Optimization Score: 5.16
Diet Type: vegan
Execution Time: 2535.5 seconds
Generations: 258
Foods Used: 28
Date: 2025-04-16
| Food | Amount |
|---|---|
| Nut, chestnut, raw, unsalted | 292.7g |
| Sauce, pasta, tomato-based, commercial, heated | 161.4g |
| Plum, dark, canned in syrup, syrup only | 138.5g |
| Mullet, yelloweye, fillet, baked, no added fat | 113.5g |
| Confectionery, almond, chocolate-coated | 90.5g |
| Margarine spread, polyunsaturated (70% fat), reduced salt (sodium 280 mg/100 g) | 86.4g |
| Breakfast cereal, whole wheat, flakes, dried fruit & nuts, added fibre, vitamins B1, B2, B3 & folate, Ca & Fe | 56.1g |
| Marmalade, orange | 55.0g |
| Scone, plain, homemade | 47.6g |
| Potato crisps or chips, plain, salted | 42.6g |
| Tomato, whole, canned in tomato juice, drained | 26.1g |
| Quinoa, uncooked | 18.8g |
| Nut, hazelnut, raw, unsalted | 17.5g |
| Oil, blend of monounsaturated vegetable oils | 0.0g |
| Tofu (soy bean curd), firm, as purchased | 0.0g |
| Oil, vegetable | 0.0g |
| Bar, muesli, plain or with dried fruit, yoghurt-coated | 0.0g |
| Custard powder, vanilla, dry mix | 0.0g |
| Bean, red kidney, dried | 0.0g |
| Sauce, pasta, basil pesto, commercial | 0.0g |
| Cocoa powder | 0.0g |
| Flour, wheat, wholemeal, self-raising | 0.0g |
| Fennel, fresh, boiled, drained | 0.0g |
| Apple, dried | 0.0g |
| Margarine spread, monounsaturated (greater than 65% fat) | 0.0g |
| Nut, cashew, roasted, unsalted | 0.0g |
| Bar, snack, with >55% nuts | 0.0g |
| Grape, green, raw | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 11871.3 | 109.1% | 109.1% | OK |
| Protein (g) | 69.0g | 75.9% | 75.9% | LOW |
| Fat, total (g) | 136.3g | 156.7% | 156.7% | HIGH |
| Available carbohydrate, without sugar alcohols (g) | 308.5g | 94.9% | 94.9% | OK |
| Calcium (Ca) (mg) | 713.3mg | 71.3% | 71.3% | LOW |
| Chloride (Cl) (mg) | 2033.8mg | 88.4% | 88.4% | OK |
| Chromium (Cr) (ug) | 41.1μg | 117.5% | 117.5% | OK |
| Copper (Cu) (mg) | 1.3mg | 139.7% | 139.7% | OK |
| Total dietary fibre (g) | 65.4g | 172.0% | 172.0% | HIGH |
| Total folates (ug) | 648.5μg | 162.1% | 162.1% | HIGH |
| Iodine (I) (ug) | 79.1μg | 52.8% | 52.8% | LOW |
| Iron (Fe) (mg) | 12.3mg | 153.7% | 153.7% | HIGH |
| Magnesium (Mg) (mg) | 403.2mg | 96.0% | 96.0% | OK |
| Manganese (Mn) (mg) | 4.0mg | 174.9% | 174.9% | HIGH |
| Molybdenum (Mo) (ug) | 55.2μg | 122.6% | 122.6% | OK |
| Phosphorus (P) (mg) | 1400.2mg | 200.0% | 200.0% | HIGH |
| Potassium (K) (mg) | 4165.8mg | 122.5% | 122.5% | OK |
| Selenium (Se) (ug) | 132.8μg | 241.4% | 241.4% | HIGH |
| Sodium (Na) (mg) | 1727.7mg | 115.2% | 115.2% | OK |
| Vitamin A retinol equivalents (ug) | 941.7μg | 104.6% | 104.6% | OK |
| Thiamin (B1) (mg) | 1.1mg | 90.7% | 90.7% | OK |
| Cobalamin (B12) (ug) | 7.0μg | 289.6% | 289.6% | HIGH |
| Riboflavin (B2) (mg) | 1.1mg | 83.5% | 83.5% | OK |
| Niacin (B3) (mg) | 18.2mg | 113.4% | 113.4% | OK |
| Pantothenic acid (B5) (mg) | 2.4mg | 47.8% | 47.8% | LOW |
| Pyridoxine (B6) (mg) | 2.1mg | 126.1% | 126.1% | OK |
| Biotin (B7) (ug) | 27.8μg | 92.8% | 92.8% | OK |
| Vitamin C (mg) | 135.8mg | 150.9% | 150.9% | HIGH |
| Vitamin D3 equivalents (ug) | 9.5μg | 63.3% | 63.3% | LOW |
| Vitamin E (mg) | 25.0mg | 166.8% | 166.8% | HIGH |
| Zinc (Zn) (mg) | 7.7mg | 70.1% | 70.1% | LOW |
| Total saturated fatty acids, equated (g) | 41.3g | 187.8% | 187.8% | HIGH |
| Cholesterol (mg) | 179.6mg | 59.9% | 59.9% | LOW |
| Total long chain omega 3 fatty acids, equated (mg) | 908.8mg | 56.8% | 56.8% | LOW |
Nutrients at good levels: 15 of 34
Nutrients below target: 8 of 34
Nutrients above target: 11 of 34