Optimization Score: 3.21
Diet Type: all
Execution Time: 1359.0 seconds
Generations: 173
Foods Used: 26
Date: 2025-04-20
| Food | Amount |
|---|---|
| Parsnip, peeled, fresh, baked, no added fat | 295.5g |
| Bread, mixed grain | 152.9g |
| Chicken, mince, raw | 123.5g |
| Water, bottled, still | 110.7g |
| Pumpkin, Queensland blue, peeled, fresh, raw | 99.8g |
| Kingfish, yellowtail, aquacultured, fillet, with skin, steamed, no added fat | 92.9g |
| Spring roll, meat & vegetable filling, commercial, deep fried | 89.6g |
| Radish, red skinned, unpeeled, raw | 87.3g |
| Yoghurt, natural, regular fat (3% fat) | 81.6g |
| Bar, cherry & coconut centre, dark chocolate-coated | 76.2g |
| Margarine spread, monounsaturated, reduced fat (less than 65% fat) | 74.4g |
| Asparagus, green, raw | 61.3g |
| Lamb, boneless dice or strips, lean, raw | 48.6g |
| Bread, from white flour, Turkish, toasted | 24.1g |
| Bar, honeycomb centre, milk chocolate-coated | 19.3g |
| Chickpea, dried, boiled, drained | 16.1g |
| Sauce, soy, commercial, reduced salt | 12.0g |
| Bread, from wholemeal flour, extra grainy & seeds, toasted | 6.8g |
| Silver perch, aquacultured, baked, no added fat | 0.0g |
| Bread, pizza base, commercial | 0.0g |
| Pork, topside steak, untrimmed, fried, no added fat | 0.0g |
| Beef, casserole meat, boneless, chuck, lean, casseroled, no added fat | 0.0g |
| Pastry, puff, with butter, commercial, baked | 0.0g |
| Tuna, yellowfin, flesh, raw | 0.0g |
| Pork, scotch roast, lean, raw | 0.0g |
| Breakfast cereal, whole wheat, biscuit, added vitamins B1, B2, B3 & folate, Fe & Zn | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 9641.7 | 88.6% | 88.6% | OK |
| Protein (g) | 109.3g | 120.1% | 120.1% | OK |
| Fat, total (g) | 107.3g | 123.4% | 123.4% | OK |
| Available carbohydrate, without sugar alcohols (g) | 208.8g | 64.3% | 64.3% | LOW |
| Calcium (Ca) (mg) | 836.9mg | 83.7% | 83.7% | OK |
| Chloride (Cl) (mg) | 2143.6mg | 93.2% | 93.2% | OK |
| Chromium (Cr) (ug) | 19.5μg | 55.7% | 55.7% | LOW |
| Copper (Cu) (mg) | 1.1mg | 127.1% | 127.1% | OK |
| Total dietary fibre (g) | 36.0g | 94.7% | 94.7% | OK |
| Total folates (ug) | 534.7μg | 133.7% | 133.7% | OK |
| Iodine (I) (ug) | 148.7μg | 99.2% | 99.2% | OK |
| Iron (Fe) (mg) | 11.8mg | 147.9% | 147.9% | OK |
| Magnesium (Mg) (mg) | 398.8mg | 94.9% | 94.9% | OK |
| Manganese (Mn) (mg) | 3.5mg | 150.6% | 150.6% | HIGH |
| Molybdenum (Mo) (ug) | 56.3μg | 125.1% | 125.1% | OK |
| Phosphorus (P) (mg) | 1489.2mg | 212.7% | 212.7% | HIGH |
| Potassium (K) (mg) | 4213.1mg | 123.9% | 123.9% | OK |
| Selenium (Se) (ug) | 99.9μg | 181.6% | 181.6% | HIGH |
| Sodium (Na) (mg) | 2360.0mg | 157.3% | 157.3% | HIGH |
| Vitamin A retinol equivalents (ug) | 1205.7μg | 134.0% | 134.0% | OK |
| Thiamin (B1) (mg) | 1.6mg | 135.1% | 135.1% | OK |
| Cobalamin (B12) (ug) | 3.3μg | 136.8% | 136.8% | OK |
| Riboflavin (B2) (mg) | 1.3mg | 103.3% | 103.3% | OK |
| Niacin (B3) (mg) | 28.2mg | 176.0% | 176.0% | HIGH |
| Pantothenic acid (B5) (mg) | 4.3mg | 86.6% | 86.6% | OK |
| Pyridoxine (B6) (mg) | 1.6mg | 94.8% | 94.8% | OK |
| Biotin (B7) (ug) | 31.4μg | 104.8% | 104.8% | OK |
| Vitamin C (mg) | 86.8mg | 96.4% | 96.4% | OK |
| Vitamin D3 equivalents (ug) | 13.6μg | 90.6% | 90.6% | OK |
| Vitamin E (mg) | 11.1mg | 73.8% | 73.8% | LOW |
| Zinc (Zn) (mg) | 9.8mg | 88.7% | 88.7% | OK |
| Total saturated fatty acids, equated (g) | 35.8g | 162.8% | 162.8% | HIGH |
| Cholesterol (mg) | 239.9mg | 80.0% | 80.0% | LOW |
| Total long chain omega 3 fatty acids, equated (mg) | 2404.1mg | 150.3% | 150.3% | HIGH |
Nutrients at good levels: 23 of 34
Nutrients below target: 4 of 34
Nutrients above target: 7 of 34