Optimization Score: 3.74
Diet Type: vegan
Execution Time: 3593.2 seconds
Generations: 300
Foods Used: 29
Date: 2025-03-26
| Food | Amount |
|---|---|
| Fruit drink, orange juice | 231.2g |
| Asparagus, green, raw | 216.4g |
| Soft drink, tonic water, intense sweetened or diet | 193.8g |
| Flour, cornflour, from maize starch | 188.6g |
| Alcoholic beverage, spirit, approximately 30% v/v, all (Brandy, Gin, Rum, Vodka and Whisky), cooked | 183.2g |
| Bream, fillet, raw | 148.2g |
| Kale, cooked, no added fat | 139.3g |
| Maize, grits, uncooked | 131.0g |
| Pastry, shortcrust style, commercial, raw | 124.0g |
| Soft drink, cola flavour, intense sweetened or diet, decaffeinated | 118.3g |
| Margarine spread, polyunsaturated (70% fat), reduced salt (sodium 280 mg/100 g) | 97.8g |
| Broccoli, fresh, raw | 69.5g |
| Bread, from white flour | 45.4g |
| Plum, dark, canned in syrup, drained | 43.8g |
| Flathead, flesh, steamed, no added fat | 40.4g |
| Flour, wheat, white, plain, added vitamins B1, B2, B3, B6, E & folate & Fe, Mg & Zn (Jackaroo) | 39.9g |
| Seed, linseed or flaxseed | 22.6g |
| Bun, sweet, with dried fruit, iced | 19.7g |
| Wine, fortified, port | 0.0g |
| Bread, pizza base, commercial | 0.0g |
| Fennel, fresh, raw | 0.0g |
| Cordial, blackcurrant juice, regular, recommended dilution | 0.0g |
| Muesli, granola, non-oat based, toasted, added nuts & seeds, unfortified | 0.0g |
| Coconut, fresh, young or immature, flesh | 0.0g |
| Whiting, King George, flesh, steamed, no added fat | 0.0g |
| Dill, fresh, raw | 0.0g |
| Cordial base, blackcurrant juice, regular | 0.0g |
| Oil, palm | 0.0g |
| Raspberry, canned in syrup | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 13591.1 | 124.9% | 124.9% | OK |
| Protein (g) | 89.5g | 98.4% | 98.4% | OK |
| Fat, total (g) | 120.1g | 138.1% | 138.1% | OK |
| Available carbohydrate, without sugar alcohols (g) | 401.2g | 123.4% | 123.4% | OK |
| Calcium (Ca) (mg) | 693.7mg | 69.4% | 69.4% | LOW |
| Chloride (Cl) (mg) | 1467.2mg | 63.8% | 63.8% | LOW |
| Chromium (Cr) (ug) | 52.8μg | 150.7% | 150.7% | HIGH |
| Copper (Cu) (mg) | 1.1mg | 122.0% | 122.0% | OK |
| Total dietary fibre (g) | 32.8g | 86.4% | 86.4% | OK |
| Total folates (ug) | 710.5μg | 177.6% | 177.6% | HIGH |
| Iodine (I) (ug) | 135.1μg | 90.0% | 90.0% | OK |
| Iron (Fe) (mg) | 12.2mg | 153.1% | 153.1% | HIGH |
| Magnesium (Mg) (mg) | 408.0mg | 97.1% | 97.1% | OK |
| Manganese (Mn) (mg) | 3.4mg | 147.8% | 147.8% | OK |
| Molybdenum (Mo) (ug) | 57.7μg | 128.3% | 128.3% | OK |
| Phosphorus (P) (mg) | 1331.0mg | 190.1% | 190.1% | HIGH |
| Potassium (K) (mg) | 3706.7mg | 109.0% | 109.0% | OK |
| Selenium (Se) (ug) | 121.3μg | 220.6% | 220.6% | HIGH |
| Sodium (Na) (mg) | 1519.5mg | 101.3% | 101.3% | OK |
| Vitamin A retinol equivalents (ug) | 1363.1μg | 151.5% | 151.5% | HIGH |
| Thiamin (B1) (mg) | 1.5mg | 126.6% | 126.6% | OK |
| Cobalamin (B12) (ug) | 3.7μg | 155.5% | 155.5% | HIGH |
| Riboflavin (B2) (mg) | 1.2mg | 90.6% | 90.6% | OK |
| Niacin (B3) (mg) | 15.8mg | 98.6% | 98.6% | OK |
| Pantothenic acid (B5) (mg) | 2.8mg | 56.2% | 56.2% | LOW |
| Pyridoxine (B6) (mg) | 1.7mg | 98.7% | 98.7% | OK |
| Biotin (B7) (ug) | 29.5μg | 98.4% | 98.4% | OK |
| Vitamin C (mg) | 176.9mg | 196.5% | 196.5% | HIGH |
| Vitamin D3 equivalents (ug) | 11.3μg | 75.2% | 75.2% | LOW |
| Vitamin E (mg) | 15.9mg | 105.9% | 105.9% | OK |
| Zinc (Zn) (mg) | 6.3mg | 57.2% | 57.2% | LOW |
| Total saturated fatty acids, equated (g) | 34.2g | 155.6% | 155.6% | HIGH |
| Cholesterol (mg) | 177.5mg | 59.2% | 59.2% | LOW |
| Total long chain omega 3 fatty acids, equated (mg) | 1525.3mg | 95.3% | 95.3% | OK |
Nutrients at good levels: 19 of 34
Nutrients below target: 6 of 34
Nutrients above target: 9 of 34