Optimization Score: 4.85
Diet Type: all
Execution Time: 2113.6 seconds
Generations: 273
Foods Used: 25
Date: 2025-04-24
| Food | Amount |
|---|---|
| Beverage, chocolate flavour, from Nesquik powder, with regular fat cows milk | 329.1g |
| Soy beverage, regular fat (3% fat), unfortified | 299.4g |
| Potato, pale skin, peeled, boiled, drained | 292.7g |
| Pea, split, dried, boiled, drained | 159.1g |
| Chicken, wing, lean flesh, skin & fat, casseroled, no added fat | 138.5g |
| Mixed vegetables, purchased frozen, carrot, corn & pea/bean, boiled, drained | 135.2g |
| Spinach, Mature English, fresh, raw | 125.7g |
| Raspberry, canned in syrup, drained | 61.1g |
| Strawberry, canned in syrup, drained | 61.0g |
| Pork, belly, rind removed, baked, no added fat | 56.0g |
| Salmon, Atlantic, fillet, grilled, no added fat | 49.4g |
| Margarine spread, monounsaturated, olive oil blend (65% fat), reduced salt (sodium 360 mg/100 g) | 33.6g |
| Vine leaf, grape, canned | 31.2g |
| Oil, mustard seed | 23.0g |
| Lamb, chop, with bone, forequarter, lean, grilled, no added fat | 22.1g |
| Turkey, breast, lean flesh, skin & fat, baked, no added fat | 11.3g |
| Beef, rump steak, untrimmed, grilled, no added fat | 0.0g |
| Lamb, steak, boneless, untrimmed, raw | 0.0g |
| Lentil, green, hulled, dry | 0.0g |
| Lamb, chop, with bone, loin or chump, lean, raw | 0.0g |
| Mullet, yelloweye, fillet, steamed, no added fat | 0.0g |
| Lamb, mini roast, untrimmed, roasted, no added fat | 0.0g |
| Gemfish, flesh, steamed, no added fat | 0.0g |
| Beef, rump steak, lean, raw | 0.0g |
| Biscuit, sweet, chocolate chip or coated | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 8910.5 | 81.9% | 81.9% | OK |
| Protein (g) | 115.9g | 127.4% | 127.4% | OK |
| Fat, total (g) | 120.3g | 138.3% | 138.3% | OK |
| Available carbohydrate, without sugar alcohols (g) | 126.2g | 38.8% | 38.8% | LOW |
| Calcium (Ca) (mg) | 684.1mg | 68.4% | 68.4% | LOW |
| Chloride (Cl) (mg) | 735.4mg | 32.0% | 32.0% | LOW |
| Chromium (Cr) (ug) | 42.7μg | 121.9% | 121.9% | OK |
| Copper (Cu) (mg) | 1.2mg | 131.7% | 131.7% | OK |
| Total dietary fibre (g) | 41.9g | 110.1% | 110.1% | OK |
| Total folates (ug) | 452.7μg | 113.2% | 113.2% | OK |
| Iodine (I) (ug) | 101.2μg | 67.5% | 67.5% | LOW |
| Iron (Fe) (mg) | 16.2mg | 202.8% | 202.8% | HIGH |
| Magnesium (Mg) (mg) | 366.6mg | 87.3% | 87.3% | OK |
| Manganese (Mn) (mg) | 4.0mg | 174.4% | 174.4% | HIGH |
| Molybdenum (Mo) (ug) | 47.7μg | 105.9% | 105.9% | OK |
| Phosphorus (P) (mg) | 1484.8mg | 212.1% | 212.1% | HIGH |
| Potassium (K) (mg) | 4069.4mg | 119.7% | 119.7% | OK |
| Selenium (Se) (ug) | 67.5μg | 122.7% | 122.7% | OK |
| Sodium (Na) (mg) | 1538.1mg | 102.5% | 102.5% | OK |
| Vitamin A retinol equivalents (ug) | 1491.2μg | 165.7% | 165.7% | HIGH |
| Thiamin (B1) (mg) | 1.0mg | 85.8% | 85.8% | OK |
| Cobalamin (B12) (ug) | 4.2μg | 174.4% | 174.4% | HIGH |
| Riboflavin (B2) (mg) | 1.5mg | 118.3% | 118.3% | OK |
| Niacin (B3) (mg) | 19.6mg | 122.6% | 122.6% | OK |
| Pantothenic acid (B5) (mg) | 3.2mg | 63.7% | 63.7% | LOW |
| Pyridoxine (B6) (mg) | 1.8mg | 108.6% | 108.6% | OK |
| Biotin (B7) (ug) | 19.1μg | 63.8% | 63.8% | LOW |
| Vitamin C (mg) | 82.4mg | 91.6% | 91.6% | OK |
| Vitamin D3 equivalents (ug) | 13.7μg | 91.0% | 91.0% | OK |
| Vitamin E (mg) | 14.0mg | 93.3% | 93.3% | OK |
| Zinc (Zn) (mg) | 9.5mg | 86.7% | 86.7% | OK |
| Total saturated fatty acids, equated (g) | 33.9g | 154.3% | 154.3% | HIGH |
| Cholesterol (mg) | 323.2mg | 107.7% | 107.7% | OK |
| Total long chain omega 3 fatty acids, equated (mg) | 1281.5mg | 80.1% | 80.1% | OK |
Nutrients at good levels: 22 of 34
Nutrients below target: 6 of 34
Nutrients above target: 6 of 34