Sunflowers are rich in healthy fats, beneficial plant compounds, and several vitamins and minerals that may play a role in reducing your risk of common health problems.
 
Sunflower seeds have a mild, nutty flavor and a firm but tender texture. They’re often roasted to enhance the flavor, though you can also buy them raw.
 
The main nutrients in 1 ounce (30 grams or 1/4 cup) of shelled, dry-roasted
 sunflower seeds approximately-
 
Calories -  163
Saturated fat  -   1.5 grams
Polyunsaturated fat  - 9.2 grams
Monounsaturated fat  -   2.7 grams
Protein -   5.5 grams
Carbs  -  6.5 grams
Fiber  -  3 grams
Vitamin E  -  37% of the RDI
Niacin -   10% of the RDI
Vitamin B6 -   11% of the RDI
Folate -   17% of the RDI
Pantothenic acid -   20% of the RDI
Iron  -  6% of the RDI
Magnesium  -  9% of the RDI
Zinc  -  10% of the RDI
Copper  -  26% of the RDI
Manganese  -  30% of the RDI
Selenium  -  32% of the RDI