Optimization Score: 6.25
Diet Type: vegan
Execution Time: 2542.1 seconds
Generations: 191
Foods Used: 16
Date: 2025-04-03
| Food | Amount |
|---|---|
| Snow pea, fresh, boiled, drained | 271.1g |
| Silver perch, aquacultured, steamed, no added fat | 234.3g |
| Corn, kernels, purchased frozen, boiled, drained | 183.4g |
| Vanilla, artificial or imitation | 155.0g |
| Flour, gluten free, plain | 147.4g |
| Lolly, hard varieties | 144.0g |
| Oat beverage, fluid, added calcium | 133.0g |
| Dressing, French or Italian, regular fat, commercial | 116.1g |
| Broccoli, fresh, raw | 90.9g |
| Bread, from white flour, toasted | 64.9g |
| Chocolate, compound, cooking | 54.0g |
| Coriander seed, dried, ground | 25.4g |
| Muesli, toasted, added dried fruit & nuts, unfortified | 5.4g |
| Cornmeal (polenta), boiled, no added fat or salt | 0.0g |
| Bean, red kidney, fresh, raw | 0.0g |
| Bread, from white Jackaroo flour, added fibre and vitamins B1 & folate & Fe, toasted | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 12570.1 | 115.6% | 115.6% | OK |
| Protein (g) | 92.7g | 101.8% | 101.8% | OK |
| Fat, total (g) | 96.1g | 110.5% | 110.5% | OK |
| Available carbohydrate, without sugar alcohols (g) | 431.4g | 132.7% | 132.7% | OK |
| Calcium (Ca) (mg) | 771.6mg | 77.2% | 77.2% | LOW |
| Chloride (Cl) (mg) | 3353.4mg | 145.8% | 145.8% | OK |
| Chromium (Cr) (ug) | 25.1μg | 71.6% | 71.6% | LOW |
| Copper (Cu) (mg) | 0.9mg | 100.3% | 100.3% | OK |
| Total dietary fibre (g) | 36.8g | 96.9% | 96.9% | OK |
| Total folates (ug) | 397.2μg | 99.3% | 99.3% | OK |
| Iodine (I) (ug) | 135.3μg | 90.2% | 90.2% | OK |
| Iron (Fe) (mg) | 13.3mg | 165.7% | 165.7% | HIGH |
| Magnesium (Mg) (mg) | 457.6mg | 109.0% | 109.0% | OK |
| Manganese (Mn) (mg) | 3.8mg | 166.2% | 166.2% | HIGH |
| Molybdenum (Mo) (ug) | 54.8μg | 121.8% | 121.8% | OK |
| Phosphorus (P) (mg) | 1688.8mg | 241.3% | 241.3% | HIGH |
| Potassium (K) (mg) | 3658.8mg | 107.6% | 107.6% | OK |
| Selenium (Se) (ug) | 110.4μg | 200.7% | 200.7% | HIGH |
| Sodium (Na) (mg) | 2143.4mg | 142.9% | 142.9% | OK |
| Vitamin A retinol equivalents (ug) | 182.1μg | 20.2% | 20.2% | LOW |
| Thiamin (B1) (mg) | 1.3mg | 109.9% | 109.9% | OK |
| Cobalamin (B12) (ug) | 4.8μg | 200.1% | 200.1% | HIGH |
| Riboflavin (B2) (mg) | 1.2mg | 94.0% | 94.0% | OK |
| Niacin (B3) (mg) | 15.1mg | 94.1% | 94.1% | OK |
| Pantothenic acid (B5) (mg) | 1.6mg | 32.1% | 32.1% | LOW |
| Pyridoxine (B6) (mg) | 1.6mg | 94.3% | 94.3% | OK |
| Biotin (B7) (ug) | 30.6μg | 101.9% | 101.9% | OK |
| Vitamin C (mg) | 211.2mg | 234.7% | 234.7% | HIGH |
| Vitamin D3 equivalents (ug) | 4.7μg | 31.2% | 31.2% | LOW |
| Vitamin E (mg) | 12.6mg | 84.0% | 84.0% | OK |
| Zinc (Zn) (mg) | 9.7mg | 88.2% | 88.2% | OK |
| Total saturated fatty acids, equated (g) | 30.7g | 139.7% | 139.7% | OK |
| Cholesterol (mg) | 207.8mg | 69.3% | 69.3% | LOW |
| Total long chain omega 3 fatty acids, equated (mg) | 3510.2mg | 219.4% | 219.4% | HIGH |
Nutrients at good levels: 21 of 34
Nutrients below target: 6 of 34
Nutrients above target: 7 of 34