Optimization Score: 5.09
Diet Type: all
Execution Time: 1879.1 seconds
Generations: 202
Foods Used: 29
Date: 2025-05-16
| Food | Amount |
|---|---|
| Lettuce, mignonette, raw | 251.9g |
| Biscuit, savoury, from wheat flour, crispbread, puffed & toasted | 163.9g |
| Zucchini, golden, fresh, unpeeled, fried, no added fat | 158.0g |
| Pasta, maize flour (corn) based, boiled from dry, no added salt | 156.3g |
| Sauce, cranberry, commercial | 107.9g |
| Quinoa, cooked in water, no added salt | 92.5g |
| Pork, forequarter, separable fat, BBQ'd, no added fat | 89.6g |
| Ice confection, stick, water-based, various flavours | 85.4g |
| Egg, chicken, whole, omega-3 polyunsaturate enriched, boiled | 66.2g |
| Soft drink, energy drink, V | 63.6g |
| Biscuit, savoury, from white wheat flour, flavoured (excluding cheese) | 61.8g |
| Porridge, rolled oats mixed with sugar or honey & other flavours, prepared with cows milk | 46.5g |
| Potato, pontiac, peeled, baked, no added fat | 36.3g |
| Bar, muesli, plain or with dried fruit | 32.9g |
| Milk, cow, powder, regular fat, unfortified | 24.8g |
| Yoghurt, strawberry pieces or flavoured, regular fat (3% fat) | 17.3g |
| Cheese, edam | 15.1g |
| Sorghum, grain, uncooked | 9.1g |
| Beef, sirloin steak, lean, grilled, no added fat | 6.0g |
| Lamb, stir-fry strips, lean, stir-fried, no added fat | 3.6g |
| Salt substitute, potassium chloride | 2.5g |
| Lamb, boneless, fillet or loin, lean, grilled, no added fat | 0.0g |
| Bread, Naan, commercial | 0.0g |
| Biscuit, sweet, biscuit base, mint filling, chocolate-coated | 0.0g |
| Shark, fillet, without skin, baked, no added fat | 0.0g |
| Veal, cutlet, with bone, lean, grilled, no added fat | 0.0g |
| Veal, stir-fry strips, untrimmed, stir-fried, no added fat | 0.0g |
| Frankfurt, cooked | 0.0g |
| Bread, organic, toasted | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 10734.2 | 98.7% | 98.7% | OK |
| Protein (g) | 81.6g | 89.7% | 89.7% | OK |
| Fat, total (g) | 100.9g | 116.0% | 116.0% | OK |
| Available carbohydrate, without sugar alcohols (g) | 320.7g | 98.7% | 98.7% | OK |
| Calcium (Ca) (mg) | 693.4mg | 69.3% | 69.3% | LOW |
| Chloride (Cl) (mg) | 1659.0mg | 72.1% | 72.1% | LOW |
| Chromium (Cr) (ug) | 20.7μg | 59.0% | 59.0% | LOW |
| Copper (Cu) (mg) | 0.8mg | 91.7% | 91.7% | OK |
| Total dietary fibre (g) | 29.3g | 77.0% | 77.0% | LOW |
| Total folates (ug) | 441.6μg | 110.4% | 110.4% | OK |
| Iodine (I) (ug) | 158.8μg | 105.9% | 105.9% | OK |
| Iron (Fe) (mg) | 12.3mg | 153.5% | 153.5% | HIGH |
| Magnesium (Mg) (mg) | 355.8mg | 84.7% | 84.7% | OK |
| Manganese (Mn) (mg) | 3.4mg | 148.3% | 148.3% | OK |
| Molybdenum (Mo) (ug) | 66.4μg | 147.7% | 147.7% | OK |
| Phosphorus (P) (mg) | 1488.6mg | 212.7% | 212.7% | HIGH |
| Potassium (K) (mg) | 4131.0mg | 121.5% | 121.5% | OK |
| Selenium (Se) (ug) | 110.5μg | 201.0% | 201.0% | HIGH |
| Sodium (Na) (mg) | 1780.1mg | 118.7% | 118.7% | OK |
| Vitamin A retinol equivalents (ug) | 594.1μg | 66.0% | 66.0% | LOW |
| Thiamin (B1) (mg) | 1.4mg | 117.4% | 117.4% | OK |
| Cobalamin (B12) (ug) | 2.4μg | 98.0% | 98.0% | OK |
| Riboflavin (B2) (mg) | 2.1mg | 161.5% | 161.5% | HIGH |
| Niacin (B3) (mg) | 15.0mg | 93.9% | 93.9% | OK |
| Pantothenic acid (B5) (mg) | 4.0mg | 79.9% | 79.9% | LOW |
| Pyridoxine (B6) (mg) | 2.5mg | 147.0% | 147.0% | OK |
| Biotin (B7) (ug) | 27.5μg | 91.8% | 91.8% | OK |
| Vitamin C (mg) | 107.4mg | 119.3% | 119.3% | OK |
| Vitamin D3 equivalents (ug) | 9.3μg | 61.7% | 61.7% | LOW |
| Vitamin E (mg) | 15.5mg | 103.0% | 103.0% | OK |
| Zinc (Zn) (mg) | 10.8mg | 98.4% | 98.4% | OK |
| Total saturated fatty acids, equated (g) | 41.7g | 189.5% | 189.5% | HIGH |
| Cholesterol (mg) | 386.6mg | 128.9% | 128.9% | OK |
| Total long chain omega 3 fatty acids, equated (mg) | 266.7mg | 16.7% | 16.7% | LOW |
Nutrients at good levels: 21 of 34
Nutrients below target: 8 of 34
Nutrients above target: 5 of 34