Optimization Score: 5.10
Diet Type: vegan
Execution Time: 1475.6 seconds
Generations: 111
Foods Used: 29
Date: 2025-04-17
| Food | Amount |
|---|---|
| Flathead, flesh, baked, no added fat | 168.9g |
| Yoghurt, flavoured, high fat (approx 5%) | 153.5g |
| Margarine spread, monounsaturated, reduced fat (less than 65% fat) | 129.4g |
| Nut, chestnut, raw, unsalted | 105.5g |
| Spread, hazelnut & chocolate flavoured | 105.4g |
| Beer, full strength (alcohol 4-4.9% v/v), carbohydrate modified | 104.3g |
| Bread, from white flour, added iron | 87.3g |
| Corn, kernels, purchased frozen, raw | 76.6g |
| Mineral water, natural, unflavoured | 74.9g |
| Plum, davidson (native), flesh | 59.2g |
| Mandarin, canned in syrup, drained | 57.5g |
| Jam, plum | 55.4g |
| Wine, red, merlot | 49.7g |
| Biscuit, savoury, from rye flour, crispbread | 49.6g |
| Breakfast cereal, whole wheat, flakes, dried fruit & nuts, added fibre, vitamins B1, B2, B3 & folate, Ca & Fe | 43.9g |
| Cordial, 40% citrus fruit juice, regular, recommended dilution | 31.2g |
| Quinoa, red, uncooked | 21.5g |
| Cherry, black, canned in syrup | 17.3g |
| Pea, green, fresh, boiled, drained | 15.0g |
| Capsicum, green, fresh, raw | 13.5g |
| Seed, sunflower | 11.3g |
| Oil, soybean | 5.4g |
| Fat, solid, vegetable oil based | 0.0g |
| Nutmeg, dried, ground | 0.0g |
| Coconut, grated & desiccated | 0.0g |
| Margarine spread, monounsaturated (70% fat), reduced salt (sodium 350 mg/100 g), added phytosterols | 0.0g |
| Bean, broad, fresh, raw | 0.0g |
| Curry powder | 0.0g |
| Oil, rice bran | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 12398.2 | 114.0% | 114.0% | OK |
| Protein (g) | 94.2g | 103.5% | 103.5% | OK |
| Fat, total (g) | 140.7g | 161.7% | 161.7% | HIGH |
| Available carbohydrate, without sugar alcohols (g) | 297.1g | 91.4% | 91.4% | OK |
| Calcium (Ca) (mg) | 834.9mg | 83.5% | 83.5% | OK |
| Chloride (Cl) (mg) | 1440.5mg | 62.6% | 62.6% | LOW |
| Chromium (Cr) (ug) | 12.1μg | 34.5% | 34.5% | LOW |
| Copper (Cu) (mg) | 1.5mg | 168.5% | 168.5% | HIGH |
| Total dietary fibre (g) | 47.9g | 126.0% | 126.0% | OK |
| Total folates (ug) | 702.2μg | 175.5% | 175.5% | HIGH |
| Iodine (I) (ug) | 127.3μg | 84.9% | 84.9% | OK |
| Iron (Fe) (mg) | 15.8mg | 196.9% | 196.9% | HIGH |
| Magnesium (Mg) (mg) | 453.0mg | 107.9% | 107.9% | OK |
| Manganese (Mn) (mg) | 5.1mg | 220.0% | 220.0% | HIGH |
| Molybdenum (Mo) (ug) | 77.5μg | 172.2% | 172.2% | HIGH |
| Phosphorus (P) (mg) | 1746.9mg | 249.6% | 249.6% | HIGH |
| Potassium (K) (mg) | 3619.0mg | 106.4% | 106.4% | OK |
| Selenium (Se) (ug) | 118.7μg | 215.9% | 215.9% | HIGH |
| Sodium (Na) (mg) | 1526.5mg | 101.8% | 101.8% | OK |
| Vitamin A retinol equivalents (ug) | 1248.2μg | 138.7% | 138.7% | OK |
| Thiamin (B1) (mg) | 1.4mg | 120.7% | 120.7% | OK |
| Cobalamin (B12) (ug) | 4.0μg | 167.6% | 167.6% | HIGH |
| Riboflavin (B2) (mg) | 1.3mg | 98.6% | 98.6% | OK |
| Niacin (B3) (mg) | 18.7mg | 116.8% | 116.8% | OK |
| Pantothenic acid (B5) (mg) | 3.3mg | 65.1% | 65.1% | LOW |
| Pyridoxine (B6) (mg) | 1.5mg | 88.7% | 88.7% | OK |
| Biotin (B7) (ug) | 28.2μg | 94.0% | 94.0% | OK |
| Vitamin C (mg) | 108.4mg | 120.5% | 120.5% | OK |
| Vitamin D3 equivalents (ug) | 14.0μg | 93.3% | 93.3% | OK |
| Vitamin E (mg) | 14.6mg | 97.5% | 97.5% | OK |
| Zinc (Zn) (mg) | 8.4mg | 76.4% | 76.4% | LOW |
| Total saturated fatty acids, equated (g) | 34.0g | 154.7% | 154.7% | HIGH |
| Cholesterol (mg) | 164.6mg | 54.9% | 54.9% | LOW |
| Total long chain omega 3 fatty acids, equated (mg) | 448.6mg | 28.0% | 28.0% | LOW |
Nutrients at good levels: 18 of 34
Nutrients below target: 6 of 34
Nutrients above target: 10 of 34