Optimization Score: 4.35
Diet Type: all
Execution Time: 2499.1 seconds
Generations: 304
Foods Used: 27
Date: 2025-03-22
| Food | Amount |
|---|---|
| Pumpkin, peeled, fresh, baked, no added fat | 343.3g |
| Pear, green skin, unpeeled, raw | 301.3g |
| Yoghurt, almond based, flavoured | 275.3g |
| Porridge, rolled oats mixed with sugar or honey & other flavours, prepared with cows milk | 255.1g |
| Almond beverage, added sugar & Ca | 202.1g |
| Chicken, drumstick, lean flesh, baked, no added fat | 149.5g |
| Pastry, filled with spinach & cheese, purchased frozen, baked | 128.9g |
| Rice paper wrapper, soaked in water | 117.3g |
| Rice, white, purchased as 'instant', microwaved | 91.2g |
| Turkey, hindquarter, lean flesh, raw | 68.0g |
| Sauce, butter chicken, commercial | 58.0g |
| Garlic, peeled, fresh, fried, no added fat | 45.0g |
| Water, soda | 34.6g |
| Breakfast cereal, puffed or popped rice, cocoa coating, added vitamins B1, B2, B3, C & folate, Ca, Fe & Zn | 12.3g |
| Pork, loin chop, untrimmed, raw | 5.4g |
| Seed, linseed or flaxseed | 0.0g |
| Bread, from white Jackaroo flour, added fibre and vitamins B1 & folate & Fe | 0.0g |
| Mutton, roasting piece, with bone, leg, semi-trimmed, roasted, no added fat | 0.0g |
| Scone, pumpkin, homemade | 0.0g |
| Sauce, plum, commercial | 0.0g |
| Chocolate, dark, no added sugar | 0.0g |
| Beef, steak, boneless, scotch fillet, lean, grilled, no added fat | 0.0g |
| Quail, lean flesh & skin, baked, no added fat | 0.0g |
| Kangaroo, steak, as purchased, raw | 0.0g |
| Beef, topside roast, lean, raw | 0.0g |
| Breakfast cereal, whole wheat, biscuit, added vitamins B1, B2, B3 & folate, Fe & Zn | 0.0g |
| Lamb, mini roast, semi-trimmed, roasted, no added fat | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 9554.6 | 87.8% | 87.8% | OK |
| Protein (g) | 109.5g | 120.3% | 120.3% | OK |
| Fat, total (g) | 73.0g | 83.9% | 83.9% | OK |
| Available carbohydrate, without sugar alcohols (g) | 267.2g | 82.2% | 82.2% | OK |
| Calcium (Ca) (mg) | 901.2mg | 90.1% | 90.1% | OK |
| Chloride (Cl) (mg) | 1963.0mg | 85.3% | 85.3% | OK |
| Chromium (Cr) (ug) | 39.9μg | 113.9% | 113.9% | OK |
| Copper (Cu) (mg) | 1.2mg | 131.3% | 131.3% | OK |
| Total dietary fibre (g) | 46.1g | 121.2% | 121.2% | OK |
| Total folates (ug) | 416.7μg | 104.2% | 104.2% | OK |
| Iodine (I) (ug) | 119.9μg | 80.0% | 80.0% | LOW |
| Iron (Fe) (mg) | 11.8mg | 147.7% | 147.7% | OK |
| Magnesium (Mg) (mg) | 403.7mg | 96.1% | 96.1% | OK |
| Manganese (Mn) (mg) | 2.5mg | 107.8% | 107.8% | OK |
| Molybdenum (Mo) (ug) | 51.0μg | 113.4% | 113.4% | OK |
| Phosphorus (P) (mg) | 1564.0mg | 223.4% | 223.4% | HIGH |
| Potassium (K) (mg) | 3845.4mg | 113.1% | 113.1% | OK |
| Selenium (Se) (ug) | 92.0μg | 167.3% | 167.3% | HIGH |
| Sodium (Na) (mg) | 2423.2mg | 161.5% | 161.5% | HIGH |
| Vitamin A retinol equivalents (ug) | 1007.4μg | 111.9% | 111.9% | OK |
| Thiamin (B1) (mg) | 1.3mg | 108.5% | 108.5% | OK |
| Cobalamin (B12) (ug) | 2.9μg | 121.2% | 121.2% | OK |
| Riboflavin (B2) (mg) | 1.7mg | 134.2% | 134.2% | OK |
| Niacin (B3) (mg) | 23.1mg | 144.1% | 144.1% | OK |
| Pantothenic acid (B5) (mg) | 4.2mg | 83.6% | 83.6% | OK |
| Pyridoxine (B6) (mg) | 1.6mg | 94.3% | 94.3% | OK |
| Biotin (B7) (ug) | 12.0μg | 39.9% | 39.9% | LOW |
| Vitamin C (mg) | 68.9mg | 76.6% | 76.6% | LOW |
| Vitamin D3 equivalents (ug) | 11.8μg | 78.3% | 78.3% | LOW |
| Vitamin E (mg) | 12.1mg | 80.7% | 80.7% | OK |
| Zinc (Zn) (mg) | 14.4mg | 130.8% | 130.8% | OK |
| Total saturated fatty acids, equated (g) | 25.6g | 116.4% | 116.4% | OK |
| Cholesterol (mg) | 353.2mg | 117.7% | 117.7% | OK |
| Total long chain omega 3 fatty acids, equated (mg) | 75.2mg | 4.7% | 4.7% | LOW |
Nutrients at good levels: 26 of 34
Nutrients below target: 5 of 34
Nutrients above target: 3 of 34