Optimization Score: 4.94
Diet Type: all
Execution Time: 882.8 seconds
Generations: 120
Foods Used: 24
Date: 2025-04-07
| Food | Amount |
|---|---|
| Bread roll, topped with cheese | 162.5g |
| Melon, honey dew, yellow skin, peeled, raw | 146.0g |
| Asparagus, green, raw | 141.9g |
| Yam, wild harvested, cooked | 117.5g |
| Pork, forequarter shoulder roast, untrimmed, BBQ'd, no added fat | 110.7g |
| Wine, red, merlot | 108.2g |
| Mixed vegetables, purchased frozen, carrot, corn & pea/bean, boiled, drained | 104.8g |
| Wine, red, sparkling | 101.5g |
| Jelly crystals, sugar sweetened, all flavours | 96.7g |
| Flour, wheat, wholemeal, plain | 71.2g |
| Beef, steak, with bone, T-bone, semi-trimmed, raw | 63.8g |
| Custard powder, vanilla, dry mix | 58.1g |
| Pork, loin chop, separable fat, BBQ'd, no added fat | 56.2g |
| Lamb, cutlet or frenched cutlet, with bone, semi-trimmed, grilled, no added fat | 41.5g |
| Margarine spread, polyunsaturated (70% fat) | 35.8g |
| Lamb, diced, lean, stir-fried, no added fat | 30.6g |
| Beef, steak, with bone, T-bone, untrimmed, raw | 25.5g |
| Bun, sweet, hot cross bun, with dried fruit | 21.4g |
| Lentil, French, hulled, dry | 21.2g |
| Seaweed, nori, dried | 11.4g |
| Lamb, with bone, shin, semi-trimmed, casseroled, no added fat | 4.3g |
| Muffin, English style, from white flour, added dried fruit, toasted | 1.0g |
| Bread, from rye flour, sour dough, toasted | 0.0g |
| Salt, table, iodised | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 12533.4 | 115.2% | 115.2% | OK |
| Protein (g) | 131.9g | 145.0% | 145.0% | OK |
| Fat, total (g) | 118.5g | 136.2% | 136.2% | OK |
| Available carbohydrate, without sugar alcohols (g) | 298.3g | 91.8% | 91.8% | OK |
| Calcium (Ca) (mg) | 640.5mg | 64.0% | 64.0% | LOW |
| Chloride (Cl) (mg) | 1917.4mg | 83.4% | 83.4% | OK |
| Chromium (Cr) (ug) | 18.8μg | 53.7% | 53.7% | LOW |
| Copper (Cu) (mg) | 1.2mg | 127.9% | 127.9% | OK |
| Total dietary fibre (g) | 33.2g | 87.3% | 87.3% | OK |
| Total folates (ug) | 929.0μg | 232.3% | 232.3% | HIGH |
| Iodine (I) (ug) | 355.0μg | 236.7% | 236.7% | HIGH |
| Iron (Fe) (mg) | 17.1mg | 213.9% | 213.9% | HIGH |
| Magnesium (Mg) (mg) | 338.6mg | 80.6% | 80.6% | OK |
| Manganese (Mn) (mg) | 4.8mg | 210.0% | 210.0% | HIGH |
| Molybdenum (Mo) (ug) | 75.1μg | 166.8% | 166.8% | HIGH |
| Phosphorus (P) (mg) | 1550.3mg | 221.5% | 221.5% | HIGH |
| Potassium (K) (mg) | 3468.2mg | 102.0% | 102.0% | OK |
| Selenium (Se) (ug) | 106.4μg | 193.5% | 193.5% | HIGH |
| Sodium (Na) (mg) | 2058.2mg | 137.2% | 137.2% | OK |
| Vitamin A retinol equivalents (ug) | 838.7μg | 93.2% | 93.2% | OK |
| Thiamin (B1) (mg) | 2.4mg | 198.5% | 198.5% | HIGH |
| Cobalamin (B12) (ug) | 3.7μg | 152.4% | 152.4% | HIGH |
| Riboflavin (B2) (mg) | 1.3mg | 98.7% | 98.7% | OK |
| Niacin (B3) (mg) | 27.8mg | 173.5% | 173.5% | HIGH |
| Pantothenic acid (B5) (mg) | 3.9mg | 77.4% | 77.4% | LOW |
| Pyridoxine (B6) (mg) | 1.7mg | 99.4% | 99.4% | OK |
| Biotin (B7) (ug) | 25.1μg | 83.5% | 83.5% | OK |
| Vitamin C (mg) | 89.5mg | 99.5% | 99.5% | OK |
| Vitamin D3 equivalents (ug) | 11.6μg | 77.6% | 77.6% | LOW |
| Vitamin E (mg) | 17.3mg | 115.3% | 115.3% | OK |
| Zinc (Zn) (mg) | 15.2mg | 137.9% | 137.9% | OK |
| Total saturated fatty acids, equated (g) | 43.5g | 197.8% | 197.8% | HIGH |
| Cholesterol (mg) | 258.0mg | 86.0% | 86.0% | OK |
| Total long chain omega 3 fatty acids, equated (mg) | 385.7mg | 24.1% | 24.1% | LOW |
Nutrients at good levels: 18 of 34
Nutrients below target: 5 of 34
Nutrients above target: 11 of 34