Optimization Score: 3.13
Diet Type: all
Execution Time: 3317.3 seconds
Generations: 357
Foods Used: 30
Date: 2025-04-19
| Food | Amount |
|---|---|
| Cassava, peeled, fresh, raw | 266.8g |
| Soy beverage, regular fat (3% fat), added Ca & vitamins A, B1, B2 & B12 | 263.7g |
| Bread, from wholemeal flour | 157.0g |
| Cherry, black, canned in syrup, syrup only | 152.6g |
| Chicken, wing, lean flesh, baked, no added fat | 116.8g |
| Beetroot, fresh, purple, peeled, boiled, drained | 68.0g |
| Wine, red, merlot | 66.0g |
| Cumquat (kumquat), raw | 63.2g |
| Oil, blend of monounsaturated vegetable oils | 55.4g |
| Kingfish, yellowtail, aquacultured, fillet, with skin, steamed, no added fat | 54.1g |
| Biscuit, savoury, from white wheat flour, plain snack cracker style | 45.4g |
| Leek, fresh, fried, no added fat | 41.4g |
| Quail, lean flesh & skin, baked, no added fat | 36.7g |
| Pork, scotch roast, untrimmed, raw | 29.6g |
| Bread, gluten free, toasted | 21.2g |
| Taro, peeled, fresh, boiled, drained | 7.6g |
| Biscuit, savoury, corn cake, plain, salted | 7.0g |
| Ostrich, fan fillet, raw | 0.0g |
| Beef, steak, boneless, scotch fillet, lean, grilled, no added fat | 0.0g |
| Pork, leg steak (round, rump, topside, silverside), untrimmed, raw | 0.0g |
| Capsicum, red, fresh, fried, no added fat | 0.0g |
| Mullet, yelloweye, fillet, baked, no added fat | 0.0g |
| Buffalo, riverine, cube roll, raw | 0.0g |
| Lamb, mini roast, untrimmed, roasted, no added fat | 0.0g |
| Beef, steak, with bone, T-bone, untrimmed, grilled, no added fat | 0.0g |
| Capsicum, green, fresh, raw | 0.0g |
| Brussels sprout, fresh, raw | 0.0g |
| Barley, pearl, boiled, no added fat or salt | 0.0g |
| Bread, from white Jackaroo flour, added fibre and vitamins B1 & folate & Fe, toasted | 0.0g |
| Potato, fries, fast food outlet, deep fried, monounsaturated oil, salted | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 10261.5 | 94.3% | 94.3% | OK |
| Protein (g) | 107.9g | 118.5% | 118.5% | OK |
| Fat, total (g) | 103.6g | 119.1% | 119.1% | OK |
| Available carbohydrate, without sugar alcohols (g) | 239.6g | 73.7% | 73.7% | LOW |
| Calcium (Ca) (mg) | 770.6mg | 77.1% | 77.1% | LOW |
| Chloride (Cl) (mg) | 1807.8mg | 78.6% | 78.6% | LOW |
| Chromium (Cr) (ug) | 37.3μg | 106.7% | 106.7% | OK |
| Copper (Cu) (mg) | 0.9mg | 98.4% | 98.4% | OK |
| Total dietary fibre (g) | 36.1g | 95.1% | 95.1% | OK |
| Total folates (ug) | 529.2μg | 132.3% | 132.3% | OK |
| Iodine (I) (ug) | 149.4μg | 99.6% | 99.6% | OK |
| Iron (Fe) (mg) | 12.8mg | 160.5% | 160.5% | HIGH |
| Magnesium (Mg) (mg) | 323.2mg | 76.9% | 76.9% | LOW |
| Manganese (Mn) (mg) | 4.1mg | 178.7% | 178.7% | HIGH |
| Molybdenum (Mo) (ug) | 56.5μg | 125.5% | 125.5% | OK |
| Phosphorus (P) (mg) | 1328.9mg | 189.8% | 189.8% | HIGH |
| Potassium (K) (mg) | 3151.4mg | 92.7% | 92.7% | OK |
| Selenium (Se) (ug) | 99.2μg | 180.5% | 180.5% | HIGH |
| Sodium (Na) (mg) | 1416.1mg | 94.4% | 94.4% | OK |
| Vitamin A retinol equivalents (ug) | 477.8μg | 53.1% | 53.1% | LOW |
| Thiamin (B1) (mg) | 1.8mg | 152.4% | 152.4% | HIGH |
| Cobalamin (B12) (ug) | 5.1μg | 213.7% | 213.7% | HIGH |
| Riboflavin (B2) (mg) | 1.9mg | 149.6% | 149.6% | OK |
| Niacin (B3) (mg) | 25.8mg | 161.1% | 161.1% | HIGH |
| Pantothenic acid (B5) (mg) | 3.0mg | 60.4% | 60.4% | LOW |
| Pyridoxine (B6) (mg) | 1.6mg | 94.7% | 94.7% | OK |
| Biotin (B7) (ug) | 27.2μg | 90.6% | 90.6% | OK |
| Vitamin C (mg) | 153.6mg | 170.7% | 170.7% | HIGH |
| Vitamin D3 equivalents (ug) | 11.0μg | 73.1% | 73.1% | LOW |
| Vitamin E (mg) | 17.2mg | 114.9% | 114.9% | OK |
| Zinc (Zn) (mg) | 14.0mg | 127.3% | 127.3% | OK |
| Total saturated fatty acids, equated (g) | 17.6g | 79.8% | 79.8% | LOW |
| Cholesterol (mg) | 294.7mg | 98.2% | 98.2% | OK |
| Total long chain omega 3 fatty acids, equated (mg) | 1386.8mg | 86.7% | 86.7% | OK |
Nutrients at good levels: 18 of 34
Nutrients below target: 8 of 34
Nutrients above target: 8 of 34