Optimization Score: 6.05
Diet Type: vegan
Execution Time: 4469.5 seconds
Generations: 354
Foods Used: 29
Date: 2025-04-20
| Food | Amount |
|---|---|
| Dairy or yoghurt dessert, chocolate, regular fat | 292.0g |
| Soft drink, fruit flavours | 287.5g |
| Pineapple, canned in syrup, syrup only | 262.6g |
| Flathead, flesh, steamed, no added fat | 205.3g |
| Spinach, baby, fresh, raw | 141.5g |
| Feijoa, raw | 140.3g |
| Yam, wild harvested, cooked | 124.8g |
| Dressing, thousand island, regular fat, commercial | 91.3g |
| Yoghurt, coconut based, flavoured | 86.5g |
| Liquorice, chocolate-coated | 80.3g |
| Meat alternative, legume and/or vegetable base, cooked | 61.4g |
| Sauce, simmer, curry flavoured, commercial | 58.8g |
| Pasta, maize flour (corn) based, dry | 51.7g |
| Rice beverage, fluid, added calcium | 47.5g |
| Bread, from rye flour, sour dough, toasted | 22.1g |
| Bread, from wholemeal flour, extra grainy & seeds | 12.9g |
| Okra, cooked, no added fat | 7.0g |
| Sprat, blue, wild caught, flesh, skin & bones, raw | 0.0g |
| Custard powder, vanilla, dry mix | 0.0g |
| Capsicum, green, fresh, raw | 0.0g |
| Sauce, tomato, commercial, reduced salt | 0.0g |
| Parsley, curly, fresh, raw | 0.0g |
| Endive, fresh, raw | 0.0g |
| Lentil, dried, boiled, drained | 0.0g |
| Quandong, fruit, flesh | 0.0g |
| Bean, haricot, dried, boiled, drained | 0.0g |
| Quinoa, cooked in water, no added salt | 0.0g |
| Mango, pulped, canned | 0.0g |
| Watercress, raw | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 10033.4 | 92.2% | 92.2% | OK |
| Protein (g) | 99.9g | 109.8% | 109.8% | OK |
| Fat, total (g) | 69.9g | 80.4% | 80.4% | OK |
| Available carbohydrate, without sugar alcohols (g) | 328.2g | 101.0% | 101.0% | OK |
| Calcium (Ca) (mg) | 952.8mg | 95.3% | 95.3% | OK |
| Chloride (Cl) (mg) | 2203.4mg | 95.8% | 95.8% | OK |
| Chromium (Cr) (ug) | 31.6μg | 90.2% | 90.2% | OK |
| Copper (Cu) (mg) | 0.9mg | 100.9% | 100.9% | OK |
| Total dietary fibre (g) | 35.0g | 92.2% | 92.2% | OK |
| Total folates (ug) | 388.4μg | 97.1% | 97.1% | OK |
| Iodine (I) (ug) | 122.1μg | 81.4% | 81.4% | OK |
| Iron (Fe) (mg) | 15.0mg | 187.3% | 187.3% | HIGH |
| Magnesium (Mg) (mg) | 541.3mg | 128.9% | 128.9% | OK |
| Manganese (Mn) (mg) | 3.0mg | 129.0% | 129.0% | OK |
| Molybdenum (Mo) (ug) | 43.0μg | 95.6% | 95.6% | OK |
| Phosphorus (P) (mg) | 1526.0mg | 218.0% | 218.0% | HIGH |
| Potassium (K) (mg) | 4628.5mg | 136.1% | 136.1% | OK |
| Selenium (Se) (ug) | 142.2μg | 258.5% | 258.5% | HIGH |
| Sodium (Na) (mg) | 2139.9mg | 142.7% | 142.7% | OK |
| Vitamin A retinol equivalents (ug) | 1152.0μg | 128.0% | 128.0% | OK |
| Thiamin (B1) (mg) | 1.2mg | 97.4% | 97.4% | OK |
| Cobalamin (B12) (ug) | 3.9μg | 162.5% | 162.5% | HIGH |
| Riboflavin (B2) (mg) | 1.2mg | 95.9% | 95.9% | OK |
| Niacin (B3) (mg) | 18.8mg | 117.4% | 117.4% | OK |
| Pantothenic acid (B5) (mg) | 2.1mg | 41.8% | 41.8% | LOW |
| Pyridoxine (B6) (mg) | 1.4mg | 82.6% | 82.6% | OK |
| Biotin (B7) (ug) | 29.7μg | 99.0% | 99.0% | OK |
| Vitamin C (mg) | 118.3mg | 131.5% | 131.5% | OK |
| Vitamin D3 equivalents (ug) | 4.5μg | 30.1% | 30.1% | LOW |
| Vitamin E (mg) | 22.1mg | 147.1% | 147.1% | OK |
| Zinc (Zn) (mg) | 7.8mg | 70.6% | 70.6% | LOW |
| Total saturated fatty acids, equated (g) | 25.4g | 115.4% | 115.4% | OK |
| Cholesterol (mg) | 221.1mg | 73.7% | 73.7% | LOW |
| Total long chain omega 3 fatty acids, equated (mg) | 469.2mg | 29.3% | 29.3% | LOW |
Nutrients at good levels: 25 of 34
Nutrients below target: 5 of 34
Nutrients above target: 4 of 34