Optimization Score: 4.84
Diet Type: all
Execution Time: 1334.6 seconds
Generations: 174
Foods Used: 25
Date: 2025-03-25
| Food | Amount |
|---|---|
| Sauce, white, savoury, homemade | 237.5g |
| Grape, green, raw | 200.6g |
| Zucchini, green skin, fresh, unpeeled, fried, no added fat | 191.3g |
| Soy beverage, regular fat (3% fat), added Ca | 180.2g |
| Bread, from white flour, added fibre | 129.0g |
| Duck, lean flesh, skin & fat, baked, no added fat | 102.6g |
| Jam, plum | 102.0g |
| Soft drink, tonic water | 99.5g |
| Yam, wild harvested, cooked | 82.5g |
| Cabbage, mustard, raw | 66.6g |
| Chicken, breast, lean flesh, raw | 53.1g |
| Biscuit, savoury, from white wheat flour, flaky cracker style | 53.0g |
| Rye, rolled, uncooked | 51.2g |
| Beef, steak, with bone, T-bone, lean, raw | 45.5g |
| Beef, boneless dice or strips, untrimmed, raw | 23.3g |
| Beef, stir-fry strips, untrimmed, dry-fried, no added fat | 12.9g |
| Peanut butter, smooth & crunchy, added sugar & salt | 11.2g |
| Lamb, roasting piece, leg or mini roast, lean, roasted, no added fat | 10.3g |
| Pork, round mini roast, lean, baked, no added fat | 6.9g |
| Cabbage, savoy, boiled, drained | 1.7g |
| Paste, soybean | 0.8g |
| Lamb, all cuts, separable fat, cooked | 0.0g |
| Strawberry, purchased frozen | 0.0g |
| Baking soda (bicarbonate), dry powder | 0.0g |
| Breakfast cereal, mixed grain (wheat, oat & corn), extruded, added vitamins B1, B2, B3, B6, C & folate, Ca & Fe | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 10897.9 | 100.2% | 100.2% | OK |
| Protein (g) | 107.5g | 118.1% | 118.1% | OK |
| Fat, total (g) | 112.1g | 128.8% | 128.8% | OK |
| Available carbohydrate, without sugar alcohols (g) | 279.7g | 86.1% | 86.1% | OK |
| Calcium (Ca) (mg) | 736.2mg | 73.6% | 73.6% | LOW |
| Chloride (Cl) (mg) | 2097.5mg | 91.2% | 91.2% | OK |
| Chromium (Cr) (ug) | 32.0μg | 91.6% | 91.6% | OK |
| Copper (Cu) (mg) | 1.4mg | 157.7% | 157.7% | HIGH |
| Total dietary fibre (g) | 30.7g | 80.7% | 80.7% | OK |
| Total folates (ug) | 642.0μg | 160.5% | 160.5% | HIGH |
| Iodine (I) (ug) | 144.3μg | 96.2% | 96.2% | OK |
| Iron (Fe) (mg) | 12.1mg | 150.8% | 150.8% | HIGH |
| Magnesium (Mg) (mg) | 329.7mg | 78.5% | 78.5% | LOW |
| Manganese (Mn) (mg) | 2.6mg | 113.1% | 113.1% | OK |
| Molybdenum (Mo) (ug) | 55.7μg | 123.8% | 123.8% | OK |
| Phosphorus (P) (mg) | 1405.9mg | 200.8% | 200.8% | HIGH |
| Potassium (K) (mg) | 3584.5mg | 105.4% | 105.4% | OK |
| Selenium (Se) (ug) | 91.4μg | 166.2% | 166.2% | HIGH |
| Sodium (Na) (mg) | 1563.9mg | 104.3% | 104.3% | OK |
| Vitamin A retinol equivalents (ug) | 638.6μg | 71.0% | 71.0% | LOW |
| Thiamin (B1) (mg) | 1.7mg | 139.4% | 139.4% | OK |
| Cobalamin (B12) (ug) | 2.5μg | 102.9% | 102.9% | OK |
| Riboflavin (B2) (mg) | 1.2mg | 91.5% | 91.5% | OK |
| Niacin (B3) (mg) | 22.9mg | 142.9% | 142.9% | OK |
| Pantothenic acid (B5) (mg) | 4.0mg | 80.0% | 80.0% | OK |
| Pyridoxine (B6) (mg) | 1.8mg | 106.4% | 106.4% | OK |
| Biotin (B7) (ug) | 26.1μg | 87.0% | 87.0% | OK |
| Vitamin C (mg) | 141.3mg | 157.0% | 157.0% | HIGH |
| Vitamin D3 equivalents (ug) | 12.2μg | 81.5% | 81.5% | OK |
| Vitamin E (mg) | 8.9mg | 59.4% | 59.4% | LOW |
| Zinc (Zn) (mg) | 11.9mg | 108.6% | 108.6% | OK |
| Total saturated fatty acids, equated (g) | 45.9g | 208.7% | 208.7% | HIGH |
| Cholesterol (mg) | 295.7mg | 98.6% | 98.6% | OK |
| Total long chain omega 3 fatty acids, equated (mg) | 74.6mg | 4.7% | 4.7% | LOW |
Nutrients at good levels: 22 of 34
Nutrients below target: 5 of 34
Nutrients above target: 7 of 34