Optimization Score: 2.85
Diet Type: all
Execution Time: 965.3 seconds
Generations: 106
Foods Used: 30
Date: 2025-04-05
| Food | Amount |
|---|---|
| Extruded snack, cheese flavoured | 169.0g |
| Lamb, roasting piece, leg or mini roast, lean, raw | 147.2g |
| Tamarillo, peeled, raw | 111.9g |
| Rice, wild, boiled, no added salt | 109.2g |
| Soft drink, tonic water | 101.2g |
| Goat, meat, all cuts, lean, raw | 100.4g |
| Cabbage, white, raw | 79.9g |
| Chives, raw | 78.7g |
| Kingfish, yellowtail, aquacultured, fillet, with skin, raw | 56.9g |
| Bread, mixed grain | 56.1g |
| Bread, from white flour, sour dough, commercial | 53.0g |
| Rice, white, boiled or rice cooker, no added salt | 49.8g |
| Bar, muesli, plain or with dried fruit | 48.4g |
| Hamburger, white roll, beef patty, with cheese, onion, pickles & sauce, fast food chain | 35.3g |
| Breakfast cereal, mixed grain (wheat, rice & oat), flakes, honey, unfortified | 32.1g |
| Orange, navel, peeled, raw | 27.9g |
| Lime, peeled, raw | 24.4g |
| Turnip, white, peeled, fresh, raw | 21.4g |
| Silverbeet, fresh, boiled, drained | 21.0g |
| Feijoa, raw | 17.4g |
| Currant, dried | 15.1g |
| Cake, chocolate, homemade, uniced | 13.4g |
| Noodle, wheat, fresh, soaked, drained | 11.0g |
| Trout, ocean, aquacultured, fillet, without skin, raw | 10.7g |
| Salmon, Atlantic, fillet, grilled, no added fat | 8.8g |
| Nutmeg, dried, ground | 8.5g |
| Squash, scallopini, fresh, boiled, drained | 8.2g |
| Peanut butter, smooth & crunchy, added sugar & salt | 0.8g |
| Biscuit, sweet, breakfast style, with or without dried fruit | 0.0g |
| Beef, steak, boneless, round, semi-trimmed, grilled, no added fat | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 10172.3 | 93.5% | 93.5% | OK |
| Protein (g) | 122.9g | 135.0% | 135.0% | OK |
| Fat, total (g) | 84.5g | 97.1% | 97.1% | OK |
| Available carbohydrate, without sugar alcohols (g) | 274.5g | 84.5% | 84.5% | OK |
| Calcium (Ca) (mg) | 764.1mg | 76.4% | 76.4% | LOW |
| Chloride (Cl) (mg) | 1939.9mg | 84.3% | 84.3% | OK |
| Chromium (Cr) (ug) | 32.5μg | 92.9% | 92.9% | OK |
| Copper (Cu) (mg) | 1.2mg | 129.7% | 129.7% | OK |
| Total dietary fibre (g) | 37.9g | 99.8% | 99.8% | OK |
| Total folates (ug) | 554.6μg | 138.6% | 138.6% | OK |
| Iodine (I) (ug) | 131.3μg | 87.5% | 87.5% | OK |
| Iron (Fe) (mg) | 16.3mg | 203.9% | 203.9% | HIGH |
| Magnesium (Mg) (mg) | 374.2mg | 89.1% | 89.1% | OK |
| Manganese (Mn) (mg) | 4.4mg | 190.3% | 190.3% | HIGH |
| Molybdenum (Mo) (ug) | 47.2μg | 104.9% | 104.9% | OK |
| Phosphorus (P) (mg) | 1712.4mg | 244.6% | 244.6% | HIGH |
| Potassium (K) (mg) | 3282.6mg | 96.5% | 96.5% | OK |
| Selenium (Se) (ug) | 95.0μg | 172.7% | 172.7% | HIGH |
| Sodium (Na) (mg) | 2912.6mg | 194.2% | 194.2% | HIGH |
| Vitamin A retinol equivalents (ug) | 866.0μg | 96.2% | 96.2% | OK |
| Thiamin (B1) (mg) | 1.4mg | 120.8% | 120.8% | OK |
| Cobalamin (B12) (ug) | 3.9μg | 163.3% | 163.3% | HIGH |
| Riboflavin (B2) (mg) | 1.1mg | 81.8% | 81.8% | OK |
| Niacin (B3) (mg) | 20.5mg | 128.4% | 128.4% | OK |
| Pantothenic acid (B5) (mg) | 3.8mg | 76.5% | 76.5% | LOW |
| Pyridoxine (B6) (mg) | 1.9mg | 111.8% | 111.8% | OK |
| Biotin (B7) (ug) | 23.7μg | 78.9% | 78.9% | LOW |
| Vitamin C (mg) | 117.3mg | 130.3% | 130.3% | OK |
| Vitamin D3 equivalents (ug) | 9.6μg | 63.8% | 63.8% | LOW |
| Vitamin E (mg) | 15.5mg | 103.3% | 103.3% | OK |
| Zinc (Zn) (mg) | 18.6mg | 169.0% | 169.0% | HIGH |
| Total saturated fatty acids, equated (g) | 33.4g | 151.8% | 151.8% | HIGH |
| Cholesterol (mg) | 278.1mg | 92.7% | 92.7% | OK |
| Total long chain omega 3 fatty acids, equated (mg) | 1904.8mg | 119.1% | 119.1% | OK |
Nutrients at good levels: 22 of 34
Nutrients below target: 4 of 34
Nutrients above target: 8 of 34