Optimization Score: 5.02
Diet Type: all
Execution Time: 2426.9 seconds
Generations: 276
Foods Used: 29
Date: 2025-05-22
| Food | Amount |
|---|---|
| Zucchini, green skin, fresh, unpeeled, fried, no added fat | 312.6g |
| Cranberry, raw | 300.6g |
| Wine, white, sweet dessert style | 229.9g |
| Raisin | 183.9g |
| Beetroot, fresh, purple, peeled, baked, no added fat | 155.5g |
| Chicken, breast, lean flesh, skin & fat, raw | 135.0g |
| Confectionery, chocolate centre, sugar-coated | 86.9g |
| Soy beverage, reduced fat (1% fat), added Ca & vitamins A, B1, B2 & B12 | 79.9g |
| Pancake, plain, homemade | 73.9g |
| Cod, smoked, raw | 70.1g |
| Cheese, cheddar, processed, regular fat | 67.1g |
| Tuna, canned in brine, drained | 65.6g |
| Beer, high alcohol (5% v/v & above) | 36.2g |
| Bread, garlic, commercial, cooked | 33.3g |
| Pork, forequarter chop, untrimmed, raw | 22.9g |
| Pork, leg steak (rump), separable fat, raw | 19.8g |
| Bar, snack, with >55% nuts | 14.2g |
| Pasta, white wheat flour, fresh, uncooked | 0.3g |
| Lychee, peeled, raw | 0.0g |
| Sardine, Australian, whole, raw | 0.0g |
| Breakfast cereal, mixed grain (wheat, oat & corn), extruded, added vitamins B1, B2, B3, B6, C & folate, Ca & Fe | 0.0g |
| Lamb, roasting piece, leg or mini roast, lean, roasted, no added fat | 0.0g |
| Pork, leg steak (round, rump, topside, silverside), lean, raw | 0.0g |
| Pork, strips, untrimmed, fried, no added fat | 0.0g |
| Flour, gluten free, plain | 0.0g |
| Veal, boneless dice or strips, untrimmed, stir-fried, no added fat | 0.0g |
| Beef, stir-fry strips, lean, raw | 0.0g |
| Lamb, roasting piece, shoulder, lean, roasted, no added fat | 0.0g |
| Bar, muesli, plain or with dried fruit, yoghurt-coated | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 10954.5 | 100.7% | 100.7% | OK |
| Protein (g) | 109.0g | 119.8% | 119.8% | OK |
| Fat, total (g) | 81.6g | 93.8% | 93.8% | OK |
| Available carbohydrate, without sugar alcohols (g) | 310.8g | 95.6% | 95.6% | OK |
| Calcium (Ca) (mg) | 960.7mg | 96.1% | 96.1% | OK |
| Chloride (Cl) (mg) | 3035.1mg | 132.0% | 132.0% | OK |
| Chromium (Cr) (ug) | 13.9μg | 39.6% | 39.6% | LOW |
| Copper (Cu) (mg) | 1.7mg | 183.8% | 183.8% | HIGH |
| Total dietary fibre (g) | 36.1g | 95.1% | 95.1% | OK |
| Total folates (ug) | 362.4μg | 90.6% | 90.6% | OK |
| Iodine (I) (ug) | 121.9μg | 81.3% | 81.3% | OK |
| Iron (Fe) (mg) | 11.7mg | 146.4% | 146.4% | OK |
| Magnesium (Mg) (mg) | 445.4mg | 106.1% | 106.1% | OK |
| Manganese (Mn) (mg) | 3.5mg | 153.7% | 153.7% | HIGH |
| Molybdenum (Mo) (ug) | 46.1μg | 102.5% | 102.5% | OK |
| Phosphorus (P) (mg) | 1747.2mg | 249.6% | 249.6% | HIGH |
| Potassium (K) (mg) | 4778.3mg | 140.5% | 140.5% | OK |
| Selenium (Se) (ug) | 107.1μg | 194.8% | 194.8% | HIGH |
| Sodium (Na) (mg) | 2127.8mg | 141.9% | 141.9% | OK |
| Vitamin A retinol equivalents (ug) | 653.4μg | 72.6% | 72.6% | LOW |
| Thiamin (B1) (mg) | 1.7mg | 142.0% | 142.0% | OK |
| Cobalamin (B12) (ug) | 3.5μg | 144.0% | 144.0% | OK |
| Riboflavin (B2) (mg) | 1.7mg | 129.0% | 129.0% | OK |
| Niacin (B3) (mg) | 28.6mg | 178.8% | 178.8% | HIGH |
| Pantothenic acid (B5) (mg) | 4.1mg | 81.6% | 81.6% | OK |
| Pyridoxine (B6) (mg) | 1.6mg | 91.2% | 91.2% | OK |
| Biotin (B7) (ug) | 22.1μg | 73.7% | 73.7% | LOW |
| Vitamin C (mg) | 141.9mg | 157.7% | 157.7% | HIGH |
| Vitamin D3 equivalents (ug) | 11.1μg | 73.8% | 73.8% | LOW |
| Vitamin E (mg) | 11.5mg | 76.4% | 76.4% | LOW |
| Zinc (Zn) (mg) | 10.0mg | 90.7% | 90.7% | OK |
| Total saturated fatty acids, equated (g) | 35.7g | 162.2% | 162.2% | HIGH |
| Cholesterol (mg) | 303.7mg | 101.2% | 101.2% | OK |
| Total long chain omega 3 fatty acids, equated (mg) | 670.9mg | 41.9% | 41.9% | LOW |
Nutrients at good levels: 21 of 34
Nutrients below target: 6 of 34
Nutrients above target: 7 of 34