Optimization Score: 3.98
Diet Type: all
Execution Time: 2792.4 seconds
Generations: 314
Foods Used: 29
Date: 2025-05-17
| Food | Amount |
|---|---|
| Flour, arrowroot | 290.1g |
| Chicken, thigh, lean flesh, raw | 219.5g |
| Yoghurt, vanilla flavoured, (2% fat) | 214.0g |
| Zucchini, golden, fresh, unpeeled, boiled, drained | 203.6g |
| Mixed leafy greens, commercial, raw | 202.1g |
| Sauce, tomato, commercial | 158.1g |
| Duck, skin & fat, baked, no added fat | 118.0g |
| Bread, from white flour, added omega-3 polyunsaturates | 62.4g |
| Soft drink, cola flavour, decaffeinated | 53.3g |
| Chickpea, dried | 25.3g |
| Soy beverage, reduced fat (1% fat), added Ca & vitamins A, B1, B2 & B12 | 23.7g |
| Guava, Hawaiian, raw | 18.3g |
| Lupin, dehulled, flakes, uncooked | 15.9g |
| Oats, rolled, uncooked | 14.0g |
| Goji berry, dried | 0.3g |
| Wine, red, sparkling | 0.0g |
| Sultana | 0.0g |
| Veal, cutlet, with bone, untrimmed, grilled, no added fat | 0.0g |
| Pie, steak & kidney, canned | 0.0g |
| Mutton, roasting piece, with bone, leg, semi-trimmed, roasted, no added fat | 0.0g |
| Coriander, fresh, raw | 0.0g |
| Pumpkin, golden nugget, peeled, fresh, boiled, drained | 0.0g |
| Onion, mature, brown skinned, peeled, raw | 0.0g |
| Endive, fresh, raw | 0.0g |
| Lamb, steak, boneless, semi-trimmed, raw | 0.0g |
| Beef, roasting piece, silverside or topside, semi-trimmed, roasted, no added fat | 0.0g |
| Prawn, flesh, cooked from raw, no added fat | 0.0g |
| Coffee, black, from instant coffee powder, decaffeinated | 0.0g |
| Bread, pizza base, commercial | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 10799.4 | 99.3% | 99.3% | OK |
| Protein (g) | 100.5g | 110.5% | 110.5% | OK |
| Fat, total (g) | 74.7g | 85.9% | 85.9% | OK |
| Available carbohydrate, without sugar alcohols (g) | 355.9g | 109.5% | 109.5% | OK |
| Calcium (Ca) (mg) | 856.8mg | 85.7% | 85.7% | OK |
| Chloride (Cl) (mg) | 2769.7mg | 120.4% | 120.4% | OK |
| Chromium (Cr) (ug) | 33.7μg | 96.4% | 96.4% | OK |
| Copper (Cu) (mg) | 0.9mg | 96.4% | 96.4% | OK |
| Total dietary fibre (g) | 32.8g | 86.4% | 86.4% | OK |
| Total folates (ug) | 515.8μg | 129.0% | 129.0% | OK |
| Iodine (I) (ug) | 129.2μg | 86.1% | 86.1% | OK |
| Iron (Fe) (mg) | 12.7mg | 159.2% | 159.2% | HIGH |
| Magnesium (Mg) (mg) | 409.0mg | 97.4% | 97.4% | OK |
| Manganese (Mn) (mg) | 2.4mg | 105.8% | 105.8% | OK |
| Molybdenum (Mo) (ug) | 56.3μg | 125.0% | 125.0% | OK |
| Phosphorus (P) (mg) | 1430.0mg | 204.3% | 204.3% | HIGH |
| Potassium (K) (mg) | 3557.4mg | 104.6% | 104.6% | OK |
| Selenium (Se) (ug) | 98.3μg | 178.6% | 178.6% | HIGH |
| Sodium (Na) (mg) | 2193.9mg | 146.3% | 146.3% | OK |
| Vitamin A retinol equivalents (ug) | 1032.3μg | 114.7% | 114.7% | OK |
| Thiamin (B1) (mg) | 1.6mg | 135.8% | 135.8% | OK |
| Cobalamin (B12) (ug) | 3.5μg | 147.7% | 147.7% | OK |
| Riboflavin (B2) (mg) | 1.4mg | 103.9% | 103.9% | OK |
| Niacin (B3) (mg) | 18.8mg | 117.7% | 117.7% | OK |
| Pantothenic acid (B5) (mg) | 4.0mg | 81.0% | 81.0% | OK |
| Pyridoxine (B6) (mg) | 1.6mg | 92.2% | 92.2% | OK |
| Biotin (B7) (ug) | 20.0μg | 66.7% | 66.7% | LOW |
| Vitamin C (mg) | 104.6mg | 116.2% | 116.2% | OK |
| Vitamin D3 equivalents (ug) | 15.1μg | 100.6% | 100.6% | OK |
| Vitamin E (mg) | 8.7mg | 58.0% | 58.0% | LOW |
| Zinc (Zn) (mg) | 10.9mg | 99.0% | 99.0% | OK |
| Total saturated fatty acids, equated (g) | 23.1g | 105.1% | 105.1% | OK |
| Cholesterol (mg) | 328.3mg | 109.4% | 109.4% | OK |
| Total long chain omega 3 fatty acids, equated (mg) | 50.9mg | 3.2% | 3.2% | LOW |
Nutrients at good levels: 28 of 34
Nutrients below target: 3 of 34
Nutrients above target: 3 of 34