Lets compare vitamin content per 7 ounces of Watercress vs Sunflower Seeds:
Raw Watercress have 53.3 times more Vitamin A, 30.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 16.4 times more Vitamin B1, 3 times more Vitamin B2, 41.7 times more Vitamin B3, 3.6 times more Vitamin B5, 10.4 times more Vitamin B6, 25.2 times more Vitamin B9 and 35.2 times more Vitamin E than Raw Watercress.
Both Raw Watercress as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Watercress vs Sunflower Seeds:
Raw Watercress have 1.5 times more Calcium, 4.6 times more Sodium and 20.1 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 23.4 times more Copper, 26.3 times more Iron, 15.5 times more Magnesium, 8 times more Manganese, 11 times more Phosphorus, 2 times more Potassium, 58.9 times more Selenium and 45.5 times more Zinc than Raw Watercress.
Comparison of macro-nutrients per 7 ounces:
Dried Sunflower Seed Kernels contain 53.1 times more Energy, 514.6 times more Fat, 165 times more Saturated Fat, 2.6 times more Omega 3, 1920.8 times more Omega 6, 15.5 times more Carbohydrate, 13.1 times more Sugars, 17.2 times more Fiber and 9 times more Protein than Raw Watercress.
Both Raw Watercress as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.