Optimization Score: 4.95
Diet Type: vegan
Execution Time: 3217.8 seconds
Generations: 383
Foods Used: 15
Date: 2025-03-29
| Food | Amount |
|---|---|
| Apricot, canned in pear juice, drained | 450.7g |
| Tomato, whole, canned in tomato juice, undrained | 276.7g |
| Bream, fillet, steamed, no added fat | 144.8g |
| Biscuit, savoury, rice cracker, added vegetable powder | 138.6g |
| Cod or hake, smoked, steamed | 129.2g |
| Broccoli, fresh, baked, no added fat | 115.4g |
| Bread, garlic or herb, homemade, cooked | 96.7g |
| Biscuit, savoury, from white wheat flour, water cracker style | 88.2g |
| Sauce, pasta, basil pesto, commercial | 66.5g |
| Nutmeg, dried, ground | 52.1g |
| Mixed leafy greens, commercial, raw | 36.8g |
| Flathead, flesh, baked, no added fat | 15.9g |
| Seaweed, boiled, drained | 8.3g |
| Melon, hairy, fresh, 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) | 9897.6 | 91.0% | 91.0% | OK |
| Protein (g) | 111.4g | 122.4% | 122.4% | OK |
| Fat, total (g) | 81.6g | 93.8% | 93.8% | OK |
| Available carbohydrate, without sugar alcohols (g) | 266.4g | 82.0% | 82.0% | OK |
| Calcium (Ca) (mg) | 645.2mg | 64.5% | 64.5% | LOW |
| Chloride (Cl) (mg) | 2181.6mg | 94.9% | 94.9% | OK |
| Chromium (Cr) (ug) | 37.2μg | 106.2% | 106.2% | OK |
| Copper (Cu) (mg) | 0.8mg | 88.1% | 88.1% | OK |
| Total dietary fibre (g) | 44.5g | 117.2% | 117.2% | OK |
| Total folates (ug) | 535.3μg | 133.8% | 133.8% | OK |
| Iodine (I) (ug) | 144.3μg | 96.2% | 96.2% | OK |
| Iron (Fe) (mg) | 13.3mg | 166.6% | 166.6% | HIGH |
| Magnesium (Mg) (mg) | 428.5mg | 102.0% | 102.0% | OK |
| Manganese (Mn) (mg) | 2.9mg | 127.6% | 127.6% | OK |
| Molybdenum (Mo) (ug) | 88.1μg | 195.7% | 195.7% | HIGH |
| Phosphorus (P) (mg) | 1514.9mg | 216.4% | 216.4% | HIGH |
| Potassium (K) (mg) | 3691.3mg | 108.6% | 108.6% | OK |
| Selenium (Se) (ug) | 156.5μg | 284.5% | 284.5% | HIGH |
| Sodium (Na) (mg) | 3469.0mg | 231.3% | 231.3% | HIGH |
| Vitamin A retinol equivalents (ug) | 1227.3μg | 136.4% | 136.4% | OK |
| Thiamin (B1) (mg) | 1.4mg | 114.9% | 114.9% | OK |
| Cobalamin (B12) (ug) | 3.8μg | 156.4% | 156.4% | HIGH |
| Riboflavin (B2) (mg) | 1.1mg | 83.9% | 83.9% | OK |
| Niacin (B3) (mg) | 17.2mg | 107.6% | 107.6% | OK |
| Pantothenic acid (B5) (mg) | 3.1mg | 62.5% | 62.5% | LOW |
| Pyridoxine (B6) (mg) | 1.5mg | 88.0% | 88.0% | OK |
| Biotin (B7) (ug) | 27.7μg | 92.4% | 92.4% | OK |
| Vitamin C (mg) | 173.2mg | 192.4% | 192.4% | HIGH |
| Vitamin D3 equivalents (ug) | 6.5μg | 43.6% | 43.6% | LOW |
| Vitamin E (mg) | 14.2mg | 94.8% | 94.8% | OK |
| Zinc (Zn) (mg) | 9.8mg | 89.2% | 89.2% | OK |
| Total saturated fatty acids, equated (g) | 34.7g | 157.6% | 157.6% | HIGH |
| Cholesterol (mg) | 234.4mg | 78.1% | 78.1% | LOW |
| Total long chain omega 3 fatty acids, equated (mg) | 1911.4mg | 119.5% | 119.5% | OK |
Nutrients at good levels: 22 of 34
Nutrients below target: 4 of 34
Nutrients above target: 8 of 34