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Sunflower Seeds also consists of tryptophan, which can be essential in soothing the nervous system and helping you in curing the problem of insomnia. Health Benefits: Sunflower seeds may help lower blood pressure, cholesterol and blood sugar as they contain vitamin E, magnesium, protein, linoleic fatty acids and several plant compounds. Usage: Sunflower seeds are more commonly eaten as a snack than as part of a meal. They can also be used as garnishes or ingredients in various recipes. The seeds can also be sprouted and eaten in salads. Nutrition: In a 100-gram serving, dried whole sunflower seeds provide 584 calories and are composed of 5% water, 20% carbohydrates, 51% total fat and 21% protein. The seeds also contain high levels of dietary minerals, including magnesium, manganese, phosphorus, iron and zinc.