Sunflower seeds are an excellent source of linoleic acid (an essential fatty acid), dietary fibre, some amino acids (especially tryptophan), Vitamin E, B Vitamins (especially vitamin B1 or thiamine, vitamin B5 or pantothenic acid and folate), and minerals such as copper, manganese, potassium, magnesium, iron, phosphorus, selenium, calcium and zinc. hey are 18% carbohyrate, 49% fat and 22% protein. They are great in muesli, ground into a powder and incorporated into waffle batter, or as part of a savoury nut-ball. They are delicious raw or toasted, sprinkled over salad or vegetables and as part of a trail mix, or scroggin. Sunflower seeds are also the main ingredient in our sunflower seed spread.