The chart at
http://www.littlefeatheredbuddies.com/i ... seeds1.jpg shows the nutrient content of some common grains, seeds, nuts (including hemp and sunflower), with a couple of vegetables thrown in for contrast. It's part of our article at
http://www.littlefeatheredbuddies.com/i ... seeds.htmlHemp and sunflower have almost the same calorie count, but hemp has significantly more protein with somewhat less fat and significantly less carbs. The fats in hemp include a decent amount of Omega 3 (which is essential but hard to get from the diet), while sunflower has almost none. Sunflower beats hemp in some ways (particularly vitamin E and the B vitamins), and you have to be careful not to overdo it with both sunflower and hemp because they're both high in calories.
But both are good to have in the diet in moderation. The human community calls sunflower a superfood, but there's a smear campaign against sunflower going on in the bird community. Sunflower is only bad if you feed too much of it, but some people have an "all or nothing" mentality and think that if too much of something is bad then a little bit of it must be bad too. Some of these same people will tell you to feed safflower or tree nuts instead but that doesn't make sense. Safflower is significantly lower in calories, but it's also lower in protein and the quality of the protein is a lot worse. Personally I'd rather have the sunflower because it delivers more in some important respects. Many of the tree nuts are higher in calories than sunflower without being better in any way that makes up for the extra calories.
BTW I don't believe in superfoods, and when you see that label it's a signal to beware of hype.