Many diets are scared of seeds and nuts.  They pack a lot of calories, but they pack a lot of nutrients.  Sunflower seeds offer over half of your daily vitamin K needs while adding 9 other vitamins and minerals at 10%+ of your daily needs.  All of these nutrients combine with 7.27 grams of protein.  Sunflower seeds also are a complete protein with Lysine the only essential amino acid below 79% of recommended DV at abouy 36%.

Sunflower seeds make it into my 2nd list of foods of which I attempt to consume at least 3 daily servings.  Serving size = 1 oz with data from Chronometer.

B1 (Thiamin) 1.2 mg 0.42 35.00%
B2 (Roboflavin) 1.3 mg 0.1 7.69%
B3 (Niacin) 16 mg 2.36 14.75%
B5 (Pantothetic Acid) 5 mg 0.32 6.40%
B6 (Pryidoxamine) 1.7 mg 0.38 22.35%
B12 2.4 mcg 0 0.00%
B7 (biotin) 30 mcg 0 0.00%
Choline 550 mcg 15.62 2.84%
B9 (folate) 1000 mcg 64.34 6.43%
A 3000 IU 14.17 0.47%
C 90 mg 0.4 0.44%
D 800 IU 0 0.00%
E 22 IU 9.97 45.32%
K 120 mcg 0 0.00%
Calcium 1200 mcg 22.11 1.84%
Chromium 35 mcg 0 0.00%
Copper 900 mcg 510 56.67%
Floride 4 mg 0 0.00%
Iodine 150 mcg 0 0.00%
Iron 9 mg 1.49 16.56%
Magnesium 420 mg 92.14 21.94%
Manganese 2.3 mg 0.55 23.91%
molybdenum 45 mcg 0 0.00%
phosphorus 700 mg 187.11 26.73%
Potassium 4700 mg 182.85 3.89%
Selenium 55 mcg 15.03 27.33%
Zinc 11 mg 1.42 12.91%
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