Optimization Score: 3.86
Diet Type: vegan
Execution Time: 3426.0 seconds
Generations: 347
Foods Used: 25
Date: 2025-03-24
| Food | Amount |
|---|---|
| Tart, custard, commercial | 347.8g |
| Okra, raw | 299.2g |
| Wine, white, cooked | 276.1g |
| Blue grenadier, flesh, raw | 195.6g |
| Pizza, ham & pineapple, purchased frozen, baked | 167.9g |
| Jam, plum | 105.9g |
| Margarine spread, polyunsaturated (70% fat), reduced salt (sodium 280 mg/100 g) | 98.7g |
| Bread, mixed grain | 64.5g |
| Date, dried | 49.5g |
| Breakfast cereal, whole wheat, flakes, dried fruit & nuts, added fibre, vitamins B1, B2, B3 & folate, Ca & Fe | 25.1g |
| Mango, pulped, canned | 12.3g |
| Cardamom seed, dried, ground | 10.6g |
| Oil, rice bran | 1.4g |
| Juice, apple & blackcurrant, commercial | 0.0g |
| Raspberry, canned in syrup | 0.0g |
| Capsicum, green, fresh, raw | 0.0g |
| Tapioca, pearl or seed style, uncooked | 0.0g |
| Bread, from white flour, added dried fruit | 0.0g |
| Beverage base, chocolate flavour, unfortified (Nesquik brand) | 0.0g |
| Sauce, tomato, commercial | 0.0g |
| Watercress, raw | 0.0g |
| Cumquat (kumquat), raw | 0.0g |
| Slice, brownie, chocolate, with nuts, homemade | 0.0g |
| Custard, vanilla, regular fat | 0.0g |
| Rice beverage, fluid, added calcium | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 11969.4 | 110.0% | 110.0% | OK |
| Protein (g) | 93.3g | 102.6% | 102.6% | OK |
| Fat, total (g) | 126.1g | 144.9% | 144.9% | OK |
| Available carbohydrate, without sugar alcohols (g) | 306.8g | 94.4% | 94.4% | OK |
| Calcium (Ca) (mg) | 1097.6mg | 109.8% | 109.8% | OK |
| Chloride (Cl) (mg) | 2996.5mg | 130.3% | 130.3% | OK |
| Chromium (Cr) (ug) | 27.9μg | 79.7% | 79.7% | LOW |
| Copper (Cu) (mg) | 1.1mg | 116.8% | 116.8% | OK |
| Total dietary fibre (g) | 36.2g | 95.4% | 95.4% | OK |
| Total folates (ug) | 487.1μg | 121.8% | 121.8% | OK |
| Iodine (I) (ug) | 138.1μg | 92.0% | 92.0% | OK |
| Iron (Fe) (mg) | 14.6mg | 182.1% | 182.1% | HIGH |
| Magnesium (Mg) (mg) | 417.0mg | 99.3% | 99.3% | OK |
| Manganese (Mn) (mg) | 3.5mg | 153.6% | 153.6% | HIGH |
| Molybdenum (Mo) (ug) | 44.7μg | 99.3% | 99.3% | OK |
| Phosphorus (P) (mg) | 1684.4mg | 240.6% | 240.6% | HIGH |
| Potassium (K) (mg) | 3124.2mg | 91.9% | 91.9% | OK |
| Selenium (Se) (ug) | 158.7μg | 288.5% | 288.5% | HIGH |
| Sodium (Na) (mg) | 2439.6mg | 162.6% | 162.6% | HIGH |
| Vitamin A retinol equivalents (ug) | 1110.2μg | 123.4% | 123.4% | OK |
| Thiamin (B1) (mg) | 1.4mg | 120.1% | 120.1% | OK |
| Cobalamin (B12) (ug) | 3.3μg | 138.7% | 138.7% | OK |
| Riboflavin (B2) (mg) | 1.6mg | 119.4% | 119.4% | OK |
| Niacin (B3) (mg) | 20.7mg | 129.5% | 129.5% | OK |
| Pantothenic acid (B5) (mg) | 2.5mg | 51.0% | 51.0% | LOW |
| Pyridoxine (B6) (mg) | 1.4mg | 81.6% | 81.6% | OK |
| Biotin (B7) (ug) | 25.4μg | 84.6% | 84.6% | OK |
| Vitamin C (mg) | 124.6mg | 138.5% | 138.5% | OK |
| Vitamin D3 equivalents (ug) | 11.4μg | 76.3% | 76.3% | LOW |
| Vitamin E (mg) | 14.3mg | 95.1% | 95.1% | OK |
| Zinc (Zn) (mg) | 9.6mg | 87.2% | 87.2% | OK |
| Total saturated fatty acids, equated (g) | 41.2g | 187.2% | 187.2% | HIGH |
| Cholesterol (mg) | 292.3mg | 97.4% | 97.4% | OK |
| Total long chain omega 3 fatty acids, equated (mg) | 637.7mg | 39.9% | 39.9% | LOW |
Nutrients at good levels: 24 of 34
Nutrients below target: 4 of 34
Nutrients above target: 6 of 34