Optimization Score: 3.71
Diet Type: all
Execution Time: 1610.6 seconds
Generations: 188
Foods Used: 28
Date: 2025-04-15
| Food | Amount |
|---|---|
| Melon, rockmelon, peeled, raw | 187.0g |
| Yoghurt, strawberry pieces or flavoured, regular fat (3% fat) | 183.6g |
| Soft drink, tonic water | 169.7g |
| Bread roll, from white flour | 159.5g |
| Cornmeal (polenta), uncooked | 119.5g |
| Beef, steak, with bone, T-bone, untrimmed, raw | 111.3g |
| Gemfish, flesh, steamed, no added fat | 104.0g |
| Spaghetti in tomato & cheese sauce, canned, reduced salt | 91.7g |
| Artichoke, globe, boiled, drained | 91.3g |
| Orange, peeled, raw | 89.0g |
| Wine, white, riesling | 86.8g |
| Beef, steak, boneless, fillet or tenderloin, lean, raw | 74.1g |
| Potato, coliban, peeled, boiled, drained | 64.3g |
| Pork, loin chop, lean, raw | 61.8g |
| Potato, red skin, peeled, boiled, drained | 59.6g |
| Cherry, black, canned in syrup | 45.1g |
| Oil, blend of polyunsaturated vegetable oils | 29.4g |
| Goat, leg, lean, raw | 22.0g |
| Nut, hazelnut, raw, unsalted | 14.8g |
| Oregano, dried | 13.9g |
| Pea, green, fresh, boiled, drained | 11.5g |
| Potato straws, French fries, plain | 9.5g |
| Pork, leg roast, untrimmed, baked, no added fat | 5.5g |
| Pea, green, whole, dried | 0.0g |
| Chickpea, dried | 0.0g |
| Lentil, green, hulled, dry | 0.0g |
| Seed, pumpkin, hulled & dried | 0.0g |
| Lentil, red, hulled, dry | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 10191.6 | 93.7% | 93.7% | OK |
| Protein (g) | 136.6g | 150.1% | 150.1% | HIGH |
| Fat, total (g) | 82.9g | 95.3% | 95.3% | OK |
| Available carbohydrate, without sugar alcohols (g) | 252.1g | 77.6% | 77.6% | LOW |
| Calcium (Ca) (mg) | 828.6mg | 82.9% | 82.9% | OK |
| Chloride (Cl) (mg) | 2361.3mg | 102.7% | 102.7% | OK |
| Chromium (Cr) (ug) | 34.0μg | 97.1% | 97.1% | OK |
| Copper (Cu) (mg) | 1.1mg | 118.5% | 118.5% | OK |
| Total dietary fibre (g) | 33.4g | 88.0% | 88.0% | OK |
| Total folates (ug) | 812.6μg | 203.1% | 203.1% | HIGH |
| Iodine (I) (ug) | 127.1μg | 84.7% | 84.7% | OK |
| Iron (Fe) (mg) | 16.8mg | 210.4% | 210.4% | HIGH |
| Magnesium (Mg) (mg) | 362.9mg | 86.4% | 86.4% | OK |
| Manganese (Mn) (mg) | 2.6mg | 115.0% | 115.0% | OK |
| Molybdenum (Mo) (ug) | 67.6μg | 150.3% | 150.3% | HIGH |
| Phosphorus (P) (mg) | 1607.8mg | 229.7% | 229.7% | HIGH |
| Potassium (K) (mg) | 4085.4mg | 120.2% | 120.2% | OK |
| Selenium (Se) (ug) | 140.1μg | 254.7% | 254.7% | HIGH |
| Sodium (Na) (mg) | 1332.8mg | 88.9% | 88.9% | OK |
| Vitamin A retinol equivalents (ug) | 585.3μg | 65.0% | 65.0% | LOW |
| Thiamin (B1) (mg) | 1.8mg | 151.6% | 151.6% | HIGH |
| Cobalamin (B12) (ug) | 5.4μg | 225.4% | 225.4% | HIGH |
| Riboflavin (B2) (mg) | 1.4mg | 110.1% | 110.1% | OK |
| Niacin (B3) (mg) | 28.3mg | 177.1% | 177.1% | HIGH |
| Pantothenic acid (B5) (mg) | 3.9mg | 77.9% | 77.9% | LOW |
| Pyridoxine (B6) (mg) | 1.5mg | 88.5% | 88.5% | OK |
| Biotin (B7) (ug) | 30.8μg | 102.6% | 102.6% | OK |
| Vitamin C (mg) | 142.8mg | 158.7% | 158.7% | HIGH |
| Vitamin D3 equivalents (ug) | 9.5μg | 63.1% | 63.1% | LOW |
| Vitamin E (mg) | 16.8mg | 112.3% | 112.3% | OK |
| Zinc (Zn) (mg) | 14.0mg | 127.6% | 127.6% | OK |
| Total saturated fatty acids, equated (g) | 21.7g | 98.7% | 98.7% | OK |
| Cholesterol (mg) | 234.3mg | 78.1% | 78.1% | LOW |
| Total long chain omega 3 fatty acids, equated (mg) | 714.2mg | 44.6% | 44.6% | LOW |
Nutrients at good levels: 18 of 34
Nutrients below target: 6 of 34
Nutrients above target: 10 of 34