Optimization Score: 3.54
Diet Type: all
Execution Time: 1908.6 seconds
Generations: 218
Foods Used: 29
Date: 2025-03-20
| Food | Amount |
|---|---|
| Asparagus, green, boiled, drained | 306.2g |
| Noodle, rice stick, boiled, drained | 191.6g |
| Potato, coliban, peeled, boiled, drained | 159.3g |
| Chicken, thigh, lean flesh, skin & fat, raw | 158.1g |
| Plum, davidson (native), flesh | 115.9g |
| Gemfish, flesh, raw | 114.2g |
| Bread, mixed grain, toasted | 109.6g |
| Custard apple, African pride, peeled, raw | 103.2g |
| Fish, white flesh, crumbed, packaged frozen, baked, no added fat | 103.1g |
| Cheese, blue vein | 48.9g |
| Oil, linseed or flaxseed | 46.3g |
| Mint, fresh, raw | 41.4g |
| Bean, broad, dried | 26.4g |
| Veal, diced, untrimmed, raw | 22.9g |
| Chicken, wing, lean flesh, skin & fat, baked, no added fat | 20.9g |
| Gravy powder, dry mix | 11.2g |
| Beverage base, chocolate flavour, unfortified (Nesquik brand) | 9.9g |
| Beef, silverside roast, lean, raw | 4.1g |
| Pork, scotch roast, untrimmed, raw | 1.0g |
| Beef, casserole meat, boneless or bone-in, shin, lean, raw | 0.4g |
| Hamburger, white roll, beef patty, with cheese, onion, pickles & sauce, fast food chain | 0.0g |
| Cream, thickened, regular fat (approximately 35%) | 0.0g |
| Pork, fillet, lean, raw | 0.0g |
| Lamb, mince, stir-fried, no added fat | 0.0g |
| Ginger, dried, ground | 0.0g |
| Chickpea, dried | 0.0g |
| Pork, loin roast, untrimmed, baked, no added fat | 0.0g |
| Lamb, boneless, fillet or loin, lean, grilled, no added fat | 0.0g |
| Sauce, pasta, cheese or cream-based, commercial | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 9975.0 | 91.7% | 91.7% | OK |
| Protein (g) | 117.0g | 128.6% | 128.6% | OK |
| Fat, total (g) | 115.3g | 132.5% | 132.5% | OK |
| Available carbohydrate, without sugar alcohols (g) | 200.9g | 61.8% | 61.8% | LOW |
| Calcium (Ca) (mg) | 717.7mg | 71.8% | 71.8% | LOW |
| Chloride (Cl) (mg) | 2297.5mg | 99.9% | 99.9% | OK |
| Chromium (Cr) (ug) | 36.7μg | 104.8% | 104.8% | OK |
| Copper (Cu) (mg) | 1.0mg | 109.4% | 109.4% | OK |
| Total dietary fibre (g) | 33.6g | 88.5% | 88.5% | OK |
| Total folates (ug) | 754.1μg | 188.5% | 188.5% | HIGH |
| Iodine (I) (ug) | 125.7μg | 83.8% | 83.8% | OK |
| Iron (Fe) (mg) | 13.4mg | 168.0% | 168.0% | HIGH |
| Magnesium (Mg) (mg) | 382.9mg | 91.2% | 91.2% | OK |
| Manganese (Mn) (mg) | 4.0mg | 172.7% | 172.7% | HIGH |
| Molybdenum (Mo) (ug) | 67.4μg | 149.8% | 149.8% | OK |
| Phosphorus (P) (mg) | 1439.1mg | 205.6% | 205.6% | HIGH |
| Potassium (K) (mg) | 4120.7mg | 121.2% | 121.2% | OK |
| Selenium (Se) (ug) | 138.9μg | 252.5% | 252.5% | HIGH |
| Sodium (Na) (mg) | 2394.6mg | 159.6% | 159.6% | HIGH |
| Vitamin A retinol equivalents (ug) | 937.8μg | 104.2% | 104.2% | OK |
| Thiamin (B1) (mg) | 1.6mg | 130.7% | 130.7% | OK |
| Cobalamin (B12) (ug) | 4.3μg | 177.8% | 177.8% | HIGH |
| Riboflavin (B2) (mg) | 1.2mg | 93.3% | 93.3% | OK |
| Niacin (B3) (mg) | 25.9mg | 161.7% | 161.7% | HIGH |
| Pantothenic acid (B5) (mg) | 3.4mg | 67.9% | 67.9% | LOW |
| Pyridoxine (B6) (mg) | 1.9mg | 110.7% | 110.7% | OK |
| Biotin (B7) (ug) | 21.9μg | 73.0% | 73.0% | LOW |
| Vitamin C (mg) | 147.8mg | 164.2% | 164.2% | HIGH |
| Vitamin D3 equivalents (ug) | 12.6μg | 83.7% | 83.7% | OK |
| Vitamin E (mg) | 13.2mg | 88.1% | 88.1% | OK |
| Zinc (Zn) (mg) | 10.0mg | 91.2% | 91.2% | OK |
| Total saturated fatty acids, equated (g) | 27.3g | 124.0% | 124.0% | OK |
| Cholesterol (mg) | 305.3mg | 101.8% | 101.8% | OK |
| Total long chain omega 3 fatty acids, equated (mg) | 839.8mg | 52.5% | 52.5% | LOW |
Nutrients at good levels: 20 of 34
Nutrients below target: 5 of 34
Nutrients above target: 9 of 34