Optimization Score: 2.71
Diet Type: all
Execution Time: 1405.1 seconds
Generations: 157
Foods Used: 29
Date: 2025-04-09
| Food | Amount |
|---|---|
| Loquat, peeled, raw | 141.3g |
| Quinoa, cooked in water, no added salt | 126.1g |
| Flour, cornflour, from maize starch | 124.9g |
| Lettuce, cos, raw | 123.2g |
| Bread, from wholemeal flour, toasted | 119.8g |
| Kiwifruit, green (hayward), peeled, raw | 97.5g |
| Chicken, breast, lean flesh, raw | 79.5g |
| Beef, rump steak, lean, raw | 76.3g |
| Wine, red | 63.4g |
| Syrup, maple, pure | 58.1g |
| Pastry, filled with spinach & cheese, purchased frozen, baked | 57.4g |
| Pork, medallion or loin steak, separable fat, raw | 48.9g |
| Cheese, cheddar, natural, regular fat | 47.4g |
| Salmon, Pacific King, fillet, skinless, grilled, no added fat | 41.0g |
| Rye, rolled, uncooked | 36.3g |
| Biscuit, sweet, sandwich, cream filling, chocolate-coated, tim tam style | 30.9g |
| Biscuit, sweet, biscuit base, caramel filling, chocolate-coated, commercial | 15.5g |
| Pork, leg roast, untrimmed, baked, no added fat | 14.5g |
| Kingfish, yellowtail, aquacultured, fillet, with skin, grilled, no added fat | 5.4g |
| Seaweed, nori, dried | 1.1g |
| Pasta, white wheat flour, boiled from dry, no added salt | 0.0g |
| Abalone, brown lip, wild, raw | 0.0g |
| Trout, rainbow, aquacultured, steamed, no added fat | 0.0g |
| Flathead, flesh, baked, no added fat | 0.0g |
| Pork, forequarter shoulder roast, lean, raw | 0.0g |
| Sausage, vegetarian style, added Fe, Zn and vitamin B12, raw | 0.0g |
| Beef, steak, with bone, T-bone, untrimmed, grilled, no added fat | 0.0g |
| Veal, stir-fry strips, lean, stir-fried, no added fat | 0.0g |
| Pasta, legume based, boiled, no added salt | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 10690.4 | 98.3% | 98.3% | OK |
| Protein (g) | 99.0g | 108.8% | 108.8% | OK |
| Fat, total (g) | 94.2g | 108.3% | 108.3% | OK |
| Available carbohydrate, without sugar alcohols (g) | 299.8g | 92.2% | 92.2% | OK |
| Calcium (Ca) (mg) | 869.5mg | 87.0% | 87.0% | OK |
| Chloride (Cl) (mg) | 1903.2mg | 82.7% | 82.7% | OK |
| Chromium (Cr) (ug) | 39.5μg | 112.8% | 112.8% | OK |
| Copper (Cu) (mg) | 0.9mg | 94.6% | 94.6% | OK |
| Total dietary fibre (g) | 30.6g | 80.5% | 80.5% | OK |
| Total folates (ug) | 474.2μg | 118.6% | 118.6% | OK |
| Iodine (I) (ug) | 149.8μg | 99.8% | 99.8% | OK |
| Iron (Fe) (mg) | 11.1mg | 138.7% | 138.7% | OK |
| Magnesium (Mg) (mg) | 374.8mg | 89.2% | 89.2% | OK |
| Manganese (Mn) (mg) | 3.6mg | 157.3% | 157.3% | HIGH |
| Molybdenum (Mo) (ug) | 42.0μg | 93.4% | 93.4% | OK |
| Phosphorus (P) (mg) | 1555.5mg | 222.2% | 222.2% | HIGH |
| Potassium (K) (mg) | 2883.0mg | 84.8% | 84.8% | OK |
| Selenium (Se) (ug) | 90.0μg | 163.6% | 163.6% | HIGH |
| Sodium (Na) (mg) | 1455.0mg | 97.0% | 97.0% | OK |
| Vitamin A retinol equivalents (ug) | 608.1μg | 67.6% | 67.6% | LOW |
| Thiamin (B1) (mg) | 1.5mg | 122.8% | 122.8% | OK |
| Cobalamin (B12) (ug) | 3.0μg | 124.6% | 124.6% | OK |
| Riboflavin (B2) (mg) | 1.6mg | 120.7% | 120.7% | OK |
| Niacin (B3) (mg) | 24.1mg | 150.7% | 150.7% | HIGH |
| Pantothenic acid (B5) (mg) | 4.9mg | 97.8% | 97.8% | OK |
| Pyridoxine (B6) (mg) | 2.2mg | 127.1% | 127.1% | OK |
| Biotin (B7) (ug) | 20.3μg | 67.6% | 67.6% | LOW |
| Vitamin C (mg) | 109.8mg | 122.0% | 122.0% | OK |
| Vitamin D3 equivalents (ug) | 11.1μg | 74.2% | 74.2% | LOW |
| Vitamin E (mg) | 7.7mg | 51.7% | 51.7% | LOW |
| Zinc (Zn) (mg) | 12.7mg | 115.4% | 115.4% | OK |
| Total saturated fatty acids, equated (g) | 39.1g | 177.6% | 177.6% | HIGH |
| Cholesterol (mg) | 237.4mg | 79.1% | 79.1% | LOW |
| Total long chain omega 3 fatty acids, equated (mg) | 1872.8mg | 117.1% | 117.1% | OK |
Nutrients at good levels: 24 of 34
Nutrients below target: 5 of 34
Nutrients above target: 5 of 34