Optimization Score: 5.63
Diet Type: vegan
Execution Time: 1474.6 seconds
Generations: 92
Foods Used: 26
Date: 2025-04-02
| Food | Amount |
|---|---|
| Flathead, flesh, baked, no added fat | 203.3g |
| Bread, from white flour, added fibre | 120.1g |
| Wine, red, sparkling | 113.7g |
| Peach, canned in pear juice | 112.6g |
| Spread, hazelnut & chocolate flavoured | 104.9g |
| Margarine spread, polyunsaturated (70% fat), reduced salt (sodium 280 mg/100 g) | 100.1g |
| Bread, wrap, white, commercial | 84.7g |
| Mineral water, citrus flavoured | 83.8g |
| Cabbage, mustard, raw | 65.8g |
| Mandarin, canned in syrup, drained | 58.3g |
| Quinoa, black, uncooked | 49.0g |
| Soft drink, cola flavour, decaffeinated | 44.3g |
| Biscuit, sweet, wheatmeal | 33.0g |
| Breakfast cereal, puffed or popped rice, cocoa coating, added vitamins B1, B2, B3, C & folate, Ca, Fe & Zn | 29.8g |
| Cordial base, 40% citrus fruit juice, regular | 29.5g |
| Pasta, white wheat flour & spinach, dry | 17.8g |
| Semolina, uncooked | 16.0g |
| Kombucha, flavoured, added juice or intense sweeteners | 15.6g |
| Bread, from white flour, toasted | 15.0g |
| Jam, stone fruit | 13.2g |
| Chicory, raw | 9.2g |
| Slice, brownie, chocolate, without nuts, commercial | 2.8g |
| Baking powder, dry powder | 0.8g |
| Spelt, boiled, no added fat or salt | 0.0g |
| Lentil, green, hulled, dry | 0.0g |
| Flour, wheat, white, high protein or bread making flour | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 12184.6 | 112.0% | 112.0% | OK |
| Protein (g) | 104.1g | 114.4% | 114.4% | OK |
| Fat, total (g) | 124.5g | 143.2% | 143.2% | OK |
| Available carbohydrate, without sugar alcohols (g) | 310.9g | 95.7% | 95.7% | OK |
| Calcium (Ca) (mg) | 713.1mg | 71.3% | 71.3% | LOW |
| Chloride (Cl) (mg) | 2235.0mg | 97.2% | 97.2% | OK |
| Chromium (Cr) (ug) | 23.4μg | 66.7% | 66.7% | LOW |
| Copper (Cu) (mg) | 1.1mg | 125.0% | 125.0% | OK |
| Total dietary fibre (g) | 30.2g | 79.5% | 79.5% | LOW |
| Total folates (ug) | 1094.7μg | 273.7% | 273.7% | HIGH |
| Iodine (I) (ug) | 142.4μg | 94.9% | 94.9% | OK |
| Iron (Fe) (mg) | 13.6mg | 170.0% | 170.0% | HIGH |
| Magnesium (Mg) (mg) | 395.5mg | 94.2% | 94.2% | OK |
| Manganese (Mn) (mg) | 3.9mg | 169.9% | 169.9% | HIGH |
| Molybdenum (Mo) (ug) | 43.5μg | 96.6% | 96.6% | OK |
| Phosphorus (P) (mg) | 1715.0mg | 245.0% | 245.0% | HIGH |
| Potassium (K) (mg) | 3066.8mg | 90.2% | 90.2% | OK |
| Selenium (Se) (ug) | 150.2μg | 273.0% | 273.0% | HIGH |
| Sodium (Na) (mg) | 2137.9mg | 142.5% | 142.5% | OK |
| Vitamin A retinol equivalents (ug) | 1110.8μg | 123.4% | 123.4% | OK |
| Thiamin (B1) (mg) | 2.0mg | 169.1% | 169.1% | HIGH |
| Cobalamin (B12) (ug) | 4.6μg | 193.1% | 193.1% | HIGH |
| Riboflavin (B2) (mg) | 1.2mg | 94.9% | 94.9% | OK |
| Niacin (B3) (mg) | 18.2mg | 113.8% | 113.8% | OK |
| Pantothenic acid (B5) (mg) | 2.3mg | 45.6% | 45.6% | LOW |
| Pyridoxine (B6) (mg) | 1.5mg | 87.7% | 87.7% | OK |
| Biotin (B7) (ug) | 30.9μg | 103.0% | 103.0% | OK |
| Vitamin C (mg) | 106.6mg | 118.4% | 118.4% | OK |
| Vitamin D3 equivalents (ug) | 12.7μg | 84.7% | 84.7% | OK |
| Vitamin E (mg) | 14.1mg | 94.1% | 94.1% | OK |
| Zinc (Zn) (mg) | 9.6mg | 86.9% | 86.9% | OK |
| Total saturated fatty acids, equated (g) | 31.6g | 143.6% | 143.6% | OK |
| Cholesterol (mg) | 167.3mg | 55.8% | 55.8% | LOW |
| Total long chain omega 3 fatty acids, equated (mg) | 581.9mg | 36.4% | 36.4% | LOW |
Nutrients at good levels: 21 of 34
Nutrients below target: 6 of 34
Nutrients above target: 7 of 34