Optimization Score: 3.68
Diet Type: all
Execution Time: 2488.2 seconds
Generations: 271
Foods Used: 30
Date: 2025-05-11
| Food | Amount |
|---|---|
| Pea, split, dried, boiled, drained | 189.0g |
| Cauliflower, fresh, boiled, drained | 185.9g |
| Milk, cow, fluid, skim (0.15% fat) | 170.8g |
| Custard, vanilla, regular fat | 145.4g |
| Fish, white flesh, crumbed, packaged frozen, baked, no added fat | 131.7g |
| Jam, plum | 123.4g |
| Biscuit, sweet, chocolate chip or coated | 104.9g |
| Pineapple, canned in syrup, drained | 98.7g |
| Chicken, mince, fried, no added fat | 90.1g |
| Silverbeet, fresh, boiled, drained | 59.1g |
| Egg, chicken, whole, fried, no fat added | 56.2g |
| Margarine spread, monounsaturated (65% fat), rice bran oil, fortified | 52.3g |
| Bread, from white flour, Turkish | 50.7g |
| Vinegar (except balsamic vinegar) | 36.9g |
| Rice, wild, uncooked | 29.9g |
| Juice, orange & mango, commercial | 28.2g |
| Quinoa, black, uncooked | 27.7g |
| Watercress, raw | 23.7g |
| Sauce, soy, commercial, reduced salt | 11.0g |
| Pork, leg steak (rump), separable fat, raw | 9.4g |
| Cordial, 40% citrus fruit juice, regular, recommended dilution | 9.2g |
| Nut, almond, with skin, roasted, unsalted | 2.1g |
| Thyme, dried, ground | 0.0g |
| Beef, steak, with bone, T-bone, semi-trimmed, raw | 0.0g |
| Tomato, puree, commercial | 0.0g |
| Egg, chicken, whole, hard-boiled | 0.0g |
| Beef, strips, lean, casseroled, no added fat | 0.0g |
| Beef, roasting piece, silverside or topside, untrimmed, roasted, no added fat | 0.0g |
| Oil, vegetable | 0.0g |
| Prawn, Western king, wild, flesh, raw | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 10425.6 | 95.8% | 95.8% | OK |
| Protein (g) | 98.2g | 108.0% | 108.0% | OK |
| Fat, total (g) | 94.4g | 108.5% | 108.5% | OK |
| Available carbohydrate, without sugar alcohols (g) | 298.6g | 91.9% | 91.9% | OK |
| Calcium (Ca) (mg) | 684.8mg | 68.5% | 68.5% | LOW |
| Chloride (Cl) (mg) | 2220.9mg | 96.6% | 96.6% | OK |
| Chromium (Cr) (ug) | 29.7μg | 84.9% | 84.9% | OK |
| Copper (Cu) (mg) | 1.2mg | 138.4% | 138.4% | OK |
| Total dietary fibre (g) | 34.7g | 91.3% | 91.3% | OK |
| Total folates (ug) | 544.0μg | 136.0% | 136.0% | OK |
| Iodine (I) (ug) | 146.3μg | 97.5% | 97.5% | OK |
| Iron (Fe) (mg) | 12.9mg | 161.2% | 161.2% | HIGH |
| Magnesium (Mg) (mg) | 385.5mg | 91.8% | 91.8% | OK |
| Manganese (Mn) (mg) | 3.1mg | 135.7% | 135.7% | OK |
| Molybdenum (Mo) (ug) | 44.1μg | 97.9% | 97.9% | OK |
| Phosphorus (P) (mg) | 1624.7mg | 232.1% | 232.1% | HIGH |
| Potassium (K) (mg) | 3140.2mg | 92.4% | 92.4% | OK |
| Selenium (Se) (ug) | 101.8μg | 185.1% | 185.1% | HIGH |
| Sodium (Na) (mg) | 2108.0mg | 140.5% | 140.5% | OK |
| Vitamin A retinol equivalents (ug) | 831.3μg | 92.4% | 92.4% | OK |
| Thiamin (B1) (mg) | 1.1mg | 95.0% | 95.0% | OK |
| Cobalamin (B12) (ug) | 3.7μg | 152.8% | 152.8% | HIGH |
| Riboflavin (B2) (mg) | 1.4mg | 105.4% | 105.4% | OK |
| Niacin (B3) (mg) | 15.6mg | 97.7% | 97.7% | OK |
| Pantothenic acid (B5) (mg) | 4.7mg | 94.1% | 94.1% | OK |
| Pyridoxine (B6) (mg) | 1.7mg | 99.6% | 99.6% | OK |
| Biotin (B7) (ug) | 21.5μg | 71.6% | 71.6% | LOW |
| Vitamin C (mg) | 110.9mg | 123.2% | 123.2% | OK |
| Vitamin D3 equivalents (ug) | 12.5μg | 83.0% | 83.0% | OK |
| Vitamin E (mg) | 18.2mg | 121.2% | 121.2% | OK |
| Zinc (Zn) (mg) | 9.5mg | 86.6% | 86.6% | OK |
| Total saturated fatty acids, equated (g) | 33.5g | 152.4% | 152.4% | HIGH |
| Cholesterol (mg) | 471.9mg | 157.3% | 157.3% | HIGH |
| Total long chain omega 3 fatty acids, equated (mg) | 418.8mg | 26.2% | 26.2% | LOW |
Nutrients at good levels: 25 of 34
Nutrients below target: 3 of 34
Nutrients above target: 6 of 34