杏仁是坚果里的营养“全能王”[杜批：这句话是翻译者造的，原文里没有，中文网络喜欢造这种东西]
毫无疑问，坚果是出色的营养“大拿”。它们不但含有高质量的植物蛋白质，还富含膳食纤维、植物营养素和抗氧化物质。不过虽然都是坚果，但它们的营养 也各有所长。近日，美国“健康堡垒”网站将所有坚果的营养进行了评比[杜批：原文绝对没有说“所有坚果”，太夸张]，在这场营养大比拼中，到底谁能胜出一筹呢？（以1份可食用部分为例）[杜批：这是最大的错误，原文是一盎司，并且建议每天吃一点五盎司]
(HealthCastle.com) Nuts are undoubtedly nutritional powerhouses. Not only are they one of the best sources of plant-based protein, they are also rich in fiber, phytonutrients, and antioxidants such as Vitamin E and selenium, as well as omega-3 fats. No wonder they have been shown by many researchers to lower the risk of heart diseases. However, nuts are not all the same when it comes to their nutrient profiles.
The Nutty Face-Off (1 oz. servings of the edible portion)
脂肪和能量最高
冠军：夏威夷果，脂肪22克，能量204千卡。亚军：胡桃[杜批：胡桃只是核桃的另一个称呼，Pecan过去翻译成美国山核桃，现在北京上海的食品店叫碧根果]，脂肪21克，能量201千卡。
如果害怕长胖，可以选择热量最低的坚果——开心果，每份只有13克脂肪和162千卡能量。
· Highest in Fat and Calories
1st Place:Macadamia Nut - 22 g fat, 204 calories
Runner-up:Pecans - 21 g fat, 201 calories
If you are watching your weight, you might want to include fewer macadamia nuts and pecans in your nut mixes. Opt for the lowest calorie nut - the pistachio (13 g fat and 162 calories) - instead.
欧米伽3脂肪酸最高
冠军：核桃，2.57克。亚军：胡桃，0.28克。
大多数坚果中的欧米伽3脂肪酸的形式是α—亚麻酸，研究显示它能有效降低低密度胆固醇、甘油三酯和血压，不过含量并不高，除了核桃[杜批：原文没有这个意思]。核桃中的α—亚麻酸含量非常高，把第二名胡桃远远甩在身后。
· Most Omega-3 fats
1st Place:Walnuts - 2.57 g
Runner-up:Pecans - 0.28 g
The type of omega-3 fatty acid present in most nuts is alpha-linolenic acid (ALA), which has been shown to help lower LDL cholesterol, and lower blood triglycerides and blood pressure. Walnuts are actually the anomaly when it comes to ALA content, as most other nuts don't have such a high level. The distant second, pecans, only offer 0.28 g per ounce of nuts.
膳食纤维最高
冠军：杏仁，3.3克。亚军：开心果，2.9克。
如果想找一种膳食纤维多的零食，坚果绝对是个好选择。大约23颗杏仁中就含有3.3克，让你的每日纤维摄入轻松达标。[杜批：误导，每日膳食纤维摄入量应该在50克左右才比较理想]
· Most Fiber-Rich
1st Place:Almonds - 3.3 g
Runner-up:Pistachios - 2.9 g
Nuts are a great option if you are looking for a high-fiber snack. One ounce of almonds (roughly 23 almonds) contains 3.3 g fiber, making it painless to increase your fiber intake.
钙最多
冠军：杏仁，75毫克。亚军：巴西果，45毫克。
很多人每天的钙摄入都没达到标准。[杜批：译者没看清或者是故意改变原文的意思：虽然只吃坚果不可能达到每天摄入的钙质的标准]多吃一些含钙丰富的坚果，可以让你在吃零食的同时，也做好补钙的功课。
· Top Calcium Source
1st Place:Almonds - 75 mg
Runner-up:Brazil Nuts - 45 mg
Although you probably will not be meeting your daily calcium requirement by munching on nuts alone, every single bit counts. Almonds and Brazil nuts are great choices for plant-based calcium.
维生素E最多
冠军：杏仁，7.43毫克。亚军：榛子，4.26毫克。
坚果以富含维生素E而著称。维生素E在体内像抗氧化剂一样工作，捕捉损害细胞导致心血管疾病和癌症的自由基。1盎司（大约23颗）杏仁，就能提供每天所需维生素E的一半。
· Most Abundant in Vitamin E
1st Place:Almonds - 7.43 mg (11 IU)
Runner-up:Hazelnuts - 4.26 mg (6 IU)
Nuts are also a renowned source of Vitamin E, which acts as an antioxidant, scavenging for free radicals that can damage cells and contribute to cardiovascular disease and cancer. An ounce of almonds will provide half of your daily requirement for Vitamin E (15 mg/day or 22.4 IU).
抗氧化总能力（ORAC）
冠军：胡桃，5980umolTE（国际单位）。亚军：核桃，4514umolTE。
抗氧化总能力是量化不同食物抗氧化总能力的指标。19个山核桃[杜批：突然冒出山核桃，其实原文是Pecan]瓣的抗氧化能力比一杯石榴汁还高。[杜批：原文是半杯]多选择抗氧化能力高的食物，能让你的饮食逆转衰老，远离疾病。[杜批：这句话是中文网络造的，信口胡说]
· Top Antioxidant Power (ORAC)
1st Place:Pecans - 5980 umol TE
Runner-up:Walnuts - 4514 umol TE
ORAC is a scale that quantifies the antioxidant capabilities of various foods. The ORAC of 19 pecan halves is higher than half a cup of pomegranate juice (5853 umol TE). That's not a bad way to add more antioxidant power to your day.
总而言之，坚果中含有膳食纤维、钙和维生素E最高的是杏仁，而核桃的欧米伽3脂肪酸含量远高于其他坚果。吃坚果时，要多选择没加盐、没调味、没加油烤的种类。[杜批：译者故意删掉了前面的重要的一句话：虽然坚果是很好的零食，但是脂肪和热量也很高。同时也删掉了最后一句话：每天吃一盎司半的果仁比较好。中庸之道是中国的传统，但是现在的中文网络却最不喜欢中庸，翻译时要把那些平衡的东西都去掉。]
All nuts are nutritious, but they are not made equal. Almonds scored high in fiber, calcium, and Vitamin E, while walnuts' omega-3 fat content is unparalleled. While nuts make nutritious snacks, they are also high in fat and calories. Choose unsalted, unflavored, and dry-roasted (versus oil-roasted) varieties, and enjoy up to 1.5 oz. of nuts daily.
