Optimization Score: 5.05
Diet Type: all
Execution Time: 678.2 seconds
Generations: 74
Foods Used: 30
Date: 2025-05-09
| Food | Amount |
|---|---|
| Yoghurt, vanilla flavoured, (2% fat) | 134.7g |
| Biscuit, sweet, chocolate chip or coated | 126.1g |
| Banana, lady finger or sugar, peeled, raw | 107.7g |
| Tangelo, peeled, raw | 98.8g |
| Chicken, mince, fried, no added fat | 97.7g |
| Bok choy, steamed | 97.1g |
| Pumpkin, jarrahdale, peeled, fresh, raw | 96.6g |
| Bread, Naan, commercial | 96.0g |
| Sugar, white, granulated or lump | 93.5g |
| Potato, sebago, peeled, baked, no added fat | 91.1g |
| Spaghetti in tomato & cheese sauce, canned, reduced salt | 88.2g |
| Egg, chicken, white (albumen), hard-boiled | 68.8g |
| Margarine spread, monounsaturated, reduced fat (less than 65% fat) | 46.8g |
| Beef, steak, boneless or bone-in, blade, untrimmed, raw | 46.4g |
| Beef, steak, with bone, T-bone or blade, lean, raw | 41.9g |
| Sauce, Worcestershire, commercial | 41.8g |
| Pork, mince, as purchased, fried, no added fat | 27.9g |
| Cake, mud, dark chocolate, homemade, chocolate ganache icing | 26.9g |
| Pasta, wholemeal wheat flour, boiled from dry, no added salt | 26.4g |
| Chickpea, dried, boiled, drained | 25.6g |
| Beef, steak, boneless, scotch fillet, lean, grilled, no added fat | 17.7g |
| Vegetable crisps or chips, sweet potato & taro, flavoured | 16.6g |
| Oil, cottonseed | 14.4g |
| Beef, rump steak, lean, grilled, no added fat | 11.3g |
| Pineapple, canned in syrup | 10.4g |
| Margarine spread, monounsaturated, olive oil blend (65% fat), reduced salt (sodium 360 mg/100 g) | 6.5g |
| Nut, peanut, without skin, roasted, with oil, salted | 5.7g |
| Camel, rump, raw | 0.0g |
| Pie, steak & kidney, canned | 0.0g |
| Flour, wheat, white, self-raising | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 12079.2 | 111.0% | 111.0% | OK |
| Protein (g) | 111.7g | 122.8% | 122.8% | OK |
| Fat, total (g) | 116.0g | 133.4% | 133.4% | OK |
| Available carbohydrate, without sugar alcohols (g) | 342.8g | 105.5% | 105.5% | OK |
| Calcium (Ca) (mg) | 680.4mg | 68.0% | 68.0% | LOW |
| Chloride (Cl) (mg) | 2215.1mg | 96.3% | 96.3% | OK |
| Chromium (Cr) (ug) | 27.0μg | 77.1% | 77.1% | LOW |
| Copper (Cu) (mg) | 1.0mg | 115.6% | 115.6% | OK |
| Total dietary fibre (g) | 25.4g | 66.8% | 66.8% | LOW |
| Total folates (ug) | 454.2μg | 113.5% | 113.5% | OK |
| Iodine (I) (ug) | 115.1μg | 76.7% | 76.7% | LOW |
| Iron (Fe) (mg) | 14.5mg | 181.6% | 181.6% | HIGH |
| Magnesium (Mg) (mg) | 367.0mg | 87.4% | 87.4% | OK |
| Manganese (Mn) (mg) | 3.1mg | 134.8% | 134.8% | OK |
| Molybdenum (Mo) (ug) | 42.2μg | 93.9% | 93.9% | OK |
| Phosphorus (P) (mg) | 1421.4mg | 203.1% | 203.1% | HIGH |
| Potassium (K) (mg) | 3972.8mg | 116.8% | 116.8% | OK |
| Selenium (Se) (ug) | 86.0μg | 156.5% | 156.5% | HIGH |
| Sodium (Na) (mg) | 2344.7mg | 156.3% | 156.3% | HIGH |
| Vitamin A retinol equivalents (ug) | 885.2μg | 98.4% | 98.4% | OK |
| Thiamin (B1) (mg) | 1.4mg | 118.6% | 118.6% | OK |
| Cobalamin (B12) (ug) | 3.0μg | 126.0% | 126.0% | OK |
| Riboflavin (B2) (mg) | 1.3mg | 100.8% | 100.8% | OK |
| Niacin (B3) (mg) | 22.1mg | 138.2% | 138.2% | OK |
| Pantothenic acid (B5) (mg) | 4.5mg | 89.7% | 89.7% | OK |
| Pyridoxine (B6) (mg) | 2.1mg | 125.0% | 125.0% | OK |
| Biotin (B7) (ug) | 28.9μg | 96.3% | 96.3% | OK |
| Vitamin C (mg) | 92.0mg | 102.2% | 102.2% | OK |
| Vitamin D3 equivalents (ug) | 11.7μg | 77.7% | 77.7% | LOW |
| Vitamin E (mg) | 13.3mg | 88.8% | 88.8% | OK |
| Zinc (Zn) (mg) | 12.7mg | 115.8% | 115.8% | OK |
| Total saturated fatty acids, equated (g) | 42.5g | 193.4% | 193.4% | HIGH |
| Cholesterol (mg) | 251.6mg | 83.9% | 83.9% | OK |
| Total long chain omega 3 fatty acids, equated (mg) | 131.7mg | 8.2% | 8.2% | LOW |
Nutrients at good levels: 23 of 34
Nutrients below target: 6 of 34
Nutrients above target: 5 of 34