Optimization Score: 2.05
Diet Type: all
Execution Time: 3038.3 seconds
Generations: 336
Foods Used: 30
Date: 2025-05-27
| Food | Amount |
|---|---|
| Soy beverage, regular fat (3% fat), unfortified | 320.5g |
| Flour, arrowroot | 266.9g |
| Spaghetti in tomato & cheese sauce, canned, reduced salt | 249.1g |
| Chicken, thigh, lean flesh, raw | 186.7g |
| Kale, raw | 160.0g |
| Sauce, white, savoury, homemade | 127.4g |
| Wine, fortified, port | 65.5g |
| Oil, linseed or flaxseed | 63.4g |
| Salmon, Pacific King, fillet, skinless, grilled, no added fat | 46.6g |
| Parsley, curly, fresh, raw | 36.3g |
| Flour, rye | 34.0g |
| Artichoke, globe, raw | 33.9g |
| Salmon, flavoured, canned, undrained | 33.1g |
| Corn, kernels, purchased frozen, boiled, drained | 31.7g |
| Milk, cow, powder, skim | 26.2g |
| Beef, steak, with bone, T-bone, lean, grilled, no added fat | 24.8g |
| Bread, mixed grain | 14.3g |
| Lime, peeled, raw | 11.4g |
| Chicken, breast, lean flesh, casseroled, no added fat | 7.4g |
| Coffee, espresso, from ground coffee beans | 0.0g |
| Lobster, southern rock, wild, flesh, raw | 0.0g |
| Gelatine, all types | 0.0g |
| Noodle, soba, dry | 0.0g |
| Wine, white, cooked | 0.0g |
| Soy beverage, reduced fat (1% fat), added Ca & vitamins A, B1, B2 & B12 | 0.0g |
| Lamb, mini roast, untrimmed, roasted, no added fat | 0.0g |
| Cucumber, telegraph, unpeeled, raw | 0.0g |
| Sausage, chorizo, fried, no added fat | 0.0g |
| Bean, haricot, dried | 0.0g |
| Veal, diced, lean, stir-fried, no added fat | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 11934.3 | 109.7% | 109.7% | OK |
| Protein (g) | 106.2g | 116.8% | 116.8% | OK |
| Fat, total (g) | 112.2g | 129.0% | 129.0% | OK |
| Available carbohydrate, without sugar alcohols (g) | 321.5g | 98.9% | 98.9% | OK |
| Calcium (Ca) (mg) | 1121.0mg | 112.1% | 112.1% | OK |
| Chloride (Cl) (mg) | 2193.3mg | 95.4% | 95.4% | OK |
| Chromium (Cr) (ug) | 24.2μg | 69.2% | 69.2% | LOW |
| Copper (Cu) (mg) | 1.1mg | 120.0% | 120.0% | OK |
| Total dietary fibre (g) | 33.9g | 89.2% | 89.2% | OK |
| Total folates (ug) | 641.2μg | 160.3% | 160.3% | HIGH |
| Iodine (I) (ug) | 122.1μg | 81.4% | 81.4% | OK |
| Iron (Fe) (mg) | 13.9mg | 174.2% | 174.2% | HIGH |
| Magnesium (Mg) (mg) | 376.0mg | 89.5% | 89.5% | OK |
| Manganese (Mn) (mg) | 3.5mg | 153.4% | 153.4% | HIGH |
| Molybdenum (Mo) (ug) | 81.5μg | 181.2% | 181.2% | HIGH |
| Phosphorus (P) (mg) | 1658.5mg | 236.9% | 236.9% | HIGH |
| Potassium (K) (mg) | 3988.4mg | 117.3% | 117.3% | OK |
| Selenium (Se) (ug) | 80.8μg | 146.9% | 146.9% | OK |
| Sodium (Na) (mg) | 1710.4mg | 114.0% | 114.0% | OK |
| Vitamin A retinol equivalents (ug) | 864.4μg | 96.0% | 96.0% | OK |
| Thiamin (B1) (mg) | 1.2mg | 101.2% | 101.2% | OK |
| Cobalamin (B12) (ug) | 2.6μg | 109.8% | 109.8% | OK |
| Riboflavin (B2) (mg) | 1.5mg | 117.7% | 117.7% | OK |
| Niacin (B3) (mg) | 19.4mg | 121.4% | 121.4% | OK |
| Pantothenic acid (B5) (mg) | 4.5mg | 90.1% | 90.1% | OK |
| Pyridoxine (B6) (mg) | 1.5mg | 90.9% | 90.9% | OK |
| Biotin (B7) (ug) | 24.8μg | 82.5% | 82.5% | OK |
| Vitamin C (mg) | 102.4mg | 113.8% | 113.8% | OK |
| Vitamin D3 equivalents (ug) | 14.0μg | 93.1% | 93.1% | OK |
| Vitamin E (mg) | 12.4mg | 82.6% | 82.6% | OK |
| Zinc (Zn) (mg) | 9.7mg | 87.9% | 87.9% | OK |
| Total saturated fatty acids, equated (g) | 24.5g | 111.5% | 111.5% | OK |
| Cholesterol (mg) | 289.7mg | 96.6% | 96.6% | OK |
| Total long chain omega 3 fatty acids, equated (mg) | 1931.7mg | 120.7% | 120.7% | OK |
Nutrients at good levels: 28 of 34
Nutrients below target: 1 of 34
Nutrients above target: 5 of 34