Optimization Score: 5.31
Diet Type: vegan
Execution Time: 4546.1 seconds
Generations: 348
Foods Used: 30
Date: 2025-04-06
| Food | Amount |
|---|---|
| Onion, mature, red skinned, fried, no added fat | 382.4g |
| Cherry, raw | 244.0g |
| Flathead, flesh, steamed, no added fat | 201.8g |
| Apricot, canned in pear juice | 176.0g |
| Bread, from white flour, added calcium, toasted | 132.7g |
| Blueberry, raw | 127.5g |
| Margarine spread, monounsaturated, reduced fat (55% fat) & salt (sodium 380 mg/100 g) | 105.4g |
| Pea, green, fresh, raw | 87.3g |
| Lolly, hard varieties | 82.0g |
| Meringue, all flavours, commercial | 72.8g |
| Flour, rye | 65.7g |
| Olive, green or black, drained | 60.2g |
| Nutmeg, dried, ground | 25.3g |
| Oil, rice bran | 5.5g |
| Seaweed, nori, dried | 2.3g |
| Pineapple, canned in syrup, drained | 0.0g |
| Yoghurt, coconut based, flavoured | 0.0g |
| Cherry, black, canned in syrup, drained | 0.0g |
| Corn, kernels, purchased frozen, raw | 0.0g |
| Grape, red globe, raw | 0.0g |
| Mango, pulped, canned | 0.0g |
| Wine, rose | 0.0g |
| Chocolate, dark, high cocoa solids | 0.0g |
| Tomato, common, raw | 0.0g |
| Wine, red, cabernet sauvignon | 0.0g |
| Bread, mixed grain | 0.0g |
| Soft drink, fruit flavours | 0.0g |
| Pasta, wholemeal wheat flour, boiled from dry, no added salt | 0.0g |
| Bar, snack, oat based, baked | 0.0g |
| Potato crisps or chips, salt & vinegar flavoured | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 11274.1 | 103.6% | 103.6% | OK |
| Protein (g) | 95.6g | 105.1% | 105.1% | OK |
| Fat, total (g) | 89.8g | 103.3% | 103.3% | OK |
| Available carbohydrate, without sugar alcohols (g) | 352.6g | 108.5% | 108.5% | OK |
| Calcium (Ca) (mg) | 853.5mg | 85.4% | 85.4% | OK |
| Chloride (Cl) (mg) | 2284.6mg | 99.3% | 99.3% | OK |
| Chromium (Cr) (ug) | 30.6μg | 87.5% | 87.5% | OK |
| Copper (Cu) (mg) | 1.1mg | 119.4% | 119.4% | OK |
| Total dietary fibre (g) | 47.9g | 126.1% | 126.1% | OK |
| Total folates (ug) | 473.6μg | 118.4% | 118.4% | OK |
| Iodine (I) (ug) | 175.0μg | 116.6% | 116.6% | OK |
| Iron (Fe) (mg) | 12.2mg | 152.5% | 152.5% | HIGH |
| Magnesium (Mg) (mg) | 394.6mg | 94.0% | 94.0% | OK |
| Manganese (Mn) (mg) | 4.3mg | 186.4% | 186.4% | HIGH |
| Molybdenum (Mo) (ug) | 39.9μg | 88.7% | 88.7% | OK |
| Phosphorus (P) (mg) | 1605.6mg | 229.4% | 229.4% | HIGH |
| Potassium (K) (mg) | 3608.2mg | 106.1% | 106.1% | OK |
| Selenium (Se) (ug) | 147.9μg | 269.0% | 269.0% | HIGH |
| Sodium (Na) (mg) | 2387.7mg | 159.2% | 159.2% | HIGH |
| Vitamin A retinol equivalents (ug) | 1203.7μg | 133.7% | 133.7% | OK |
| Thiamin (B1) (mg) | 1.7mg | 143.6% | 143.6% | OK |
| Cobalamin (B12) (ug) | 4.0μg | 165.3% | 165.3% | HIGH |
| Riboflavin (B2) (mg) | 0.8mg | 60.6% | 60.6% | LOW |
| Niacin (B3) (mg) | 22.8mg | 142.2% | 142.2% | OK |
| Pantothenic acid (B5) (mg) | 3.1mg | 62.1% | 62.1% | LOW |
| Pyridoxine (B6) (mg) | 1.3mg | 78.0% | 78.0% | LOW |
| Biotin (B7) (ug) | 13.3μg | 44.3% | 44.3% | LOW |
| Vitamin C (mg) | 118.6mg | 131.8% | 131.8% | OK |
| Vitamin D3 equivalents (ug) | 12.3μg | 81.8% | 81.8% | OK |
| Vitamin E (mg) | 15.0mg | 99.7% | 99.7% | OK |
| Zinc (Zn) (mg) | 8.1mg | 73.4% | 73.4% | LOW |
| Total saturated fatty acids, equated (g) | 24.1g | 109.4% | 109.4% | OK |
| Cholesterol (mg) | 157.4mg | 52.5% | 52.5% | LOW |
| Total long chain omega 3 fatty acids, equated (mg) | 488.2mg | 30.5% | 30.5% | LOW |
Nutrients at good levels: 21 of 34
Nutrients below target: 7 of 34
Nutrients above target: 6 of 34