When consumed in moderation, sunflower seeds provide nutrients valuable to a healthy diet. These seeds typically have vitamin E, thiamine, potassium, magnesium, protein, copper and healthy fats, according to the USDA National Nutrient Database.
Sunflower seeds are a source of vitamin E, which promotes healthy circulation and protects your cells against free radicals. An ounce of dry roasted sunflower seeds contains 7.4 milligrams of vitamin E, accounting for 37 percent of the recommended daily value. In addition, sunflower seeds provide more than half of the 900 micrograms of copper needed by the body each day, which contributes to the production of melanin in the skin, according to SF Gate.