Optimization Score: 4.78
Diet Type: vegan
Execution Time: 2953.9 seconds
Generations: 280
Foods Used: 28
Date: 2025-04-15
| Food | Amount |
|---|---|
| Bamboo shoot, canned in water, heated, drained | 228.4g |
| Passionfruit, pulp, canned | 215.8g |
| Yoghurt, flavoured, low fat (0.2%), intense sweetened, increased protein | 211.5g |
| Cordial base, 25% citrus fruit juice, regular | 180.3g |
| Bream, fillet, steamed, no added fat | 177.9g |
| Bean, green, fresh, boiled, drained | 174.0g |
| Raisin | 165.0g |
| Croissant, plain | 160.6g |
| Wine, red | 156.0g |
| Cabbage, Chinese flowering, boiled, drained | 132.8g |
| Nut, almond, with skin, roasted, unsalted | 35.9g |
| Gravy, prepared from dry powder with water | 31.7g |
| Biscuit, savoury, from white wheat flour, flaky cracker style | 27.9g |
| Bread, tortilla, white, commercial | 20.1g |
| Sauce, soy, commercial, reduced salt | 9.7g |
| Nut, hazelnut, raw, unsalted | 8.5g |
| Capsicum, red, fresh, fried, no added fat | 6.2g |
| Cornmeal (polenta), boiled, no added fat or salt | 0.0g |
| Capsicum, green, fresh, raw | 0.0g |
| Amaranth, grain, whole, uncooked | 0.0g |
| Yeast, dry powder | 0.0g |
| Spelt, boiled, no added fat or salt | 0.0g |
| Meat alternative, mycoprotein/fungus base, cooked | 0.0g |
| Pastry, filo, commercial, raw | 0.0g |
| Blue grenadier, flesh, steamed, no added fat | 0.0g |
| Noodle snack, wheat, flavoured, dry | 0.0g |
| Beverage base, chocolate flavour, unfortified (Nesquik brand) | 0.0g |
| Bean, red kidney, dried, boiled, drained | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 10910.4 | 100.3% | 100.3% | OK |
| Protein (g) | 105.9g | 116.3% | 116.3% | OK |
| Fat, total (g) | 74.4g | 85.5% | 85.5% | OK |
| Available carbohydrate, without sugar alcohols (g) | 327.3g | 100.7% | 100.7% | OK |
| Calcium (Ca) (mg) | 778.2mg | 77.8% | 77.8% | LOW |
| Chloride (Cl) (mg) | 2153.6mg | 93.6% | 93.6% | OK |
| Chromium (Cr) (ug) | 17.0μg | 48.5% | 48.5% | LOW |
| Copper (Cu) (mg) | 1.2mg | 131.9% | 131.9% | OK |
| Total dietary fibre (g) | 49.9g | 131.4% | 131.4% | OK |
| Total folates (ug) | 712.7μg | 178.2% | 178.2% | HIGH |
| Iodine (I) (ug) | 129.2μg | 86.1% | 86.1% | OK |
| Iron (Fe) (mg) | 12.1mg | 150.8% | 150.8% | HIGH |
| Magnesium (Mg) (mg) | 418.7mg | 99.7% | 99.7% | OK |
| Manganese (Mn) (mg) | 2.8mg | 123.6% | 123.6% | OK |
| Molybdenum (Mo) (ug) | 70.1μg | 155.8% | 155.8% | HIGH |
| Phosphorus (P) (mg) | 1590.2mg | 227.2% | 227.2% | HIGH |
| Potassium (K) (mg) | 4015.3mg | 118.1% | 118.1% | OK |
| Selenium (Se) (ug) | 118.8μg | 216.0% | 216.0% | HIGH |
| Sodium (Na) (mg) | 1905.6mg | 127.0% | 127.0% | OK |
| Vitamin A retinol equivalents (ug) | 757.6μg | 84.2% | 84.2% | OK |
| Thiamin (B1) (mg) | 1.4mg | 117.6% | 117.6% | OK |
| Cobalamin (B12) (ug) | 4.3μg | 180.7% | 180.7% | HIGH |
| Riboflavin (B2) (mg) | 1.3mg | 100.7% | 100.7% | OK |
| Niacin (B3) (mg) | 17.1mg | 106.7% | 106.7% | OK |
| Pantothenic acid (B5) (mg) | 2.3mg | 45.9% | 45.9% | LOW |
| Pyridoxine (B6) (mg) | 1.5mg | 90.9% | 90.9% | OK |
| Biotin (B7) (ug) | 44.1μg | 147.0% | 147.0% | OK |
| Vitamin C (mg) | 87.5mg | 97.2% | 97.2% | OK |
| Vitamin D3 equivalents (ug) | 3.9μg | 26.1% | 26.1% | LOW |
| Vitamin E (mg) | 15.3mg | 101.7% | 101.7% | OK |
| Zinc (Zn) (mg) | 9.8mg | 88.9% | 88.9% | OK |
| Total saturated fatty acids, equated (g) | 28.3g | 128.6% | 128.6% | OK |
| Cholesterol (mg) | 192.7mg | 64.2% | 64.2% | LOW |
| Total long chain omega 3 fatty acids, equated (mg) | 1793.4mg | 112.1% | 112.1% | OK |
Nutrients at good levels: 23 of 34
Nutrients below target: 5 of 34
Nutrients above target: 6 of 34