Optimization Score: 4.85
Diet Type: all
Execution Time: 2026.4 seconds
Generations: 261
Foods Used: 26
Date: 2025-03-22
| Food | Amount |
|---|---|
| Potato, pale skin, peeled, raw | 284.5g |
| Grape, black sultana, raw | 258.4g |
| Peach, canned in pear juice | 225.3g |
| Corn chips, plain, toasted, salted | 164.6g |
| Pork, forequarter, separable fat, BBQ'd, no added fat | 157.5g |
| Bean, green, fresh, raw | 128.0g |
| Rice, white, uncooked | 103.6g |
| Spinach, baby, fresh, raw | 92.1g |
| Lamb, mince, raw | 74.7g |
| Spaghetti in tomato & cheese sauce, canned | 60.3g |
| Beef, steak, boneless, scotch fillet, semi-trimmed, raw | 55.0g |
| Bread, from white flour, Turkish | 48.7g |
| Lamb, fillet, lean, raw | 44.2g |
| Wine, red, pinot noir | 23.9g |
| Wine, white, cooked | 11.1g |
| Paprika, dry powder | 7.7g |
| Flour, wheat, white, plain, added vitamins B1, B2, B3, B6, E & folate & Fe, Mg & Zn (Jackaroo) | 6.9g |
| Salt, table, iodised | 2.1g |
| Breakfast cereal, wheat bran, pellets, added vitamins B1, B2 & folate, Fe & Zn | 0.0g |
| Beef, casserole meat, boneless or bone-in, shin, lean, raw | 0.0g |
| Lettuce, cos, raw | 0.0g |
| Melon, rockmelon, peeled, raw | 0.0g |
| Sausage, vegetarian style, added Fe, Zn and vitamin B12, raw | 0.0g |
| Wine, rose | 0.0g |
| Chocolate, compound, cooking | 0.0g |
| Mint, fresh, raw | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 12312.2 | 113.2% | 113.2% | OK |
| Protein (g) | 96.3g | 105.8% | 105.8% | OK |
| Fat, total (g) | 141.7g | 162.8% | 162.8% | HIGH |
| Available carbohydrate, without sugar alcohols (g) | 295.6g | 90.9% | 90.9% | OK |
| Calcium (Ca) (mg) | 519.2mg | 51.9% | 51.9% | LOW |
| Chloride (Cl) (mg) | 2163.6mg | 94.1% | 94.1% | OK |
| Chromium (Cr) (ug) | 33.6μg | 95.9% | 95.9% | OK |
| Copper (Cu) (mg) | 1.0mg | 114.4% | 114.4% | OK |
| Total dietary fibre (g) | 35.1g | 92.3% | 92.3% | OK |
| Total folates (ug) | 529.2μg | 132.3% | 132.3% | OK |
| Iodine (I) (ug) | 144.4μg | 96.3% | 96.3% | OK |
| Iron (Fe) (mg) | 15.0mg | 187.5% | 187.5% | HIGH |
| Magnesium (Mg) (mg) | 494.8mg | 117.8% | 117.8% | OK |
| Manganese (Mn) (mg) | 3.4mg | 148.6% | 148.6% | OK |
| Molybdenum (Mo) (ug) | 62.5μg | 138.9% | 138.9% | OK |
| Phosphorus (P) (mg) | 1502.8mg | 214.7% | 214.7% | HIGH |
| Potassium (K) (mg) | 4227.7mg | 124.3% | 124.3% | OK |
| Selenium (Se) (ug) | 59.4μg | 108.0% | 108.0% | OK |
| Sodium (Na) (mg) | 2307.3mg | 153.8% | 153.8% | HIGH |
| Vitamin A retinol equivalents (ug) | 1267.0μg | 140.8% | 140.8% | OK |
| Thiamin (B1) (mg) | 1.5mg | 123.6% | 123.6% | OK |
| Cobalamin (B12) (ug) | 3.6μg | 152.0% | 152.0% | HIGH |
| Riboflavin (B2) (mg) | 1.1mg | 83.4% | 83.4% | OK |
| Niacin (B3) (mg) | 26.6mg | 166.4% | 166.4% | HIGH |
| Pantothenic acid (B5) (mg) | 2.7mg | 54.4% | 54.4% | LOW |
| Pyridoxine (B6) (mg) | 2.1mg | 124.5% | 124.5% | OK |
| Biotin (B7) (ug) | 33.9μg | 113.1% | 113.1% | OK |
| Vitamin C (mg) | 110.0mg | 122.2% | 122.2% | OK |
| Vitamin D3 equivalents (ug) | 14.9μg | 99.4% | 99.4% | OK |
| Vitamin E (mg) | 14.0mg | 93.6% | 93.6% | OK |
| Zinc (Zn) (mg) | 14.5mg | 131.4% | 131.4% | OK |
| Total saturated fatty acids, equated (g) | 47.1g | 213.9% | 213.9% | HIGH |
| Cholesterol (mg) | 249.4mg | 83.1% | 83.1% | OK |
| Total long chain omega 3 fatty acids, equated (mg) | 280.7mg | 17.5% | 17.5% | LOW |
Nutrients at good levels: 24 of 34
Nutrients below target: 3 of 34
Nutrients above target: 7 of 34