Optimization Score: 5.56
Diet Type: vegan
Execution Time: 2183.3 seconds
Generations: 84
Foods Used: 22
Date: 2025-04-06
| Food | Amount |
|---|---|
| Cod or hake, smoked, steamed | 160.2g |
| Pudding, sticky date, homemade | 148.4g |
| Bread, from wholemeal flour, toasted | 145.1g |
| Breakfast cereal, beverage, non-chocolate flavours, added vitamins A, B1, B2, B3, B6, B12, C & folate & Ca | 138.5g |
| Celery, fresh, raw | 119.7g |
| Grape, waltham cross, raw | 107.4g |
| Fennel, fresh, raw | 105.8g |
| Wine, white, sauvignon blanc | 104.2g |
| Wine, fortified, sherry, dry style (approximately 1% sugars) | 96.3g |
| Lettuce, mignonette, raw | 84.4g |
| Bread, mixed grain, toasted | 71.7g |
| Chilli (chili), green, raw | 63.5g |
| Glucose, liquid or syrup | 63.0g |
| Margarine spread, polyunsaturated (70% fat), reduced salt (sodium 280 mg/100 g) | 59.2g |
| Cabbage, mustard, boiled, drained | 58.6g |
| Margarine spread, monounsaturated, reduced fat (55% fat) & salt (sodium 380 mg/100 g) | 44.8g |
| Breakfast cereal, mixed grain (wheat & oat), flakes, apricot & sultana, added vitamins B1, B2, B3 & folate & Fe | 28.8g |
| Bread, from white flour, Turkish, toasted | 28.2g |
| Jelly crystals, sugar sweetened, all flavours | 10.8g |
| Spelt, boiled, no added fat or salt | 0.0g |
| Bar, snack, with >35% nuts, added protein | 0.0g |
| Capers, pickled, canned, drained | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 11444.5 | 105.2% | 105.2% | OK |
| Protein (g) | 81.9g | 90.0% | 90.0% | OK |
| Fat, total (g) | 104.4g | 120.1% | 120.1% | OK |
| Available carbohydrate, without sugar alcohols (g) | 314.1g | 96.7% | 96.7% | OK |
| Calcium (Ca) (mg) | 907.6mg | 90.8% | 90.8% | OK |
| Chloride (Cl) (mg) | 3943.5mg | 171.5% | 171.5% | HIGH |
| Chromium (Cr) (ug) | 38.2μg | 109.2% | 109.2% | OK |
| Copper (Cu) (mg) | 0.9mg | 101.3% | 101.3% | OK |
| Total dietary fibre (g) | 41.6g | 109.4% | 109.4% | OK |
| Total folates (ug) | 1004.2μg | 251.0% | 251.0% | HIGH |
| Iodine (I) (ug) | 200.4μg | 133.6% | 133.6% | OK |
| Iron (Fe) (mg) | 13.2mg | 164.8% | 164.8% | HIGH |
| Magnesium (Mg) (mg) | 339.8mg | 80.9% | 80.9% | OK |
| Manganese (Mn) (mg) | 5.2mg | 224.6% | 224.6% | HIGH |
| Molybdenum (Mo) (ug) | 88.1μg | 195.8% | 195.8% | HIGH |
| Phosphorus (P) (mg) | 1430.8mg | 204.4% | 204.4% | HIGH |
| Potassium (K) (mg) | 3147.2mg | 92.6% | 92.6% | OK |
| Selenium (Se) (ug) | 103.6μg | 188.4% | 188.4% | HIGH |
| Sodium (Na) (mg) | 3365.7mg | 224.4% | 224.4% | HIGH |
| Vitamin A retinol equivalents (ug) | 1416.5μg | 157.4% | 157.4% | HIGH |
| Thiamin (B1) (mg) | 2.1mg | 170.8% | 170.8% | HIGH |
| Cobalamin (B12) (ug) | 1.7μg | 72.9% | 72.9% | LOW |
| Riboflavin (B2) (mg) | 1.2mg | 95.9% | 95.9% | OK |
| Niacin (B3) (mg) | 16.2mg | 101.0% | 101.0% | OK |
| Pantothenic acid (B5) (mg) | 6.0mg | 120.4% | 120.4% | OK |
| Pyridoxine (B6) (mg) | 1.4mg | 81.9% | 81.9% | OK |
| Biotin (B7) (ug) | 18.2μg | 60.6% | 60.6% | LOW |
| Vitamin C (mg) | 169.3mg | 188.1% | 188.1% | HIGH |
| Vitamin D3 equivalents (ug) | 12.1μg | 80.7% | 80.7% | OK |
| Vitamin E (mg) | 14.1mg | 94.1% | 94.1% | OK |
| Zinc (Zn) (mg) | 6.5mg | 59.1% | 59.1% | LOW |
| Total saturated fatty acids, equated (g) | 33.9g | 154.2% | 154.2% | HIGH |
| Cholesterol (mg) | 202.8mg | 67.6% | 67.6% | LOW |
| Total long chain omega 3 fatty acids, equated (mg) | 502.9mg | 31.4% | 31.4% | LOW |
Nutrients at good levels: 17 of 34
Nutrients below target: 5 of 34
Nutrients above target: 12 of 34