Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Watercress:
Canned All Types Kidney Beans have 1.3 times more Vitamin B1, 2.1 times more Vitamin B3 and 4 times more Vitamin B9 than Raw Watercress.
While Raw Watercress contain 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.
Both Canned All Types Kidney Beans as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Canned Kidney Beans vs Watercress:
Canned All Types Kidney Beans have 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.
While Raw Watercress contain 3.5 times more Calcium, 1.5 times more Manganese and 1.4 times more Potassium than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Raw Watercress have similar amounts of Selenium and Water per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Canned All Types Kidney Beans have 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 Canned All Types Kidney Beans as well as Raw Watercress have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.