Optimization Score: 5.31
Diet Type: vegan
Execution Time: 2155.0 seconds
Generations: 108
Foods Used: 30
Date: 2025-04-21
| Food | Amount |
|---|---|
| Raspberry, raw | 191.6g |
| Silver perch, aquacultured, steamed, no added fat | 153.2g |
| Yoghurt, flavoured, low fat (0.2%), intense sweetened, increased protein | 152.4g |
| Lettuce, cos, raw | 134.1g |
| Passionfruit, raw | 124.5g |
| Gravy, prepared from dry powder with water | 124.0g |
| Pineapple, canned in syrup, syrup only | 113.8g |
| Confectionery, almond, chocolate-coated | 113.0g |
| Mango, pulped, canned | 111.2g |
| Beer, light (alcohol 1-2.9% v/v) | 104.2g |
| Grape, black sultana, raw | 99.7g |
| Wine, fortified, port | 78.5g |
| Artichoke, globe, boiled, drained | 61.9g |
| Cranberry, dried, sweetened | 58.2g |
| Pea, split, dried, boiled, drained | 53.5g |
| Bread, from white flour, added omega-3 polyunsaturates, toasted | 37.7g |
| Yoghurt, soy based, berry flavoured, regular fat (3% fat) | 33.2g |
| Grape, red globe, raw | 29.6g |
| Liquorice, allsorts | 28.1g |
| Cherry, black, canned in syrup, drained | 20.5g |
| Bread, wrap, white, commercial | 18.1g |
| Bar, snack, oat based, baked | 17.2g |
| Oil, canola | 10.2g |
| Taco shell, from corn flour, plain | 7.7g |
| Wheat bran, unprocessed, uncooked | 7.0g |
| Seaweed, boiled, drained | 5.2g |
| Lemon, preserved | 4.5g |
| Rice, brown, uncooked | 0.0g |
| Meat alternative, mycoprotein/fungus base, commercial, as purchased | 0.0g |
| Oil, rice bran | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 10527.1 | 96.8% | 96.8% | OK |
| Protein (g) | 88.5g | 97.3% | 97.3% | OK |
| Fat, total (g) | 91.0g | 104.6% | 104.6% | OK |
| Available carbohydrate, without sugar alcohols (g) | 284.4g | 87.5% | 87.5% | OK |
| Calcium (Ca) (mg) | 783.8mg | 78.4% | 78.4% | LOW |
| Chloride (Cl) (mg) | 1433.4mg | 62.3% | 62.3% | LOW |
| Chromium (Cr) (ug) | 41.3μg | 118.0% | 118.0% | OK |
| Copper (Cu) (mg) | 1.3mg | 147.2% | 147.2% | OK |
| Total dietary fibre (g) | 61.9g | 162.8% | 162.8% | HIGH |
| Total folates (ug) | 548.9μg | 137.2% | 137.2% | OK |
| Iodine (I) (ug) | 160.6μg | 107.0% | 107.0% | OK |
| Iron (Fe) (mg) | 11.5mg | 143.6% | 143.6% | OK |
| Magnesium (Mg) (mg) | 414.3mg | 98.6% | 98.6% | OK |
| Manganese (Mn) (mg) | 4.3mg | 189.1% | 189.1% | HIGH |
| Molybdenum (Mo) (ug) | 42.7μg | 95.0% | 95.0% | OK |
| Phosphorus (P) (mg) | 1762.1mg | 251.7% | 251.7% | HIGH |
| Potassium (K) (mg) | 3476.7mg | 102.3% | 102.3% | OK |
| Selenium (Se) (ug) | 82.6μg | 150.1% | 150.1% | HIGH |
| Sodium (Na) (mg) | 1513.2mg | 100.9% | 100.9% | OK |
| Vitamin A retinol equivalents (ug) | 676.8μg | 75.2% | 75.2% | LOW |
| Thiamin (B1) (mg) | 1.2mg | 95.9% | 95.9% | OK |
| Cobalamin (B12) (ug) | 3.7μg | 153.0% | 153.0% | HIGH |
| Riboflavin (B2) (mg) | 1.3mg | 101.7% | 101.7% | OK |
| Niacin (B3) (mg) | 14.4mg | 89.9% | 89.9% | OK |
| Pantothenic acid (B5) (mg) | 2.0mg | 40.1% | 40.1% | LOW |
| Pyridoxine (B6) (mg) | 1.5mg | 89.9% | 89.9% | OK |
| Biotin (B7) (ug) | 15.1μg | 50.3% | 50.3% | LOW |
| Vitamin C (mg) | 141.7mg | 157.4% | 157.4% | HIGH |
| Vitamin D3 equivalents (ug) | 3.1μg | 20.5% | 20.5% | LOW |
| Vitamin E (mg) | 16.3mg | 108.9% | 108.9% | OK |
| Zinc (Zn) (mg) | 8.9mg | 80.9% | 80.9% | OK |
| Total saturated fatty acids, equated (g) | 32.2g | 146.3% | 146.3% | OK |
| Cholesterol (mg) | 170.9mg | 57.0% | 57.0% | LOW |
| Total long chain omega 3 fatty acids, equated (mg) | 2332.2mg | 145.8% | 145.8% | OK |
Nutrients at good levels: 21 of 34
Nutrients below target: 7 of 34
Nutrients above target: 6 of 34