Lets compare vitamin content per 100 grams of Watercress vs Oil Roasted Sunflower Seeds:
Raw Watercress have more Vitamin A, 39.1 times more Vitamin C and 80.6 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 3.6 times more Vitamin B1, 2.3 times more Vitamin B2, 20.7 times more Vitamin B3, 22.4 times more Vitamin B5, 6.1 times more Vitamin B6, 26 times more Vitamin B9 and 36.3 times more Vitamin E than Raw Watercress.
Both Raw Watercress as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Watercress vs Oil Roasted Sunflower Seeds:
Raw Watercress have 1.4 times more Calcium, 13.7 times more Sodium and 61.8 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 23.4 times more Copper, 21.4 times more Iron, 6 times more Magnesium, 8.5 times more Manganese, 19 times more Phosphorus, 1.5 times more Potassium, 86.9 times more Selenium and 47.4 times more Zinc than Raw Watercress.
Comparison of macro-nutrients per 100 grams:
Oil Roasted Sunflower Seed Kernels contain 53.8 times more Energy, 513 times more Fat, 261.8 times more Saturated Fat, 3.5 times more Omega 3, 2850.7 times more Omega 6, 17.7 times more Carbohydrate, 15.6 times more Sugars, 21.2 times more Fiber and 8.7 times more Protein than Raw Watercress.
Both Raw Watercress as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.