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.