Optimization Score: 5.99
Diet Type: vegan
Execution Time: 3054.2 seconds
Generations: 277
Foods Used: 20
Date: 2025-04-22
| Food | Amount |
|---|---|
| Sauce, white, savoury, homemade | 422.9g |
| Grape, black sultana, raw | 311.5g |
| Pizza, ham & pineapple, purchased frozen, baked | 225.8g |
| Fruit salad, canned in fruit juice | 211.5g |
| Snow pea, fresh, raw | 209.4g |
| Bean, lima, dried | 80.2g |
| Mushroom, common, vitamin D enhanced, fresh, raw | 59.6g |
| Bread, flat (pita or Lebanese), white, commercial | 57.6g |
| Oil, canola | 33.2g |
| Margarine spread, monounsaturated, reduced fat (55% fat) & salt (sodium 380 mg/100 g) | 14.2g |
| Breakfast cereal, mixed grain (rice & wheat), flakes, added vitamins B1, B2, B3, B6 & folate, Ca, Fe & Zn | 12.8g |
| Biscuit, savoury, from white wheat flour, flaky cracker style | 0.0g |
| Breakfast cereal, puffed or popped rice, cocoa coating, added vitamins B1, B2, B3, C & folate, Ca, Fe & Zn | 0.0g |
| Flour, rice | 0.0g |
| Coconut, fresh, young or immature, flesh | 0.0g |
| Margarine spread, monounsaturated, reduced fat (less than 65% fat) | 0.0g |
| Psyllium, uncooked | 0.0g |
| Oil, peanut | 0.0g |
| Margarine spread, monounsaturated (70% fat), reduced salt (sodium 350 mg/100 g), added phytosterols | 0.0g |
| Sauce, tomato, commercial | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 10394.2 | 95.6% | 95.6% | OK |
| Protein (g) | 80.4g | 88.3% | 88.3% | OK |
| Fat, total (g) | 115.4g | 132.6% | 132.6% | OK |
| Available carbohydrate, without sugar alcohols (g) | 253.4g | 78.0% | 78.0% | LOW |
| Calcium (Ca) (mg) | 1099.9mg | 110.0% | 110.0% | OK |
| Chloride (Cl) (mg) | 2126.3mg | 92.4% | 92.4% | OK |
| Chromium (Cr) (ug) | 43.1μg | 123.1% | 123.1% | OK |
| Copper (Cu) (mg) | 1.5mg | 163.6% | 163.6% | HIGH |
| Total dietary fibre (g) | 44.0g | 115.9% | 115.9% | OK |
| Total folates (ug) | 714.6μg | 178.6% | 178.6% | HIGH |
| Iodine (I) (ug) | 125.4μg | 83.6% | 83.6% | OK |
| Iron (Fe) (mg) | 13.0mg | 162.5% | 162.5% | HIGH |
| Magnesium (Mg) (mg) | 390.4mg | 93.0% | 93.0% | OK |
| Manganese (Mn) (mg) | 4.2mg | 183.8% | 183.8% | HIGH |
| Molybdenum (Mo) (ug) | 61.5μg | 136.7% | 136.7% | OK |
| Phosphorus (P) (mg) | 1550.0mg | 221.4% | 221.4% | HIGH |
| Potassium (K) (mg) | 4593.4mg | 135.1% | 135.1% | OK |
| Selenium (Se) (ug) | 71.2μg | 129.4% | 129.4% | OK |
| Sodium (Na) (mg) | 2030.2mg | 135.3% | 135.3% | OK |
| Vitamin A retinol equivalents (ug) | 860.3μg | 95.6% | 95.6% | OK |
| Thiamin (B1) (mg) | 1.7mg | 142.9% | 142.9% | OK |
| Cobalamin (B12) (ug) | 1.9μg | 81.1% | 81.1% | OK |
| Riboflavin (B2) (mg) | 1.7mg | 131.0% | 131.0% | OK |
| Niacin (B3) (mg) | 12.9mg | 80.6% | 80.6% | OK |
| Pantothenic acid (B5) (mg) | 4.1mg | 82.5% | 82.5% | OK |
| Pyridoxine (B6) (mg) | 1.2mg | 73.2% | 73.2% | LOW |
| Biotin (B7) (ug) | 36.3μg | 121.0% | 121.0% | OK |
| Vitamin C (mg) | 124.0mg | 137.8% | 137.8% | OK |
| Vitamin D3 equivalents (ug) | 16.4μg | 109.3% | 109.3% | OK |
| Vitamin E (mg) | 14.5mg | 96.4% | 96.4% | OK |
| Zinc (Zn) (mg) | 9.3mg | 84.5% | 84.5% | OK |
| Total saturated fatty acids, equated (g) | 49.6g | 225.6% | 225.6% | HIGH |
| Cholesterol (mg) | 167.5mg | 55.8% | 55.8% | LOW |
| Total long chain omega 3 fatty acids, equated (mg) | 15.7mg | 1.0% | 1.0% | LOW |
Nutrients at good levels: 24 of 34
Nutrients below target: 4 of 34
Nutrients above target: 6 of 34