HEALTH WATCH

All nuts have a lot in common. With one exception, they have 160 to 190 calories and 14 to 19 grams of fat per ounce; at least three-quarters of the calories come from fats, but these are healthy unsaturated fats. Yet there are some nutritional differences such as the following:

Highest in fat — Macadamias Only low-fat nut; rich in fiber — Chestnuts Rich in vitamin B6 and heart-healthy alpha-linolenic acid– Walnuts Rich in vitamin E and folic acid — Hazelnuts Rich in selenium — Brazil nuts Not true nuts, but legumes — Peanuts Rich in copper, iron, and folic acid — Cashews Rich in calcium, vitamin E, and fiber — Almonds

– UC Berkeley Wellness Letter, September 2002. P. 8.