Optimization Score: 5.25
Diet Type: all
Execution Time: 1618.4 seconds
Generations: 180
Foods Used: 29
Date: 2025-04-21
| Food | Amount |
|---|---|
| Cassava, white flesh, peeled, fresh, boiled, drained | 157.2g |
| Scone, plain, commercial | 151.4g |
| Cider, apple (alcohol approximately 4-5% v/v) | 142.6g |
| Meringue, all flavours, commercial | 139.6g |
| Kale, cooked, no added fat | 137.0g |
| Milk, cow, fluid, skim (0.15% fat) | 113.1g |
| Mineral water, natural, unflavoured | 104.4g |
| Margarine spread, monounsaturated, olive oil blend (65% fat), reduced salt (sodium 360 mg/100 g) | 96.7g |
| Egg, chicken, whole, poached | 76.6g |
| Tuna, yellowfin, flesh, baked, no added fat | 76.4g |
| Lemon, peeled, raw | 71.9g |
| Chicken, breast, lean flesh, grilled, no added fat | 65.0g |
| Lamb, diced, lean, raw | 32.5g |
| Cassava, yellow flesh, peeled, fresh, raw | 26.4g |
| Tilapia, fillet, baked, no added fat | 22.2g |
| Rosemary, dried | 16.6g |
| Pasta, wholemeal wheat flour, dry | 15.7g |
| Bread roll, mixed grain | 13.4g |
| Beef, steak, boneless, fillet or tenderloin, lean, raw | 12.5g |
| Capsicum, green, fresh, raw | 0.0g |
| Pasta, white wheat flour & egg, dry | 0.0g |
| Beef, sirloin steak, semi-trimmed, grilled, no added fat | 0.0g |
| Beef, roasting piece, silverside or topside, untrimmed, roasted, no added fat | 0.0g |
| Coriander, fresh, raw | 0.0g |
| Yoghurt, soy based, vanilla flavoured, reduced fat (1% fat) | 0.0g |
| Beef, boneless dice or strips, lean, raw | 0.0g |
| Mutton, boneless dice or strips, shoulder, semi-trimmed, casseroled, no added fat | 0.0g |
| Sweet potato, orange flesh, peeled, fresh, boiled, drained | 0.0g |
| Pork, butterfly steak, untrimmed, raw | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 10782.0 | 99.1% | 99.1% | OK |
| Protein (g) | 102.4g | 112.6% | 112.6% | OK |
| Fat, total (g) | 93.6g | 107.6% | 107.6% | OK |
| Available carbohydrate, without sugar alcohols (g) | 308.4g | 94.9% | 94.9% | OK |
| Calcium (Ca) (mg) | 1065.1mg | 106.5% | 106.5% | OK |
| Chloride (Cl) (mg) | 1878.0mg | 81.7% | 81.7% | OK |
| Chromium (Cr) (ug) | 27.3μg | 78.0% | 78.0% | LOW |
| Copper (Cu) (mg) | 1.0mg | 109.4% | 109.4% | OK |
| Total dietary fibre (g) | 32.5g | 85.5% | 85.5% | OK |
| Total folates (ug) | 384.1μg | 96.0% | 96.0% | OK |
| Iodine (I) (ug) | 140.4μg | 93.6% | 93.6% | OK |
| Iron (Fe) (mg) | 16.3mg | 203.3% | 203.3% | HIGH |
| Magnesium (Mg) (mg) | 338.7mg | 80.6% | 80.6% | OK |
| Manganese (Mn) (mg) | 3.3mg | 141.3% | 141.3% | OK |
| Molybdenum (Mo) (ug) | 52.6μg | 116.9% | 116.9% | OK |
| Phosphorus (P) (mg) | 1302.6mg | 186.1% | 186.1% | HIGH |
| Potassium (K) (mg) | 3276.8mg | 96.4% | 96.4% | OK |
| Selenium (Se) (ug) | 122.5μg | 222.7% | 222.7% | HIGH |
| Sodium (Na) (mg) | 2489.4mg | 166.0% | 166.0% | HIGH |
| Vitamin A retinol equivalents (ug) | 1577.6μg | 175.3% | 175.3% | HIGH |
| Thiamin (B1) (mg) | 1.5mg | 128.5% | 128.5% | OK |
| Cobalamin (B12) (ug) | 4.0μg | 165.6% | 165.6% | HIGH |
| Riboflavin (B2) (mg) | 1.3mg | 97.7% | 97.7% | OK |
| Niacin (B3) (mg) | 22.9mg | 142.8% | 142.8% | OK |
| Pantothenic acid (B5) (mg) | 3.8mg | 75.2% | 75.2% | LOW |
| Pyridoxine (B6) (mg) | 1.6mg | 93.3% | 93.3% | OK |
| Biotin (B7) (ug) | 23.5μg | 78.3% | 78.3% | LOW |
| Vitamin C (mg) | 153.6mg | 170.6% | 170.6% | HIGH |
| Vitamin D3 equivalents (ug) | 12.0μg | 80.2% | 80.2% | OK |
| Vitamin E (mg) | 9.0mg | 59.9% | 59.9% | LOW |
| Zinc (Zn) (mg) | 11.9mg | 108.6% | 108.6% | OK |
| Total saturated fatty acids, equated (g) | 25.6g | 116.3% | 116.3% | OK |
| Cholesterol (mg) | 575.3mg | 191.8% | 191.8% | HIGH |
| Total long chain omega 3 fatty acids, equated (mg) | 399.5mg | 25.0% | 25.0% | LOW |
Nutrients at good levels: 21 of 34
Nutrients below target: 5 of 34
Nutrients above target: 8 of 34