Optimization Score: 5.83
Diet Type: vegan
Execution Time: 6282.5 seconds
Generations: 359
Foods Used: 27
Date: 2025-04-19
| Food | Amount |
|---|---|
| Rice, wild, boiled, no added salt | 282.7g |
| Soft drink, cola flavour, intense sweetened or diet | 190.4g |
| Bream, fillet, baked, no added fat | 140.9g |
| Slice, brownie, chocolate, with nuts, homemade | 138.4g |
| Apple, dried | 114.4g |
| Bread, mixed grain | 84.5g |
| Parsley, continental, fresh, raw | 76.5g |
| Chocolate, compound, cooking | 52.5g |
| Plum, davidson (native), flesh | 51.4g |
| Beverage base, drinking chocolate, unfortified | 22.3g |
| Sage, dried | 18.1g |
| Sauce, soy, commercial, reduced salt | 15.9g |
| Paste, Indian style curry, commercial | 9.3g |
| Nut, pine, raw, unsalted | 5.3g |
| Soft drink, tonic water, intense sweetened or diet | 3.6g |
| Nut, macadamia, raw, unsalted | 0.0g |
| Breakfast cereal, flakes of corn, unfortified | 0.0g |
| Brussels sprout, fresh, boiled, drained | 0.0g |
| Cardamom seed, dried, ground | 0.0g |
| Juice, apple, commercial, added vitamin C | 0.0g |
| Barley, pearl, boiled, no added fat or salt | 0.0g |
| Rice, white, purchased as 'instant', microwaved | 0.0g |
| Quinoa, uncooked | 0.0g |
| Bread, flat (pita or Lebanese), wholemeal, commercial | 0.0g |
| Bar, snack, oat based, baked | 0.0g |
| Bread, from white flour, Turkish | 0.0g |
| Bread, from white flour, sour dough, commercial | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 9272.5 | 85.2% | 85.2% | OK |
| Protein (g) | 79.2g | 87.1% | 87.1% | OK |
| Fat, total (g) | 75.6g | 86.9% | 86.9% | OK |
| Available carbohydrate, without sugar alcohols (g) | 290.5g | 89.4% | 89.4% | OK |
| Calcium (Ca) (mg) | 718.2mg | 71.8% | 71.8% | LOW |
| Chloride (Cl) (mg) | 2189.2mg | 95.2% | 95.2% | OK |
| Chromium (Cr) (ug) | 14.2μg | 40.5% | 40.5% | LOW |
| Copper (Cu) (mg) | 1.3mg | 143.3% | 143.3% | OK |
| Total dietary fibre (g) | 38.0g | 100.0% | 100.0% | OK |
| Total folates (ug) | 483.6μg | 120.9% | 120.9% | OK |
| Iodine (I) (ug) | 159.5μg | 106.3% | 106.3% | OK |
| Iron (Fe) (mg) | 17.8mg | 222.3% | 222.3% | HIGH |
| Magnesium (Mg) (mg) | 511.1mg | 121.7% | 121.7% | OK |
| Manganese (Mn) (mg) | 3.5mg | 153.4% | 153.4% | HIGH |
| Molybdenum (Mo) (ug) | 70.7μg | 157.0% | 157.0% | HIGH |
| Phosphorus (P) (mg) | 1533.1mg | 219.0% | 219.0% | HIGH |
| Potassium (K) (mg) | 3698.2mg | 108.8% | 108.8% | OK |
| Selenium (Se) (ug) | 117.0μg | 212.7% | 212.7% | HIGH |
| Sodium (Na) (mg) | 2614.8mg | 174.3% | 174.3% | HIGH |
| Vitamin A retinol equivalents (ug) | 844.5μg | 93.8% | 93.8% | OK |
| Thiamin (B1) (mg) | 1.2mg | 99.4% | 99.4% | OK |
| Cobalamin (B12) (ug) | 3.6μg | 150.1% | 150.1% | HIGH |
| Riboflavin (B2) (mg) | 1.1mg | 85.4% | 85.4% | OK |
| Niacin (B3) (mg) | 15.7mg | 98.2% | 98.2% | OK |
| Pantothenic acid (B5) (mg) | 1.8mg | 36.9% | 36.9% | LOW |
| Pyridoxine (B6) (mg) | 2.1mg | 125.1% | 125.1% | OK |
| Biotin (B7) (ug) | 20.7μg | 69.0% | 69.0% | LOW |
| Vitamin C (mg) | 164.0mg | 182.3% | 182.3% | HIGH |
| Vitamin D3 equivalents (ug) | 4.7μg | 31.5% | 31.5% | LOW |
| Vitamin E (mg) | 10.6mg | 70.6% | 70.6% | LOW |
| Zinc (Zn) (mg) | 10.4mg | 94.8% | 94.8% | OK |
| Total saturated fatty acids, equated (g) | 38.6g | 175.5% | 175.5% | HIGH |
| Cholesterol (mg) | 299.0mg | 99.7% | 99.7% | OK |
| Total long chain omega 3 fatty acids, equated (mg) | 1885.1mg | 117.8% | 117.8% | OK |
Nutrients at good levels: 19 of 34
Nutrients below target: 6 of 34
Nutrients above target: 9 of 34