Optimization Score: 6.18
Diet Type: vegan
Execution Time: 4028.3 seconds
Generations: 338
Foods Used: 26
Date: 2025-03-25
| Food | Amount |
|---|---|
| Cabbage, white, boiled, drained | 359.9g |
| Silver perch, aquacultured, steamed, no added fat | 218.3g |
| Custard, vanilla, regular fat | 213.9g |
| Apricot, raw | 184.0g |
| Soy beverage, regular fat (3% fat), added Ca & vitamins A, B1, B2 & B12 | 144.1g |
| Lolly, jelly varieties | 112.2g |
| Bulgur, soaked in water, no added fat or salt | 93.0g |
| Biscuit, savoury, rice cracker, added vegetable powder | 84.9g |
| Apricot, dried | 80.6g |
| Bread roll, from wholemeal flour, toasted | 79.8g |
| Noodle, wheat, instant, flavoured, boiled, drained | 63.4g |
| Breakfast cereal, puffed or popped rice, cocoa coating, added vitamins B1, B2, B3, C & folate, Ca, Fe & Zn | 10.1g |
| Bar, snack, with >35% nuts, added protein | 8.8g |
| Taco seasoning mix, chilli-based | 5.4g |
| Paste, soybean | 0.0g |
| Meat alternative, mycoprotein/fungus base, cooked | 0.0g |
| Bean, haricot, dried, boiled, drained | 0.0g |
| Bread, damper, from white flour, homemade | 0.0g |
| Breadcrumbs, white | 0.0g |
| Mayonnaise, low fat, commercial | 0.0g |
| Rocket, fresh, raw | 0.0g |
| Soft drink, fruit flavours, intense sweetened or diet | 0.0g |
| Meat alternative, mycoprotein/fungus base, commercial, as purchased | 0.0g |
| Guava, Hawaiian, raw | 0.0g |
| Cabbage, Chinese, raw | 0.0g |
| Biscuit, savoury, from rye flour, crispbread | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 10203.7 | 93.8% | 93.8% | OK |
| Protein (g) | 102.9g | 113.1% | 113.1% | OK |
| Fat, total (g) | 70.4g | 80.9% | 80.9% | OK |
| Available carbohydrate, without sugar alcohols (g) | 333.6g | 102.6% | 102.6% | OK |
| Calcium (Ca) (mg) | 851.1mg | 85.1% | 85.1% | OK |
| Chloride (Cl) (mg) | 2205.2mg | 95.9% | 95.9% | OK |
| Chromium (Cr) (ug) | 26.1μg | 74.6% | 74.6% | LOW |
| Copper (Cu) (mg) | 1.3mg | 148.4% | 148.4% | OK |
| Total dietary fibre (g) | 35.0g | 92.1% | 92.1% | OK |
| Total folates (ug) | 433.8μg | 108.5% | 108.5% | OK |
| Iodine (I) (ug) | 169.9μg | 113.3% | 113.3% | OK |
| Iron (Fe) (mg) | 13.6mg | 169.7% | 169.7% | HIGH |
| Magnesium (Mg) (mg) | 385.5mg | 91.8% | 91.8% | OK |
| Manganese (Mn) (mg) | 4.0mg | 175.7% | 175.7% | HIGH |
| Molybdenum (Mo) (ug) | 62.3μg | 138.6% | 138.6% | OK |
| Phosphorus (P) (mg) | 1801.7mg | 257.4% | 257.4% | HIGH |
| Potassium (K) (mg) | 4631.8mg | 136.2% | 136.2% | OK |
| Selenium (Se) (ug) | 102.8μg | 186.9% | 186.9% | HIGH |
| Sodium (Na) (mg) | 2207.1mg | 147.1% | 147.1% | OK |
| Vitamin A retinol equivalents (ug) | 1196.9μg | 133.0% | 133.0% | OK |
| Thiamin (B1) (mg) | 1.8mg | 146.4% | 146.4% | OK |
| Cobalamin (B12) (ug) | 6.5μg | 271.0% | 271.0% | HIGH |
| Riboflavin (B2) (mg) | 1.9mg | 143.8% | 143.8% | OK |
| Niacin (B3) (mg) | 17.5mg | 109.5% | 109.5% | OK |
| Pantothenic acid (B5) (mg) | 2.3mg | 45.8% | 45.8% | LOW |
| Pyridoxine (B6) (mg) | 1.5mg | 90.3% | 90.3% | OK |
| Biotin (B7) (ug) | 21.1μg | 70.4% | 70.4% | LOW |
| Vitamin C (mg) | 105.4mg | 117.2% | 117.2% | OK |
| Vitamin D3 equivalents (ug) | 4.5μg | 30.3% | 30.3% | LOW |
| Vitamin E (mg) | 8.1mg | 53.9% | 53.9% | LOW |
| Zinc (Zn) (mg) | 9.1mg | 83.0% | 83.0% | OK |
| Total saturated fatty acids, equated (g) | 20.4g | 92.7% | 92.7% | OK |
| Cholesterol (mg) | 216.3mg | 72.1% | 72.1% | LOW |
| Total long chain omega 3 fatty acids, equated (mg) | 3275.2mg | 204.7% | 204.7% | HIGH |
Nutrients at good levels: 22 of 34
Nutrients below target: 6 of 34
Nutrients above target: 6 of 34