Optimization Score: 6.09
Diet Type: vegan
Execution Time: 4809.0 seconds
Generations: 295
Foods Used: 30
Date: 2025-04-19
| Food | Amount |
|---|---|
| Yoghurt, flavoured, high fat (approx 5%) | 286.3g |
| Yoghurt, vanilla flavoured, (2% fat) | 209.1g |
| Asparagus, green, boiled, drained | 174.8g |
| Pasta, maize flour (corn) based, boiled from dry, no added salt | 170.1g |
| Cordial base, 40% citrus fruit juice, regular | 152.0g |
| Ham, leg, lean | 137.6g |
| Sauce, cranberry, commercial | 136.3g |
| Croissant, plain | 120.4g |
| Bok choy, fried, no added fat | 86.3g |
| Apricot, canned in pear juice | 81.7g |
| Muesli, granola, non-oat based, toasted, added nuts & seeds, unfortified | 39.0g |
| Mixed leafy greens, commercial, raw | 37.1g |
| Chilli (chili), red, raw | 26.8g |
| Caramels, soft & hard | 26.0g |
| Fat, solid, vegetable oil based | 15.3g |
| Bread, gluten free, toasted | 12.5g |
| Biscuit, savoury, from white wheat flour, plain snack cracker style | 11.8g |
| Oregano, dried | 9.1g |
| Muesli, toasted, added dried fruit & nuts, unfortified | 5.0g |
| Muffin, English style, from white flour, toasted | 0.0g |
| Rosemary, fresh, raw | 0.0g |
| Celery, fresh, fried, no added fat | 0.0g |
| Wine, rose | 0.0g |
| Wheat germ | 0.0g |
| Bread, from white flour, toasted | 0.0g |
| Baking soda (bicarbonate), dry powder | 0.0g |
| Yoghurt, coconut based, flavoured | 0.0g |
| Dill, fresh, raw | 0.0g |
| Mint, fresh, raw | 0.0g |
| Raspberry, canned in syrup | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 10210.8 | 93.9% | 93.9% | OK |
| Protein (g) | 81.6g | 89.7% | 89.7% | OK |
| Fat, total (g) | 75.8g | 87.1% | 87.1% | OK |
| Available carbohydrate, without sugar alcohols (g) | 337.9g | 104.0% | 104.0% | OK |
| Calcium (Ca) (mg) | 1230.5mg | 123.0% | 123.0% | OK |
| Chloride (Cl) (mg) | 2844.3mg | 123.7% | 123.7% | OK |
| Chromium (Cr) (ug) | 33.0μg | 94.2% | 94.2% | OK |
| Copper (Cu) (mg) | 0.8mg | 89.7% | 89.7% | OK |
| Total dietary fibre (g) | 38.4g | 101.0% | 101.0% | OK |
| Total folates (ug) | 586.2μg | 146.5% | 146.5% | OK |
| Iodine (I) (ug) | 183.0μg | 122.0% | 122.0% | OK |
| Iron (Fe) (mg) | 13.6mg | 170.2% | 170.2% | HIGH |
| Magnesium (Mg) (mg) | 394.9mg | 94.0% | 94.0% | OK |
| Manganese (Mn) (mg) | 3.0mg | 129.7% | 129.7% | OK |
| Molybdenum (Mo) (ug) | 52.4μg | 116.3% | 116.3% | OK |
| Phosphorus (P) (mg) | 1680.7mg | 240.1% | 240.1% | HIGH |
| Potassium (K) (mg) | 3467.8mg | 102.0% | 102.0% | OK |
| Selenium (Se) (ug) | 56.0μg | 101.8% | 101.8% | OK |
| Sodium (Na) (mg) | 3006.5mg | 200.4% | 200.4% | HIGH |
| Vitamin A retinol equivalents (ug) | 925.9μg | 102.9% | 102.9% | OK |
| Thiamin (B1) (mg) | 1.6mg | 133.2% | 133.2% | OK |
| Cobalamin (B12) (ug) | 2.5μg | 104.2% | 104.2% | OK |
| Riboflavin (B2) (mg) | 1.8mg | 140.9% | 140.9% | OK |
| Niacin (B3) (mg) | 15.6mg | 97.3% | 97.3% | OK |
| Pantothenic acid (B5) (mg) | 3.3mg | 65.9% | 65.9% | LOW |
| Pyridoxine (B6) (mg) | 1.6mg | 91.6% | 91.6% | OK |
| Biotin (B7) (ug) | 27.6μg | 92.1% | 92.1% | OK |
| Vitamin C (mg) | 113.9mg | 126.5% | 126.5% | OK |
| Vitamin D3 equivalents (ug) | 0.0μg | 0.0% | 0.0% | LOW |
| Vitamin E (mg) | 12.5mg | 83.4% | 83.4% | OK |
| Zinc (Zn) (mg) | 9.0mg | 82.0% | 82.0% | OK |
| Total saturated fatty acids, equated (g) | 39.9g | 181.3% | 181.3% | HIGH |
| Cholesterol (mg) | 195.7mg | 65.2% | 65.2% | LOW |
| Total long chain omega 3 fatty acids, equated (mg) | 24.5mg | 1.5% | 1.5% | LOW |
Nutrients at good levels: 26 of 34
Nutrients below target: 4 of 34
Nutrients above target: 4 of 34