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 The sunflower is one of the largest flowers in the world. And while its tiny seeds aren't nearly as big, they make up for it by being big on nutrition! As with many nuts and seeds, sunflower seeds are a good source of fiber, and they offer a diverse profile of vitamins and minerals, including vitamin E and magnesium.Sunflowers have more to offer than their exquisite visual beauty. Sunflowers produce seeds that pack a punch of flavor and are filled with nutritional benefits. The seeds that are encased in a tear-drop shaped shell have a mild, slightly sweet, nutty flavor. The kernels have a firm but tender texture. They can be a complementary addition to a variety of recipes.