About half of the carbs come from fiber (nearly four grams) and the remaining is starch. Most of the calories in sunflower seeds come from fat. You’ll get just over 19 grams of fats in a single 1/four cup serving. However, most of it is healthier-for-you fat, a mix of polyunsaturated fat (12.6g) and monounsaturated fat (3.6g). There are about 2 grams of saturated fat in a serving of sunflower seed kernels. You’ll get virtually 6 grams of protein in a 1/4 cup serving of sunflower seeds. Sunflower seeds are a vitamin and mineral powerhouse. They’re a superb supply of vitamin E, offering about 7.4mg or just below 50% of the every day worth set by the FDA. They are additionally a good source of thiamin, and different nutrients in smaller portions such as niacin, vitamin B6, and folate. Minerals in sunflower seeds embrace copper (68% of your each day intake), magnesium (10%), phosphorous (31%), manganese (31%) and selenium (35%) and smaller quantities of zinc, iron, and potassium.