Optimization Score: 2.22
Diet Type: all
Execution Time: 2592.0 seconds
Generations: 281
Foods Used: 30
Date: 2025-05-13
| Food | Amount |
|---|---|
| Pumpkin, jarrahdale, peeled, fresh, raw | 276.9g |
| Parsnip, peeled, fresh, boiled, drained | 240.0g |
| Onion, spring, fresh, fried, no added fat | 189.6g |
| Celery, fresh, fried, no added fat | 180.7g |
| Mineral water, natural, unflavoured | 119.7g |
| Milk, cow, canned, sweetened, condensed, regular | 115.2g |
| Tomato, whole, canned in tomato juice, undrained | 98.8g |
| Fig, dried | 98.6g |
| Silver perch, aquacultured, steamed, no added fat | 87.7g |
| Dressing, thousand island, regular fat, commercial | 75.3g |
| Beef, strips, lean, casseroled, no added fat | 70.2g |
| Bread, from white flour, added omega-3 polyunsaturates, toasted | 63.6g |
| Cake, plain butter cake, commercial, iced | 63.3g |
| Flour, cornflour, from maize & wheat starch | 55.4g |
| Goat, all cuts, separable fat, raw | 29.5g |
| Duck, breast, lean, raw | 28.9g |
| Muesli, untoasted or natural style, added dried fruit, unfortified | 17.9g |
| Pork, forequarter shoulder roast, semi-trimmed, BBQ'd, no added fat | 15.6g |
| Yoghurt, coconut based, flavoured | 0.0g |
| Sausage, beef, grilled, no added fat | 0.0g |
| Mutton, all cuts, separable fat, raw | 0.0g |
| Pikelet or pancake, sweet, commercial | 0.0g |
| Protein powder, whey based, protein >70%, unfortified | 0.0g |
| Corn, fresh on cob, raw | 0.0g |
| Buffalo, swamp, topside, raw | 0.0g |
| Shark, fillet, without skin, steamed, no added fat | 0.0g |
| Lamb, all cuts, separable fat, cooked | 0.0g |
| Spread, yeast, vegemite | 0.0g |
| Cake, mud, dark chocolate, commercial, chocolate ganache icing | 0.0g |
| Biscuit, savoury, seed based | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 10416.4 | 95.8% | 95.8% | OK |
| Protein (g) | 99.9g | 109.8% | 109.8% | OK |
| Fat, total (g) | 84.1g | 96.6% | 96.6% | OK |
| Available carbohydrate, without sugar alcohols (g) | 312.4g | 96.1% | 96.1% | OK |
| Calcium (Ca) (mg) | 932.6mg | 93.3% | 93.3% | OK |
| Chloride (Cl) (mg) | 2102.0mg | 91.4% | 91.4% | OK |
| Chromium (Cr) (ug) | 34.2μg | 97.8% | 97.8% | OK |
| Copper (Cu) (mg) | 1.2mg | 133.7% | 133.7% | OK |
| Total dietary fibre (g) | 44.2g | 116.3% | 116.3% | OK |
| Total folates (ug) | 407.0μg | 101.7% | 101.7% | OK |
| Iodine (I) (ug) | 131.5μg | 87.7% | 87.7% | OK |
| Iron (Fe) (mg) | 12.1mg | 151.1% | 151.1% | HIGH |
| Magnesium (Mg) (mg) | 365.2mg | 86.9% | 86.9% | OK |
| Manganese (Mn) (mg) | 2.9mg | 128.1% | 128.1% | OK |
| Molybdenum (Mo) (ug) | 50.7μg | 112.8% | 112.8% | OK |
| Phosphorus (P) (mg) | 1652.2mg | 236.0% | 236.0% | HIGH |
| Potassium (K) (mg) | 4942.0mg | 145.4% | 145.4% | OK |
| Selenium (Se) (ug) | 91.0μg | 165.5% | 165.5% | HIGH |
| Sodium (Na) (mg) | 1918.3mg | 127.9% | 127.9% | OK |
| Vitamin A retinol equivalents (ug) | 702.6μg | 78.1% | 78.1% | LOW |
| Thiamin (B1) (mg) | 1.3mg | 105.7% | 105.7% | OK |
| Cobalamin (B12) (ug) | 4.0μg | 166.7% | 166.7% | HIGH |
| Riboflavin (B2) (mg) | 1.6mg | 122.7% | 122.7% | OK |
| Niacin (B3) (mg) | 17.6mg | 110.1% | 110.1% | OK |
| Pantothenic acid (B5) (mg) | 4.8mg | 95.3% | 95.3% | OK |
| Pyridoxine (B6) (mg) | 1.3mg | 73.9% | 73.9% | LOW |
| Biotin (B7) (ug) | 25.4μg | 84.6% | 84.6% | OK |
| Vitamin C (mg) | 143.4mg | 159.3% | 159.3% | HIGH |
| Vitamin D3 equivalents (ug) | 8.0μg | 53.4% | 53.4% | LOW |
| Vitamin E (mg) | 21.9mg | 145.7% | 145.7% | OK |
| Zinc (Zn) (mg) | 12.7mg | 115.0% | 115.0% | OK |
| Total saturated fatty acids, equated (g) | 25.3g | 115.0% | 115.0% | OK |
| Cholesterol (mg) | 305.8mg | 101.9% | 101.9% | OK |
| Total long chain omega 3 fatty acids, equated (mg) | 1451.7mg | 90.7% | 90.7% | OK |
Nutrients at good levels: 26 of 34
Nutrients below target: 3 of 34
Nutrients above target: 5 of 34