Optimization Score: 6.28
Diet Type: vegan
Execution Time: 1832.6 seconds
Generations: 190
Foods Used: 23
Date: 2025-04-23
| Food | Amount |
|---|---|
| Pasta, white wheat flour & spinach, boiled from dry, no added salt | 250.0g |
| Lettuce, cos, raw | 210.0g |
| Pea, green, frozen, boiled, drained | 199.2g |
| Custard, vanilla, regular fat | 192.8g |
| Cod, smoked, raw | 182.7g |
| Breakfast cereal, puffed or popped rice, no added sugar or salt, unfortified | 114.6g |
| Celery, fresh, fried, no added fat | 107.4g |
| Cherry, raw | 94.1g |
| Margarine spread, monounsaturated (greater than 65% fat) | 83.8g |
| Whiting, King George, flesh, baked, no added fat | 74.4g |
| Cabbage, mustard, raw | 70.9g |
| Pastry, shortcrust style, commercial, raw | 55.5g |
| Mandarin, canned in syrup, syrup only | 46.3g |
| Pasta, wholemeal wheat flour, boiled from dry, no added salt | 36.6g |
| Flour, wheat, white, plain | 11.2g |
| Cocoa powder | 7.4g |
| Flour, wheat, white, high protein or bread making flour | 4.3g |
| Pikelet, plain, homemade | 0.0g |
| Bar, snack, with >35% nuts, added protein | 0.0g |
| Oil, palm | 0.0g |
| Capsicum, red, fresh, raw | 0.0g |
| Melon, hairy, fresh, raw | 0.0g |
| Juice, orange & mango, commercial | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 9755.3 | 89.7% | 89.7% | OK |
| Protein (g) | 106.2g | 116.7% | 116.7% | OK |
| Fat, total (g) | 85.8g | 98.6% | 98.6% | OK |
| Available carbohydrate, without sugar alcohols (g) | 263.3g | 81.0% | 81.0% | OK |
| Calcium (Ca) (mg) | 658.3mg | 65.8% | 65.8% | LOW |
| Chloride (Cl) (mg) | 3522.7mg | 153.2% | 153.2% | HIGH |
| Chromium (Cr) (ug) | 6.8μg | 19.3% | 19.3% | LOW |
| Copper (Cu) (mg) | 1.0mg | 110.6% | 110.6% | OK |
| Total dietary fibre (g) | 32.2g | 84.8% | 84.8% | OK |
| Total folates (ug) | 549.6μg | 137.4% | 137.4% | OK |
| Iodine (I) (ug) | 152.7μg | 101.8% | 101.8% | OK |
| Iron (Fe) (mg) | 12.5mg | 156.4% | 156.4% | HIGH |
| Magnesium (Mg) (mg) | 394.4mg | 93.9% | 93.9% | OK |
| Manganese (Mn) (mg) | 3.9mg | 167.4% | 167.4% | HIGH |
| Molybdenum (Mo) (ug) | 49.6μg | 110.2% | 110.2% | OK |
| Phosphorus (P) (mg) | 1740.8mg | 248.7% | 248.7% | HIGH |
| Potassium (K) (mg) | 3644.7mg | 107.2% | 107.2% | OK |
| Selenium (Se) (ug) | 128.0μg | 232.8% | 232.8% | HIGH |
| Sodium (Na) (mg) | 2210.6mg | 147.4% | 147.4% | OK |
| Vitamin A retinol equivalents (ug) | 1352.0μg | 150.2% | 150.2% | HIGH |
| Thiamin (B1) (mg) | 1.1mg | 95.6% | 95.6% | OK |
| Cobalamin (B12) (ug) | 2.3μg | 97.8% | 97.8% | OK |
| Riboflavin (B2) (mg) | 1.2mg | 91.6% | 91.6% | OK |
| Niacin (B3) (mg) | 18.9mg | 118.3% | 118.3% | OK |
| Pantothenic acid (B5) (mg) | 1.2mg | 24.1% | 24.1% | LOW |
| Pyridoxine (B6) (mg) | 1.4mg | 80.1% | 80.1% | OK |
| Biotin (B7) (ug) | 29.0μg | 96.7% | 96.7% | OK |
| Vitamin C (mg) | 153.3mg | 170.3% | 170.3% | HIGH |
| Vitamin D3 equivalents (ug) | 12.2μg | 81.5% | 81.5% | OK |
| Vitamin E (mg) | 17.4mg | 116.3% | 116.3% | OK |
| Zinc (Zn) (mg) | 10.4mg | 94.5% | 94.5% | OK |
| Total saturated fatty acids, equated (g) | 24.2g | 109.8% | 109.8% | OK |
| Cholesterol (mg) | 228.1mg | 76.0% | 76.0% | LOW |
| Total long chain omega 3 fatty acids, equated (mg) | 450.1mg | 28.1% | 28.1% | LOW |
Nutrients at good levels: 22 of 34
Nutrients below target: 5 of 34
Nutrients above target: 7 of 34