Optimization Score: 4.23
Diet Type: all
Execution Time: 2240.8 seconds
Generations: 262
Foods Used: 28
Date: 2025-04-24
| Food | Amount |
|---|---|
| Pumpkin, jarrahdale, peeled, fresh, baked, no added fat | 310.6g |
| Orange, valencia, peeled, raw | 215.3g |
| Pumpkin, peeled, fresh, raw | 197.2g |
| Bread roll, topped with cheese | 164.4g |
| Lamb, cutlet or frenched cutlet, with bone, semi-trimmed, raw | 109.6g |
| Chicken, thigh, lean flesh, skin & fat, baked, no added fat | 109.5g |
| Raspberry, canned in syrup | 103.5g |
| Biscuit, sweet, wheatmeal | 93.0g |
| Scone, fruit, commercial | 79.1g |
| Cheese, ricotta | 77.2g |
| Fish, white flesh, battered, packaged frozen, baked, no added fat | 74.6g |
| Morwong, fillet, steamed, no added fat | 65.6g |
| Milk, cow, fluid, skim (0.15% fat) | 33.0g |
| Coffee, instant, dry powder or granules | 17.1g |
| Chilli (chili), green, fried, no added fat | 15.6g |
| Semolina, uncooked | 10.5g |
| Beef, mince, lower fat, stir-fried, no added fat | 0.0g |
| Lamb, mince, stir-fried, no added fat | 0.0g |
| Barley, pearl, boiled, no added fat or salt | 0.0g |
| Rabbit, flesh, casseroled, no added fat | 0.0g |
| Pork, mince, as purchased, fried, no added fat | 0.0g |
| Baking soda (bicarbonate), dry powder | 0.0g |
| Noodle, wheat, instant, flavoured, boiled, drained | 0.0g |
| Pastry, filo, commercial, baked | 0.0g |
| Muffin, cake-style, chocolate chip, commercial | 0.0g |
| Beef, casserole meat, boneless or bone-in, shin, lean, casseroled, no added fat | 0.0g |
| Cod, smoked, raw | 0.0g |
| Lamb, chop, with bone, chump, untrimmed, grilled, no added fat | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 9810.0 | 90.2% | 90.2% | OK |
| Protein (g) | 124.5g | 136.9% | 136.9% | OK |
| Fat, total (g) | 81.5g | 93.7% | 93.7% | OK |
| Available carbohydrate, without sugar alcohols (g) | 258.6g | 79.6% | 79.6% | LOW |
| Calcium (Ca) (mg) | 892.4mg | 89.2% | 89.2% | OK |
| Chloride (Cl) (mg) | 2463.8mg | 107.1% | 107.1% | OK |
| Chromium (Cr) (ug) | 16.3μg | 46.5% | 46.5% | LOW |
| Copper (Cu) (mg) | 1.0mg | 111.7% | 111.7% | OK |
| Total dietary fibre (g) | 35.1g | 92.3% | 92.3% | OK |
| Total folates (ug) | 587.0μg | 146.8% | 146.8% | OK |
| Iodine (I) (ug) | 174.1μg | 116.1% | 116.1% | OK |
| Iron (Fe) (mg) | 10.9mg | 136.8% | 136.8% | OK |
| Magnesium (Mg) (mg) | 369.7mg | 88.0% | 88.0% | OK |
| Manganese (Mn) (mg) | 4.1mg | 178.9% | 178.9% | HIGH |
| Molybdenum (Mo) (ug) | 51.6μg | 114.7% | 114.7% | OK |
| Phosphorus (P) (mg) | 1724.0mg | 246.3% | 246.3% | HIGH |
| Potassium (K) (mg) | 4253.1mg | 125.1% | 125.1% | OK |
| Selenium (Se) (ug) | 136.7μg | 248.6% | 248.6% | HIGH |
| Sodium (Na) (mg) | 2325.3mg | 155.0% | 155.0% | HIGH |
| Vitamin A retinol equivalents (ug) | 866.0μg | 96.2% | 96.2% | OK |
| Thiamin (B1) (mg) | 1.3mg | 105.5% | 105.5% | OK |
| Cobalamin (B12) (ug) | 4.7μg | 197.0% | 197.0% | HIGH |
| Riboflavin (B2) (mg) | 1.2mg | 90.5% | 90.5% | OK |
| Niacin (B3) (mg) | 28.5mg | 178.3% | 178.3% | HIGH |
| Pantothenic acid (B5) (mg) | 4.3mg | 86.0% | 86.0% | OK |
| Pyridoxine (B6) (mg) | 1.2mg | 73.2% | 73.2% | LOW |
| Biotin (B7) (ug) | 30.7μg | 102.3% | 102.3% | OK |
| Vitamin C (mg) | 191.6mg | 212.9% | 212.9% | HIGH |
| Vitamin D3 equivalents (ug) | 11.4μg | 76.2% | 76.2% | LOW |
| Vitamin E (mg) | 12.7mg | 84.3% | 84.3% | OK |
| Zinc (Zn) (mg) | 10.9mg | 98.7% | 98.7% | OK |
| Total saturated fatty acids, equated (g) | 30.7g | 139.6% | 139.6% | OK |
| Cholesterol (mg) | 371.9mg | 124.0% | 124.0% | OK |
| Total long chain omega 3 fatty acids, equated (mg) | 696.1mg | 43.5% | 43.5% | LOW |
Nutrients at good levels: 22 of 34
Nutrients below target: 5 of 34
Nutrients above target: 7 of 34