Optimization Score: 5.50
Diet Type: all
Execution Time: 1113.0 seconds
Generations: 127
Foods Used: 29
Date: 2025-03-31
| Food | Amount |
|---|---|
| Pumpkin, jarrahdale, peeled, fresh, raw | 165.6g |
| Milk, cow, fluid, lactose free, reduced fat (1% fat) | 147.9g |
| Fish, white flesh, crumbed, packaged frozen, baked, no added fat | 145.4g |
| Cucumber, common, unpeeled, raw | 139.3g |
| Pear, green skin, unpeeled, raw | 120.4g |
| Pineapple, canned in pineapple juice, juice only | 105.2g |
| Liquorice, black | 73.8g |
| Broccolini, fresh, boiled, drained | 67.5g |
| Bar, muesli, plain or with dried fruit | 65.6g |
| Bread, from rye flour, sour dough, toasted | 63.5g |
| Lamb, steak, boneless, lean, grilled, no added fat | 54.0g |
| Buckwheat groats, cooked in water, no added salt | 45.5g |
| Butter, plain, salted | 44.5g |
| Pork, loin roast, untrimmed, baked, no added fat | 40.6g |
| Mackerel, steamed, no added fat | 33.8g |
| Lamb, stir-fry strips, untrimmed, casseroled, no added fat | 30.3g |
| Mulloway, flesh, baked, no added fat | 27.3g |
| Beef, casserole meat, boneless, chuck, lean, raw | 26.8g |
| Popcorn, commercial, butter flavoured, salted | 25.2g |
| Emu, steak, as purchased, fried, no added fat | 20.5g |
| Psyllium, uncooked | 8.9g |
| Seaweed, nori, dried | 6.0g |
| Lamb, chop, with bone, chump, lean, grilled, no added fat | 0.0g |
| Lamb, leg roast, lean, roasted, no added fat | 0.0g |
| Spelt, uncooked | 0.0g |
| Meat alternative, mycoprotein/fungus base, commercial, as purchased | 0.0g |
| Nut, cashew, roasted, salted | 0.0g |
| Beef, steak, with bone, T-bone, untrimmed, grilled, no added fat | 0.0g |
| Lamb, mince, stir-fried, no added fat | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 9015.0 | 82.9% | 82.9% | OK |
| Protein (g) | 117.0g | 128.6% | 128.6% | OK |
| Fat, total (g) | 87.0g | 100.0% | 100.0% | OK |
| Available carbohydrate, without sugar alcohols (g) | 209.1g | 64.3% | 64.3% | LOW |
| Calcium (Ca) (mg) | 615.7mg | 61.6% | 61.6% | LOW |
| Chloride (Cl) (mg) | 1595.3mg | 69.4% | 69.4% | LOW |
| Chromium (Cr) (ug) | 31.1μg | 88.9% | 88.9% | OK |
| Copper (Cu) (mg) | 1.0mg | 110.1% | 110.1% | OK |
| Total dietary fibre (g) | 34.6g | 91.0% | 91.0% | OK |
| Total folates (ug) | 367.6μg | 91.9% | 91.9% | OK |
| Iodine (I) (ug) | 248.2μg | 165.5% | 165.5% | HIGH |
| Iron (Fe) (mg) | 19.3mg | 241.6% | 241.6% | HIGH |
| Magnesium (Mg) (mg) | 422.3mg | 100.6% | 100.6% | OK |
| Manganese (Mn) (mg) | 4.1mg | 178.4% | 178.4% | HIGH |
| Molybdenum (Mo) (ug) | 51.4μg | 114.3% | 114.3% | OK |
| Phosphorus (P) (mg) | 1521.3mg | 217.3% | 217.3% | HIGH |
| Potassium (K) (mg) | 3906.3mg | 114.9% | 114.9% | OK |
| Selenium (Se) (ug) | 139.9μg | 254.3% | 254.3% | HIGH |
| Sodium (Na) (mg) | 1888.0mg | 125.9% | 125.9% | OK |
| Vitamin A retinol equivalents (ug) | 783.4μg | 87.0% | 87.0% | OK |
| Thiamin (B1) (mg) | 1.0mg | 84.2% | 84.2% | OK |
| Cobalamin (B12) (ug) | 4.3μg | 179.9% | 179.9% | HIGH |
| Riboflavin (B2) (mg) | 0.9mg | 72.5% | 72.5% | LOW |
| Niacin (B3) (mg) | 18.4mg | 115.0% | 115.0% | OK |
| Pantothenic acid (B5) (mg) | 3.9mg | 77.5% | 77.5% | LOW |
| Pyridoxine (B6) (mg) | 1.4mg | 83.1% | 83.1% | OK |
| Biotin (B7) (ug) | 39.0μg | 130.1% | 130.1% | OK |
| Vitamin C (mg) | 61.6mg | 68.4% | 68.4% | LOW |
| Vitamin D3 equivalents (ug) | 8.1μg | 54.2% | 54.2% | LOW |
| Vitamin E (mg) | 9.1mg | 60.8% | 60.8% | LOW |
| Zinc (Zn) (mg) | 13.2mg | 120.0% | 120.0% | OK |
| Total saturated fatty acids, equated (g) | 40.8g | 185.3% | 185.3% | HIGH |
| Cholesterol (mg) | 319.4mg | 106.5% | 106.5% | OK |
| Total long chain omega 3 fatty acids, equated (mg) | 1459.2mg | 91.2% | 91.2% | OK |
Nutrients at good levels: 19 of 34
Nutrients below target: 8 of 34
Nutrients above target: 7 of 34