Optimization Score: 4.90
Diet Type: all
Execution Time: 1590.4 seconds
Generations: 187
Foods Used: 28
Date: 2025-03-23
| Food | Amount |
|---|---|
| Cassava, peeled, fresh, boiled, drained | 229.8g |
| Soy beverage, regular fat (3% fat), added Ca | 211.9g |
| Plum, dark, canned in syrup, syrup only | 174.7g |
| Yoghurt, natural, regular fat (3% fat) | 168.0g |
| Bread, from white flour, sour dough, commercial | 135.8g |
| Beer, full strength (alcohol 4-4.9% v/v), carbohydrate modified | 114.5g |
| Turkey, hindquarter, lean flesh, skin & fat, raw | 91.8g |
| Pineapple, peeled, raw | 66.2g |
| Milkfish, aquacultured, flesh, grilled, no added fat | 64.4g |
| Pineapple, canned in pineapple juice, juice only | 63.9g |
| Tea, regular, black, brewed from leaf or teabags, without milk | 59.1g |
| Kohlrabi, peeled, fresh, boiled, drained | 49.3g |
| Salmon, Pacific King, fillet, skinless, raw | 40.1g |
| Pork, medallion or loin steak, separable fat, raw | 35.7g |
| Egg, chicken, whole, hard-boiled | 29.3g |
| Nut, peanut, with skin, raw, unsalted | 22.7g |
| Chicken, thigh, lean flesh, baked, no added fat | 18.9g |
| Curry powder | 15.1g |
| Quinoa, black, uncooked | 13.5g |
| Nut, cashew, roasted, salted | 10.7g |
| Cream, imitation (non-dairy) | 6.5g |
| Breakfast cereal, whole wheat, biscuit, added vitamins B1, B2, B3 & folate, Fe & Zn | 3.9g |
| Veal, cutlet, with bone, semi-trimmed, grilled, no added fat | 0.0g |
| Mutton, boneless dice or strips, shoulder, semi-trimmed, casseroled, no added fat | 0.0g |
| Veal, cutlet, with bone, untrimmed, grilled, no added fat | 0.0g |
| Goat, forequarter, lean, raw | 0.0g |
| Beef, mince, regular fat, stir-fried, no added fat | 0.0g |
| Pork, leg steak (round, rump, topside, silverside), untrimmed, raw | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 9312.0 | 85.6% | 85.6% | OK |
| Protein (g) | 101.7g | 111.8% | 111.8% | OK |
| Fat, total (g) | 93.2g | 107.1% | 107.1% | OK |
| Available carbohydrate, without sugar alcohols (g) | 219.9g | 67.7% | 67.7% | LOW |
| Calcium (Ca) (mg) | 794.7mg | 79.5% | 79.5% | LOW |
| Chloride (Cl) (mg) | 546.8mg | 23.8% | 23.8% | LOW |
| Chromium (Cr) (ug) | 20.5μg | 58.6% | 58.6% | LOW |
| Copper (Cu) (mg) | 1.0mg | 111.0% | 111.0% | OK |
| Total dietary fibre (g) | 32.2g | 84.9% | 84.9% | OK |
| Total folates (ug) | 526.9μg | 131.7% | 131.7% | OK |
| Iodine (I) (ug) | 168.1μg | 112.1% | 112.1% | OK |
| Iron (Fe) (mg) | 12.8mg | 159.9% | 159.9% | HIGH |
| Magnesium (Mg) (mg) | 380.0mg | 90.5% | 90.5% | OK |
| Manganese (Mn) (mg) | 2.4mg | 105.6% | 105.6% | OK |
| Molybdenum (Mo) (ug) | 39.5μg | 87.7% | 87.7% | OK |
| Phosphorus (P) (mg) | 1570.6mg | 224.4% | 224.4% | HIGH |
| Potassium (K) (mg) | 3547.9mg | 104.3% | 104.3% | OK |
| Selenium (Se) (ug) | 108.8μg | 197.8% | 197.8% | HIGH |
| Sodium (Na) (mg) | 1293.2mg | 86.2% | 86.2% | OK |
| Vitamin A retinol equivalents (ug) | 353.3μg | 39.3% | 39.3% | LOW |
| Thiamin (B1) (mg) | 2.2mg | 181.2% | 181.2% | HIGH |
| Cobalamin (B12) (ug) | 4.8μg | 201.8% | 201.8% | HIGH |
| Riboflavin (B2) (mg) | 1.2mg | 89.2% | 89.2% | OK |
| Niacin (B3) (mg) | 20.1mg | 125.5% | 125.5% | OK |
| Pantothenic acid (B5) (mg) | 4.2mg | 83.6% | 83.6% | OK |
| Pyridoxine (B6) (mg) | 1.6mg | 92.3% | 92.3% | OK |
| Biotin (B7) (ug) | 32.6μg | 108.8% | 108.8% | OK |
| Vitamin C (mg) | 125.8mg | 139.8% | 139.8% | OK |
| Vitamin D3 equivalents (ug) | 10.7μg | 71.1% | 71.1% | LOW |
| Vitamin E (mg) | 15.2mg | 101.3% | 101.3% | OK |
| Zinc (Zn) (mg) | 15.5mg | 141.2% | 141.2% | OK |
| Total saturated fatty acids, equated (g) | 29.0g | 131.9% | 131.9% | OK |
| Cholesterol (mg) | 355.5mg | 118.5% | 118.5% | OK |
| Total long chain omega 3 fatty acids, equated (mg) | 1867.9mg | 116.7% | 116.7% | OK |
Nutrients at good levels: 23 of 34
Nutrients below target: 6 of 34
Nutrients above target: 5 of 34