Optimization Score: 5.24
Diet Type: vegan
Execution Time: 3842.5 seconds
Generations: 361
Foods Used: 30
Date: 2025-04-17
| Food | Amount |
|---|---|
| Tomato, whole, canned in tomato juice, undrained | 285.2g |
| Pizza, supreme, purchased frozen, baked | 267.8g |
| Cod or hake, smoked, steamed | 219.4g |
| Apricot, raw | 203.7g |
| Nut, chestnut, raw, unsalted | 173.4g |
| Bread, Naan, commercial | 144.2g |
| Sugar, brown | 110.7g |
| Wine, white, riesling | 97.4g |
| Flathead, flesh, raw | 85.2g |
| Mayonnaise, low fat, commercial | 42.1g |
| Coffee, instant, dry powder or granules, decaffeinated | 13.8g |
| Bread, from white flour, Turkish, toasted | 12.4g |
| Bean, green, fresh, raw | 10.9g |
| Broccoli, fresh, raw | 4.5g |
| Broccoli, fresh, baked, no added fat | 4.1g |
| Taco seasoning mix, chilli-based | 0.0g |
| Cordial, blackcurrant juice, regular, recommended dilution | 0.0g |
| Pasta, gluten free, boiled from dry, no added salt | 0.0g |
| Mandarin, canned in syrup, drained | 0.0g |
| Tapioca, pearl or seed style, boiled, no added fat or salt | 0.0g |
| Onion, spring, fresh, fried, no added fat | 0.0g |
| Water, tap | 0.0g |
| Flour, wheat, wholemeal, plain | 0.0g |
| Gravy, prepared from dry powder with water | 0.0g |
| Rice paper wrapper, soaked in water | 0.0g |
| Coffee, black, from instant coffee powder, decaffeinated | 0.0g |
| Lolly, hard varieties | 0.0g |
| Silverbeet, fresh, boiled, drained | 0.0g |
| Porridge, rolled oats, prepared with water | 0.0g |
| Mineral water, citrus flavoured | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 10322.5 | 94.9% | 94.9% | OK |
| Protein (g) | 124.9g | 137.2% | 137.2% | OK |
| Fat, total (g) | 47.8g | 55.0% | 55.0% | LOW |
| Available carbohydrate, without sugar alcohols (g) | 345.7g | 106.4% | 106.4% | OK |
| Calcium (Ca) (mg) | 1007.6mg | 100.8% | 100.8% | OK |
| Chloride (Cl) (mg) | 4148.6mg | 180.4% | 180.4% | HIGH |
| Chromium (Cr) (ug) | 35.4μg | 101.3% | 101.3% | OK |
| Copper (Cu) (mg) | 1.1mg | 121.7% | 121.7% | OK |
| Total dietary fibre (g) | 48.1g | 126.6% | 126.6% | OK |
| Total folates (ug) | 524.3μg | 131.1% | 131.1% | OK |
| Iodine (I) (ug) | 123.4μg | 82.3% | 82.3% | OK |
| Iron (Fe) (mg) | 11.5mg | 144.0% | 144.0% | OK |
| Magnesium (Mg) (mg) | 387.3mg | 92.2% | 92.2% | OK |
| Manganese (Mn) (mg) | 3.4mg | 145.7% | 145.7% | OK |
| Molybdenum (Mo) (ug) | 49.7μg | 110.4% | 110.4% | OK |
| Phosphorus (P) (mg) | 1972.4mg | 281.8% | 281.8% | HIGH |
| Potassium (K) (mg) | 4530.2mg | 133.2% | 133.2% | OK |
| Selenium (Se) (ug) | 152.8μg | 277.8% | 277.8% | HIGH |
| Sodium (Na) (mg) | 3684.7mg | 245.6% | 245.6% | HIGH |
| Vitamin A retinol equivalents (ug) | 1271.6μg | 141.3% | 141.3% | OK |
| Thiamin (B1) (mg) | 1.3mg | 105.5% | 105.5% | OK |
| Cobalamin (B12) (ug) | 3.2μg | 131.6% | 131.6% | OK |
| Riboflavin (B2) (mg) | 1.2mg | 92.0% | 92.0% | OK |
| Niacin (B3) (mg) | 18.8mg | 117.2% | 117.2% | OK |
| Pantothenic acid (B5) (mg) | 2.2mg | 44.3% | 44.3% | LOW |
| Pyridoxine (B6) (mg) | 1.6mg | 93.6% | 93.6% | OK |
| Biotin (B7) (ug) | 28.2μg | 94.1% | 94.1% | OK |
| Vitamin C (mg) | 113.2mg | 125.8% | 125.8% | OK |
| Vitamin D3 equivalents (ug) | 6.6μg | 44.1% | 44.1% | LOW |
| Vitamin E (mg) | 9.1mg | 60.4% | 60.4% | LOW |
| Zinc (Zn) (mg) | 8.0mg | 72.7% | 72.7% | LOW |
| Total saturated fatty acids, equated (g) | 14.2g | 64.6% | 64.6% | LOW |
| Cholesterol (mg) | 244.7mg | 81.6% | 81.6% | OK |
| Total long chain omega 3 fatty acids, equated (mg) | 823.8mg | 51.5% | 51.5% | LOW |
Nutrients at good levels: 23 of 34
Nutrients below target: 7 of 34
Nutrients above target: 4 of 34