Optimization Score: 6.30
Diet Type: all
Execution Time: 470.1 seconds
Generations: 103
Foods Used: 15
Date: 2025-03-20
| Food | Amount |
|---|---|
| Plum, unpeeled, raw | 188.4g |
| Chicken, separable fat, composite, cooked, no added fat | 173.1g |
| Asparagus, green, boiled, drained | 166.6g |
| Bread, from wholemeal flour | 145.3g |
| Cherry, black, canned in syrup | 133.6g |
| Leek, fresh, fried, no added fat | 113.9g |
| Potato crisps or chips, salt & vinegar flavoured | 107.3g |
| Yoghurt, natural, regular fat (3% fat) | 103.9g |
| Lamb, roasting piece, leg or mini roast, semi-trimmed, roasted, no added fat | 84.7g |
| Rocket, fresh, raw | 77.1g |
| Soft drink, cola flavour, intense sweetened or diet | 67.7g |
| Prawn, school, wild, flesh, raw | 58.6g |
| Pastry, filo, commercial, raw | 52.4g |
| Wine, red, sparkling | 40.7g |
| Goat, all cuts, separable fat, baked, no added fat | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 10369.0 | 95.3% | 95.3% | OK |
| Protein (g) | 87.4g | 96.0% | 96.0% | OK |
| Fat, total (g) | 144.9g | 166.6% | 166.6% | HIGH |
| Available carbohydrate, without sugar alcohols (g) | 180.6g | 55.6% | 55.6% | LOW |
| Calcium (Ca) (mg) | 1022.1mg | 102.2% | 102.2% | OK |
| Chloride (Cl) (mg) | 2327.8mg | 101.2% | 101.2% | OK |
| Chromium (Cr) (ug) | 23.8μg | 68.1% | 68.1% | LOW |
| Copper (Cu) (mg) | 1.6mg | 179.1% | 179.1% | HIGH |
| Total dietary fibre (g) | 30.5g | 80.3% | 80.3% | OK |
| Total folates (ug) | 691.3μg | 172.8% | 172.8% | HIGH |
| Iodine (I) (ug) | 179.1μg | 119.4% | 119.4% | OK |
| Iron (Fe) (mg) | 15.6mg | 195.5% | 195.5% | HIGH |
| Magnesium (Mg) (mg) | 358.8mg | 85.4% | 85.4% | OK |
| Manganese (Mn) (mg) | 5.3mg | 229.9% | 229.9% | HIGH |
| Molybdenum (Mo) (ug) | 60.3μg | 134.0% | 134.0% | OK |
| Phosphorus (P) (mg) | 1271.9mg | 181.7% | 181.7% | HIGH |
| Potassium (K) (mg) | 4067.5mg | 119.6% | 119.6% | OK |
| Selenium (Se) (ug) | 67.4μg | 122.6% | 122.6% | OK |
| Sodium (Na) (mg) | 2229.2mg | 148.6% | 148.6% | OK |
| Vitamin A retinol equivalents (ug) | 677.1μg | 75.2% | 75.2% | LOW |
| Thiamin (B1) (mg) | 1.7mg | 137.5% | 137.5% | OK |
| Cobalamin (B12) (ug) | 3.6μg | 148.9% | 148.9% | OK |
| Riboflavin (B2) (mg) | 1.3mg | 99.4% | 99.4% | OK |
| Niacin (B3) (mg) | 19.6mg | 122.4% | 122.4% | OK |
| Pantothenic acid (B5) (mg) | 3.5mg | 70.9% | 70.9% | LOW |
| Pyridoxine (B6) (mg) | 1.1mg | 62.9% | 62.9% | LOW |
| Biotin (B7) (ug) | 26.1μg | 87.0% | 87.0% | OK |
| Vitamin C (mg) | 156.1mg | 173.4% | 173.4% | HIGH |
| Vitamin D3 equivalents (ug) | 10.4μg | 69.4% | 69.4% | LOW |
| Vitamin E (mg) | 13.4mg | 89.5% | 89.5% | OK |
| Zinc (Zn) (mg) | 10.1mg | 92.0% | 92.0% | OK |
| Total saturated fatty acids, equated (g) | 42.5g | 193.4% | 193.4% | HIGH |
| Cholesterol (mg) | 318.9mg | 106.3% | 106.3% | OK |
| Total long chain omega 3 fatty acids, equated (mg) | 180.3mg | 11.3% | 11.3% | LOW |
Nutrients at good levels: 19 of 34
Nutrients below target: 7 of 34
Nutrients above target: 8 of 34