Optimization Score: 5.89
Diet Type: vegan
Execution Time: 1634.9 seconds
Generations: 120
Foods Used: 21
Date: 2025-03-27
| Food | Amount |
|---|---|
| Flathead, flesh, raw | 172.4g |
| Beer, mid-strength (alcohol 3-3.9% v/v) | 161.0g |
| Maize, grits, uncooked | 136.8g |
| Spinach, Mature English, fresh, boiled, drained | 118.0g |
| Bread, from white flour, Italian-style, commercial, toasted | 110.2g |
| Sauce, pasta, tomato-based, commercial, heated | 103.2g |
| Biscuit, savoury, from wheat flour, crispbread, puffed & toasted | 102.1g |
| Soft drink, fruit flavours | 97.8g |
| Soft drink, cola flavour, decaffeinated | 73.0g |
| Spam, canned | 67.3g |
| Beverage base, chocolate flavour, added vitamins A, B1, B2, C & D, Ca & Fe (Milo) | 53.0g |
| Oil, blend of polyunsaturated vegetable oils | 41.6g |
| Oats, hulled, uncooked | 21.3g |
| Nut, almond, with skin, roasted, unsalted | 16.3g |
| Breakfast cereal, flakes of corn, added vitamins B1, B2, B3, C & folate, Fe & Zn | 9.9g |
| Rice, brown, boiled, no added salt | 4.0g |
| Coriander seed, dried, ground | 2.2g |
| Breakfast cereal, whole wheat, biscuit, no added sugar, unfortified | 0.0g |
| Tapioca, pearl or seed style, uncooked | 0.0g |
| Flour, soya | 0.0g |
| Rice paper wrapper, soaked in water | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 10731.5 | 98.7% | 98.7% | OK |
| Protein (g) | 100.7g | 110.7% | 110.7% | OK |
| Fat, total (g) | 90.6g | 104.1% | 104.1% | OK |
| Available carbohydrate, without sugar alcohols (g) | 314.7g | 96.8% | 96.8% | OK |
| Calcium (Ca) (mg) | 744.6mg | 74.5% | 74.5% | LOW |
| Chloride (Cl) (mg) | 2199.2mg | 95.6% | 95.6% | OK |
| Chromium (Cr) (ug) | 49.0μg | 140.1% | 140.1% | OK |
| Copper (Cu) (mg) | 0.8mg | 83.3% | 83.3% | OK |
| Total dietary fibre (g) | 27.2g | 71.5% | 71.5% | LOW |
| Total folates (ug) | 453.4μg | 113.4% | 113.4% | OK |
| Iodine (I) (ug) | 128.3μg | 85.5% | 85.5% | OK |
| Iron (Fe) (mg) | 20.9mg | 261.0% | 261.0% | HIGH |
| Magnesium (Mg) (mg) | 394.3mg | 93.9% | 93.9% | OK |
| Manganese (Mn) (mg) | 3.2mg | 140.9% | 140.9% | OK |
| Molybdenum (Mo) (ug) | 45.4μg | 100.8% | 100.8% | OK |
| Phosphorus (P) (mg) | 1502.4mg | 214.6% | 214.6% | HIGH |
| Potassium (K) (mg) | 3653.6mg | 107.5% | 107.5% | OK |
| Selenium (Se) (ug) | 136.6μg | 248.3% | 248.3% | HIGH |
| Sodium (Na) (mg) | 2353.8mg | 156.9% | 156.9% | HIGH |
| Vitamin A retinol equivalents (ug) | 849.7μg | 94.4% | 94.4% | OK |
| Thiamin (B1) (mg) | 1.1mg | 94.2% | 94.2% | OK |
| Cobalamin (B12) (ug) | 3.2μg | 134.9% | 134.9% | OK |
| Riboflavin (B2) (mg) | 1.7mg | 127.2% | 127.2% | OK |
| Niacin (B3) (mg) | 21.9mg | 136.8% | 136.8% | OK |
| Pantothenic acid (B5) (mg) | 1.8mg | 36.7% | 36.7% | LOW |
| Pyridoxine (B6) (mg) | 1.9mg | 113.3% | 113.3% | OK |
| Biotin (B7) (ug) | 21.6μg | 72.1% | 72.1% | LOW |
| Vitamin C (mg) | 67.7mg | 75.2% | 75.2% | LOW |
| Vitamin D3 equivalents (ug) | 10.8μg | 71.9% | 71.9% | LOW |
| Vitamin E (mg) | 17.2mg | 114.6% | 114.6% | OK |
| Zinc (Zn) (mg) | 8.2mg | 74.8% | 74.8% | LOW |
| Total saturated fatty acids, equated (g) | 21.2g | 96.4% | 96.4% | OK |
| Cholesterol (mg) | 179.1mg | 59.7% | 59.7% | LOW |
| Total long chain omega 3 fatty acids, equated (mg) | 329.4mg | 20.6% | 20.6% | LOW |
Nutrients at good levels: 21 of 34
Nutrients below target: 9 of 34
Nutrients above target: 4 of 34