Optimization Score: 4.25
Diet Type: all
Execution Time: 826.5 seconds
Generations: 102
Foods Used: 26
Date: 2025-05-01
| Food | Amount |
|---|---|
| Parsnip, peeled, fresh, baked, no added fat | 198.0g |
| Jam, berry | 143.6g |
| Soy beverage, regular fat (3% fat), unfortified | 126.9g |
| Bean, red kidney, canned, drained | 123.3g |
| Chicory, raw | 120.4g |
| Coconut beverage, added Ca | 115.7g |
| Lasagne, beef, commercial, purchased frozen, baked | 107.6g |
| Cake, carrot, commercial, iced | 106.9g |
| Cordial, blackcurrant juice, regular, recommended dilution | 106.3g |
| Milk, cow, fluid, flavoured, chocolate, reduced fat | 102.8g |
| Silverbeet, fresh, raw | 84.7g |
| Broccolini, fresh, boiled, drained | 83.1g |
| Salmon, pink, canned in brine, drained | 81.2g |
| Wine, red, cooked | 69.3g |
| Pork, scotch roast, separable fat, baked, no added fat | 68.1g |
| Bread, organic, toasted | 48.7g |
| Beef, steak, boneless rump or sirloin, lean, raw | 40.0g |
| Snapper, fillet, baked, no added fat | 34.2g |
| Margarine spread, monounsaturated, olive oil blend (65% fat), reduced salt (sodium 360 mg/100 g) | 27.2g |
| Cheese, goat, firm | 24.0g |
| Bar, snack, with >55% nuts | 4.9g |
| Wheat germ | 0.0g |
| Beef, steak, with bone, T-bone or blade, untrimmed, raw | 0.0g |
| Oyster, Pacific, aquacultured, raw | 0.0g |
| Tuna, flavoured, canned in oil, drained | 0.0g |
| Dripping, beef | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 10198.0 | 93.7% | 93.7% | OK |
| Protein (g) | 95.2g | 104.7% | 104.7% | OK |
| Fat, total (g) | 107.5g | 123.5% | 123.5% | OK |
| Available carbohydrate, without sugar alcohols (g) | 257.5g | 79.2% | 79.2% | LOW |
| Calcium (Ca) (mg) | 961.2mg | 96.1% | 96.1% | OK |
| Chloride (Cl) (mg) | 2453.5mg | 106.7% | 106.7% | OK |
| Chromium (Cr) (ug) | 5.2μg | 15.0% | 15.0% | LOW |
| Copper (Cu) (mg) | 1.5mg | 164.5% | 164.5% | HIGH |
| Total dietary fibre (g) | 33.2g | 87.4% | 87.4% | OK |
| Total folates (ug) | 500.3μg | 125.1% | 125.1% | OK |
| Iodine (I) (ug) | 162.9μg | 108.6% | 108.6% | OK |
| Iron (Fe) (mg) | 15.7mg | 196.7% | 196.7% | HIGH |
| Magnesium (Mg) (mg) | 353.9mg | 84.3% | 84.3% | OK |
| Manganese (Mn) (mg) | 4.5mg | 196.4% | 196.4% | HIGH |
| Molybdenum (Mo) (ug) | 47.5μg | 105.6% | 105.6% | OK |
| Phosphorus (P) (mg) | 1826.1mg | 260.9% | 260.9% | HIGH |
| Potassium (K) (mg) | 3914.2mg | 115.1% | 115.1% | OK |
| Selenium (Se) (ug) | 91.1μg | 165.6% | 165.6% | HIGH |
| Sodium (Na) (mg) | 2351.8mg | 156.8% | 156.8% | HIGH |
| Vitamin A retinol equivalents (ug) | 832.2μg | 92.5% | 92.5% | OK |
| Thiamin (B1) (mg) | 0.9mg | 77.2% | 77.2% | LOW |
| Cobalamin (B12) (ug) | 3.8μg | 159.6% | 159.6% | HIGH |
| Riboflavin (B2) (mg) | 1.3mg | 103.3% | 103.3% | OK |
| Niacin (B3) (mg) | 20.5mg | 127.9% | 127.9% | OK |
| Pantothenic acid (B5) (mg) | 3.2mg | 63.7% | 63.7% | LOW |
| Pyridoxine (B6) (mg) | 1.8mg | 105.2% | 105.2% | OK |
| Biotin (B7) (ug) | 24.4μg | 81.2% | 81.2% | OK |
| Vitamin C (mg) | 79.0mg | 87.8% | 87.8% | OK |
| Vitamin D3 equivalents (ug) | 15.2μg | 101.3% | 101.3% | OK |
| Vitamin E (mg) | 14.4mg | 96.3% | 96.3% | OK |
| Zinc (Zn) (mg) | 10.2mg | 93.1% | 93.1% | OK |
| Total saturated fatty acids, equated (g) | 38.6g | 175.6% | 175.6% | HIGH |
| Cholesterol (mg) | 247.7mg | 82.6% | 82.6% | OK |
| Total long chain omega 3 fatty acids, equated (mg) | 1493.1mg | 93.3% | 93.3% | OK |
Nutrients at good levels: 22 of 34
Nutrients below target: 4 of 34
Nutrients above target: 8 of 34