Optimization Score: 3.08
Diet Type: all
Execution Time: 1313.0 seconds
Generations: 189
Foods Used: 23
Date: 2025-04-01
| Food | Amount |
|---|---|
| Kale, raw | 210.8g |
| Apple, golden delicious, unpeeled, raw | 210.6g |
| Squash, button, fresh, boiled, drained | 183.7g |
| Bread, from white flour, added fibre, toasted | 174.7g |
| Mulloway, flesh, steamed, no added fat | 123.4g |
| Turkey, hindquarter, lean flesh, raw | 122.8g |
| Chicken, breast, lean flesh, skin & fat, raw | 121.3g |
| Biscuit, sweet, biscuit base, caramel filling, chocolate-coated, commercial | 77.3g |
| Pie, sweet, apple, commercial | 66.5g |
| Oil, linseed or flaxseed | 60.9g |
| Yoghurt, vanilla flavoured, (2% fat) | 60.3g |
| Quinoa, white, uncooked | 23.8g |
| Coffee, black, from instant coffee powder | 14.2g |
| Seed, poppy | 0.0g |
| Bread, from white flour, sour dough, commercial, toasted | 0.0g |
| Brussels sprout, fresh, raw | 0.0g |
| Lamb, fillet, lean, raw | 0.0g |
| Chilli (chili), green, fried, no added fat | 0.0g |
| Cheese, mozzarella | 0.0g |
| Bread, from white flour, Turkish, toasted | 0.0g |
| Goat, meat, all cuts, untrimmed, baked, no added fat | 0.0g |
| Blue grenadier, flesh, baked, no added fat | 0.0g |
| Bacon, middle rasher, separable fat, fried, no added fat | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 10127.9 | 93.1% | 93.1% | OK |
| Protein (g) | 121.5g | 133.6% | 133.6% | OK |
| Fat, total (g) | 113.0g | 129.9% | 129.9% | OK |
| Available carbohydrate, without sugar alcohols (g) | 212.4g | 65.4% | 65.4% | LOW |
| Calcium (Ca) (mg) | 866.2mg | 86.6% | 86.6% | OK |
| Chloride (Cl) (mg) | 2075.9mg | 90.3% | 90.3% | OK |
| Chromium (Cr) (ug) | 28.7μg | 81.9% | 81.9% | OK |
| Copper (Cu) (mg) | 1.2mg | 132.8% | 132.8% | OK |
| Total dietary fibre (g) | 34.6g | 91.1% | 91.1% | OK |
| Total folates (ug) | 746.1μg | 186.5% | 186.5% | HIGH |
| Iodine (I) (ug) | 176.7μg | 117.8% | 117.8% | OK |
| Iron (Fe) (mg) | 12.3mg | 153.9% | 153.9% | HIGH |
| Magnesium (Mg) (mg) | 377.6mg | 89.9% | 89.9% | OK |
| Manganese (Mn) (mg) | 3.1mg | 136.7% | 136.7% | OK |
| Molybdenum (Mo) (ug) | 83.5μg | 185.5% | 185.5% | HIGH |
| Phosphorus (P) (mg) | 1499.9mg | 214.3% | 214.3% | HIGH |
| Potassium (K) (mg) | 3409.5mg | 100.3% | 100.3% | OK |
| Selenium (Se) (ug) | 118.3μg | 215.0% | 215.0% | HIGH |
| Sodium (Na) (mg) | 1950.4mg | 130.0% | 130.0% | OK |
| Vitamin A retinol equivalents (ug) | 718.7μg | 79.9% | 79.9% | LOW |
| Thiamin (B1) (mg) | 1.8mg | 149.6% | 149.6% | OK |
| Cobalamin (B12) (ug) | 2.9μg | 122.8% | 122.8% | OK |
| Riboflavin (B2) (mg) | 1.2mg | 94.1% | 94.1% | OK |
| Niacin (B3) (mg) | 25.8mg | 161.2% | 161.2% | HIGH |
| Pantothenic acid (B5) (mg) | 4.5mg | 90.1% | 90.1% | OK |
| Pyridoxine (B6) (mg) | 1.6mg | 93.5% | 93.5% | OK |
| Biotin (B7) (ug) | 20.4μg | 67.9% | 67.9% | LOW |
| Vitamin C (mg) | 148.5mg | 165.0% | 165.0% | HIGH |
| Vitamin D3 equivalents (ug) | 12.4μg | 82.9% | 82.9% | OK |
| Vitamin E (mg) | 11.0mg | 73.5% | 73.5% | LOW |
| Zinc (Zn) (mg) | 10.4mg | 94.8% | 94.8% | OK |
| Total saturated fatty acids, equated (g) | 27.0g | 122.9% | 122.9% | OK |
| Cholesterol (mg) | 283.6mg | 94.5% | 94.5% | OK |
| Total long chain omega 3 fatty acids, equated (mg) | 1051.1mg | 65.7% | 65.7% | LOW |
Nutrients at good levels: 22 of 34
Nutrients below target: 5 of 34
Nutrients above target: 7 of 34