Raw Watercress as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Watercress vs Boiled California Red Kidney Beans:
Raw Watercress have 1.8 times more Calcium, 10.3 times more Sodium and 1.4 times more Water than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 3.8 times more Copper, 14.9 times more Iron, 2.3 times more Magnesium, 1.3 times more Manganese, 2.3 times more Phosphorus, 1.3 times more Potassium, 1.3 times more Selenium and 7.8 times more Zinc than Raw Watercress.
Comparison of macro-nutrients per 100 grams:
Boiled California Red Kidney Beans contain 11.3 times more Energy, 1.4 times more Omega 3, 17.4 times more Carbohydrate, 18.6 times more Fiber and 4 times more Protein than Raw Watercress.
Both Raw Watercress as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.