Optimization Score: 5.39
Diet Type: all
Execution Time: 1431.7 seconds
Generations: 177
Foods Used: 27
Date: 2025-04-08
| Food | Amount |
|---|---|
| Soy beverage, regular fat (3% fat), added Ca & vitamins A, B1, B2 & B12 | 250.0g |
| Beetroot, canned in brine, drained | 216.8g |
| Pear, canned in pear juice | 184.9g |
| Snow pea, fresh, raw | 109.8g |
| Chicken, breast, lean flesh, fried, no added fat | 98.4g |
| Tomato, cherry, raw | 90.8g |
| Yoghurt, strawberry pieces or flavoured, regular fat (3% fat) | 87.1g |
| Semolina, boiled, no added fat or salt | 81.5g |
| Bar, coconut cream centre, milk chocolate-coated | 79.8g |
| Silver perch, aquacultured, baked, no added fat | 77.0g |
| Pumpkin, butternut, peeled, fresh, raw | 74.9g |
| Tamarind, paste, pure | 73.2g |
| Egg, chicken, whole, raw | 71.3g |
| Biscuit, sweet, shortbread style, commercial | 60.1g |
| Confectionery, sultana, chocolate-coated | 57.0g |
| Bean, green, fresh, boiled, drained | 48.3g |
| Potato, chips, regular, purchased frozen, baked, no added fat | 35.0g |
| Beef, steak, with bone, T-bone, lean, raw | 25.2g |
| Bean, lima, dried | 19.6g |
| Protein powder, whey based, protein >70%, unfortified, prepared with water | 18.1g |
| Oat beverage, fluid, unfortified | 16.4g |
| Carrot, baby, peeled, fresh, raw | 0.4g |
| Tilapia, fillet, baked, no added fat | 0.0g |
| Bar, snack, oat based, baked | 0.0g |
| Beef, sirloin steak, untrimmed, raw | 0.0g |
| Beef, mince, lower fat, raw | 0.0g |
| Thyme, dried, ground | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 9936.0 | 91.3% | 91.3% | OK |
| Protein (g) | 119.3g | 131.1% | 131.1% | OK |
| Fat, total (g) | 84.5g | 97.1% | 97.1% | OK |
| Available carbohydrate, without sugar alcohols (g) | 269.3g | 82.9% | 82.9% | OK |
| Calcium (Ca) (mg) | 878.8mg | 87.9% | 87.9% | OK |
| Chloride (Cl) (mg) | 700.7mg | 30.5% | 30.5% | LOW |
| Chromium (Cr) (ug) | 32.1μg | 91.7% | 91.7% | OK |
| Copper (Cu) (mg) | 1.5mg | 169.2% | 169.2% | HIGH |
| Total dietary fibre (g) | 34.8g | 91.5% | 91.5% | OK |
| Total folates (ug) | 426.3μg | 106.6% | 106.6% | OK |
| Iodine (I) (ug) | 119.5μg | 79.6% | 79.6% | LOW |
| Iron (Fe) (mg) | 14.7mg | 183.8% | 183.8% | HIGH |
| Magnesium (Mg) (mg) | 459.3mg | 109.3% | 109.3% | OK |
| Manganese (Mn) (mg) | 3.1mg | 135.2% | 135.2% | OK |
| Molybdenum (Mo) (ug) | 62.9μg | 139.7% | 139.7% | OK |
| Phosphorus (P) (mg) | 1818.4mg | 259.8% | 259.8% | HIGH |
| Potassium (K) (mg) | 5093.8mg | 149.8% | 149.8% | OK |
| Selenium (Se) (ug) | 94.8μg | 172.3% | 172.3% | HIGH |
| Sodium (Na) (mg) | 1259.0mg | 83.9% | 83.9% | OK |
| Vitamin A retinol equivalents (ug) | 958.1μg | 106.5% | 106.5% | OK |
| Thiamin (B1) (mg) | 1.1mg | 94.8% | 94.8% | OK |
| Cobalamin (B12) (ug) | 5.9μg | 247.8% | 247.8% | HIGH |
| Riboflavin (B2) (mg) | 2.5mg | 190.8% | 190.8% | HIGH |
| Niacin (B3) (mg) | 30.7mg | 191.9% | 191.9% | HIGH |
| Pantothenic acid (B5) (mg) | 3.9mg | 77.1% | 77.1% | LOW |
| Pyridoxine (B6) (mg) | 1.4mg | 82.8% | 82.8% | OK |
| Biotin (B7) (ug) | 32.5μg | 108.2% | 108.2% | OK |
| Vitamin C (mg) | 94.8mg | 105.4% | 105.4% | OK |
| Vitamin D3 equivalents (ug) | 12.9μg | 86.1% | 86.1% | OK |
| Vitamin E (mg) | 8.1mg | 54.1% | 54.1% | LOW |
| Zinc (Zn) (mg) | 8.6mg | 77.8% | 77.8% | LOW |
| Total saturated fatty acids, equated (g) | 41.4g | 188.3% | 188.3% | HIGH |
| Cholesterol (mg) | 588.1mg | 196.0% | 196.0% | HIGH |
| Total long chain omega 3 fatty acids, equated (mg) | 1431.9mg | 89.5% | 89.5% | OK |
Nutrients at good levels: 20 of 34
Nutrients below target: 5 of 34
Nutrients above target: 9 of 34