Optimization Score: 6.37
Diet Type: vegan
Execution Time: 2912.9 seconds
Generations: 365
Foods Used: 23
Date: 2025-03-24
| Food | Amount |
|---|---|
| Lettuce, cos, raw | 321.5g |
| Doughnut, iced | 315.5g |
| Pineapple, canned in pineapple juice, juice only | 315.3g |
| Yoghurt, natural, regular fat (3% fat) | 211.5g |
| Snow pea, fresh, fried, no added fat | 170.0g |
| Flathead, flesh, steamed, no added fat | 155.0g |
| Bread, gluten free, toasted | 114.4g |
| Bean, haricot, dried | 36.7g |
| Oil, canola | 35.3g |
| Juice, orange, commercial | 15.6g |
| Carrot, baby, baked, no added fat | 9.5g |
| Bar, snack, with >35% nuts, added protein | 0.0g |
| Strawberry, canned in syrup, syrup only | 0.0g |
| Scone, plain, homemade | 0.0g |
| Cumin (cummin) seed, dried, ground | 0.0g |
| Bread, garlic, commercial, cooked | 0.0g |
| Coffee, black, from instant coffee powder | 0.0g |
| Almond beverage, no added sugar, unfortified | 0.0g |
| Nut, pine, raw, unsalted | 0.0g |
| Goji berry, dried | 0.0g |
| Fat, solid, vegetable oil based | 0.0g |
| Bread, pizza base, commercial | 0.0g |
| Bread, garlic or herb, homemade, cooked | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 10362.9 | 95.3% | 95.3% | OK |
| Protein (g) | 100.0g | 109.8% | 109.8% | OK |
| Fat, total (g) | 101.5g | 116.7% | 116.7% | OK |
| Available carbohydrate, without sugar alcohols (g) | 275.9g | 84.9% | 84.9% | OK |
| Calcium (Ca) (mg) | 771.5mg | 77.1% | 77.1% | LOW |
| Chloride (Cl) (mg) | 1663.0mg | 72.3% | 72.3% | LOW |
| Chromium (Cr) (ug) | 28.9μg | 82.5% | 82.5% | OK |
| Copper (Cu) (mg) | 1.3mg | 139.6% | 139.6% | OK |
| Total dietary fibre (g) | 29.2g | 76.9% | 76.9% | LOW |
| Total folates (ug) | 580.6μg | 145.1% | 145.1% | OK |
| Iodine (I) (ug) | 235.1μg | 156.8% | 156.8% | HIGH |
| Iron (Fe) (mg) | 12.0mg | 150.1% | 150.1% | HIGH |
| Magnesium (Mg) (mg) | 400.7mg | 95.4% | 95.4% | OK |
| Manganese (Mn) (mg) | 4.0mg | 172.2% | 172.2% | HIGH |
| Molybdenum (Mo) (ug) | 49.1μg | 109.0% | 109.0% | OK |
| Phosphorus (P) (mg) | 1594.4mg | 227.8% | 227.8% | HIGH |
| Potassium (K) (mg) | 4258.4mg | 125.2% | 125.2% | OK |
| Selenium (Se) (ug) | 122.3μg | 222.3% | 222.3% | HIGH |
| Sodium (Na) (mg) | 2355.8mg | 157.1% | 157.1% | HIGH |
| Vitamin A retinol equivalents (ug) | 1005.2μg | 111.7% | 111.7% | OK |
| Thiamin (B1) (mg) | 1.0mg | 86.3% | 86.3% | OK |
| Cobalamin (B12) (ug) | 4.5μg | 189.5% | 189.5% | HIGH |
| Riboflavin (B2) (mg) | 1.4mg | 110.6% | 110.6% | OK |
| Niacin (B3) (mg) | 18.4mg | 115.2% | 115.2% | OK |
| Pantothenic acid (B5) (mg) | 3.2mg | 63.9% | 63.9% | LOW |
| Pyridoxine (B6) (mg) | 1.5mg | 86.9% | 86.9% | OK |
| Biotin (B7) (ug) | 33.2μg | 110.6% | 110.6% | OK |
| Vitamin C (mg) | 166.7mg | 185.2% | 185.2% | HIGH |
| Vitamin D3 equivalents (ug) | 3.4μg | 22.7% | 22.7% | LOW |
| Vitamin E (mg) | 15.4mg | 102.4% | 102.4% | OK |
| Zinc (Zn) (mg) | 8.4mg | 76.5% | 76.5% | LOW |
| Total saturated fatty acids, equated (g) | 30.1g | 137.0% | 137.0% | OK |
| Cholesterol (mg) | 256.7mg | 85.6% | 85.6% | OK |
| Total long chain omega 3 fatty acids, equated (mg) | 343.7mg | 21.5% | 21.5% | LOW |
Nutrients at good levels: 19 of 34
Nutrients below target: 7 of 34
Nutrients above target: 8 of 34