Optimization Score: 3.19
Diet Type: all
Execution Time: 865.4 seconds
Generations: 115
Foods Used: 25
Date: 2025-04-05
| Food | Amount |
|---|---|
| Bread, from white flour, added fibre, toasted | 159.0g |
| Milk, human/breast, mature, fluid | 125.0g |
| Cake, carrot, commercial, iced | 111.1g |
| Swede, peeled, fresh, boiled, drained | 96.5g |
| Chicken, breast, lean flesh, skin & fat, raw | 74.8g |
| Mackerel, steamed, no added fat | 70.5g |
| Bread roll, from wholemeal flour | 69.1g |
| Margarine spread, monounsaturated (65% fat), rice bran oil, fortified | 50.4g |
| Pork, loin chop, lean, raw | 46.4g |
| Beverage base, chocolate flavour, added vitamins A, B1, B2, C & D, Ca & Fe (Milo) | 44.5g |
| Lupin, whole, uncooked | 29.1g |
| Chicken, thigh, lean flesh, fried, no added fat | 28.5g |
| Chilli (chili), red, raw | 26.1g |
| Beef, steak, boneless rump or sirloin, semi-trimmed, grilled, no added fat | 24.6g |
| Beef, steak, with bone, T-bone, semi-trimmed, grilled, no added fat | 8.7g |
| Cocoa powder | 4.4g |
| Salmon, flavoured, canned, undrained | 2.0g |
| Lamb, roasting piece, leg or mini roast, untrimmed, roasted, no added fat | 0.0g |
| Blue grenadier, flesh, baked, no added fat | 0.0g |
| Paste, green curry, commercial | 0.0g |
| Beef, roasting piece, silverside or topside, untrimmed, raw | 0.0g |
| Beef, steak, boneless, scotch fillet, semi-trimmed, raw | 0.0g |
| Beef, casserole meat, boneless, chuck, lean, casseroled, no added fat | 0.0g |
| Pork, butterfly steak, lean, raw | 0.0g |
| Lamb, loin chop, untrimmed, grilled, no added fat | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 9027.8 | 83.0% | 83.0% | OK |
| Protein (g) | 108.3g | 119.0% | 119.0% | OK |
| Fat, total (g) | 90.2g | 103.7% | 103.7% | OK |
| Available carbohydrate, without sugar alcohols (g) | 210.1g | 64.6% | 64.6% | LOW |
| Calcium (Ca) (mg) | 706.6mg | 70.7% | 70.7% | LOW |
| Chloride (Cl) (mg) | 2350.0mg | 102.2% | 102.2% | OK |
| Chromium (Cr) (ug) | 36.7μg | 104.9% | 104.9% | OK |
| Copper (Cu) (mg) | 1.1mg | 122.1% | 122.1% | OK |
| Total dietary fibre (g) | 40.3g | 106.2% | 106.2% | OK |
| Total folates (ug) | 662.6μg | 165.7% | 165.7% | HIGH |
| Iodine (I) (ug) | 208.9μg | 139.2% | 139.2% | OK |
| Iron (Fe) (mg) | 19.3mg | 240.6% | 240.6% | HIGH |
| Magnesium (Mg) (mg) | 325.3mg | 77.4% | 77.4% | LOW |
| Manganese (Mn) (mg) | 4.1mg | 178.3% | 178.3% | HIGH |
| Molybdenum (Mo) (ug) | 43.3μg | 96.2% | 96.2% | OK |
| Phosphorus (P) (mg) | 1442.5mg | 206.1% | 206.1% | HIGH |
| Potassium (K) (mg) | 2685.7mg | 79.0% | 79.0% | LOW |
| Selenium (Se) (ug) | 90.1μg | 163.7% | 163.7% | HIGH |
| Sodium (Na) (mg) | 1964.4mg | 131.0% | 131.0% | OK |
| Vitamin A retinol equivalents (ug) | 1006.2μg | 111.8% | 111.8% | OK |
| Thiamin (B1) (mg) | 2.3mg | 194.3% | 194.3% | HIGH |
| Cobalamin (B12) (ug) | 3.1μg | 129.9% | 129.9% | OK |
| Riboflavin (B2) (mg) | 1.3mg | 98.9% | 98.9% | OK |
| Niacin (B3) (mg) | 28.5mg | 178.0% | 178.0% | HIGH |
| Pantothenic acid (B5) (mg) | 3.4mg | 67.3% | 67.3% | LOW |
| Pyridoxine (B6) (mg) | 2.2mg | 130.1% | 130.1% | OK |
| Biotin (B7) (ug) | 20.8μg | 69.5% | 69.5% | LOW |
| Vitamin C (mg) | 98.0mg | 108.9% | 108.9% | OK |
| Vitamin D3 equivalents (ug) | 16.9μg | 112.4% | 112.4% | OK |
| Vitamin E (mg) | 17.2mg | 114.6% | 114.6% | OK |
| Zinc (Zn) (mg) | 10.1mg | 92.2% | 92.2% | OK |
| Total saturated fatty acids, equated (g) | 28.1g | 127.7% | 127.7% | OK |
| Cholesterol (mg) | 277.1mg | 92.4% | 92.4% | OK |
| Total long chain omega 3 fatty acids, equated (mg) | 1420.1mg | 88.8% | 88.8% | OK |
Nutrients at good levels: 21 of 34
Nutrients below target: 6 of 34
Nutrients above target: 7 of 34