Walnuts

and supply significant amounts of vitamin E, magnesium, and selenium, all of which are great for endurance and metabolism. Sunflower seeds are rich in phytosterols, plant chemicals that help reduce blood levels of cholesterol while supporting hormonal health.
Sunflower oil is high in vitamin E and linoleic acid. It also contains oleic acid, lecithin, tocopherols, and carotenoids. Sunflower oil also appears to contribute to lowering cholesterol.
Nutritional Facts :
One ounce of walnut pieces provides 190 calories, 4 g carbohydrate, 4 g protein, 19 g fat, and 1 g dietary fiber.