Optimization Score: 2.86
Diet Type: vegan
Execution Time: 2887.8 seconds
Generations: 195
Foods Used: 27
Date: 2025-04-25
| Food | Amount |
|---|---|
| Pudding, plum, steamed or boiled, homemade | 182.7g |
| Silver perch, aquacultured, raw | 127.5g |
| Lolly, jelly varieties | 123.3g |
| Bread roll, from white flour | 100.7g |
| Spread, hazelnut & chocolate flavoured | 81.8g |
| Breakfast cereal, beverage, non-chocolate flavours, added vitamins A, B1, B2, B3, B6, B12, C & folate & Ca | 81.7g |
| Kale, cooked, no added fat | 73.9g |
| Wine, white | 64.9g |
| Bread, from white flour, added fibre, toasted | 64.1g |
| Flathead, flesh, raw | 56.6g |
| Wine, rose | 47.5g |
| Bok choy, raw | 28.1g |
| Liquorice, chocolate-coated | 20.2g |
| Capsicum, red, fresh, raw | 16.9g |
| Chilli (chili), dried, ground | 16.6g |
| Coriander seed, dried, ground | 13.9g |
| Tahini, sesame seed pulp | 1.6g |
| Sauce, hoi sin (hoisin), commercial | 0.0g |
| Breakfast cereal, wheat bran, flakes, sultanas, added vitamins B1, B2, B3, B6 & folate, Fe & Zn | 0.0g |
| Nut, cashew, roasted, salted | 0.0g |
| Bean, broad, dried | 0.0g |
| Soy beverage, reduced fat (1% fat), added Ca & vitamins A, B1, B2 & B12 | 0.0g |
| Bread roll, from wholemeal flour, toasted | 0.0g |
| Breadcrumbs, white | 0.0g |
| Breakfast cereal, mixed grain (rice & wheat), flakes, added vitamins B1, B2, B3, B6 & folate, Ca, Fe & Zn | 0.0g |
| Bread, from white flour, added dried fruit | 0.0g |
| Snack, grain based, extruded, flavoured | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 10616.0 | 97.6% | 97.6% | OK |
| Protein (g) | 84.7g | 93.1% | 93.1% | OK |
| Fat, total (g) | 79.2g | 91.0% | 91.0% | OK |
| Available carbohydrate, without sugar alcohols (g) | 344.1g | 105.9% | 105.9% | OK |
| Calcium (Ca) (mg) | 1054.1mg | 105.4% | 105.4% | OK |
| Chloride (Cl) (mg) | 1796.0mg | 78.1% | 78.1% | LOW |
| Chromium (Cr) (ug) | 31.1μg | 88.7% | 88.7% | OK |
| Copper (Cu) (mg) | 1.2mg | 129.5% | 129.5% | OK |
| Total dietary fibre (g) | 34.7g | 91.3% | 91.3% | OK |
| Total folates (ug) | 604.9μg | 151.2% | 151.2% | HIGH |
| Iodine (I) (ug) | 178.2μg | 118.8% | 118.8% | OK |
| Iron (Fe) (mg) | 15.6mg | 194.6% | 194.6% | HIGH |
| Magnesium (Mg) (mg) | 384.6mg | 91.6% | 91.6% | OK |
| Manganese (Mn) (mg) | 3.5mg | 151.2% | 151.2% | HIGH |
| Molybdenum (Mo) (ug) | 56.8μg | 126.3% | 126.3% | OK |
| Phosphorus (P) (mg) | 1501.3mg | 214.5% | 214.5% | HIGH |
| Potassium (K) (mg) | 3335.5mg | 98.1% | 98.1% | OK |
| Selenium (Se) (ug) | 101.5μg | 184.5% | 184.5% | HIGH |
| Sodium (Na) (mg) | 2075.2mg | 138.3% | 138.3% | OK |
| Vitamin A retinol equivalents (ug) | 857.2μg | 95.2% | 95.2% | OK |
| Thiamin (B1) (mg) | 1.5mg | 128.1% | 128.1% | OK |
| Cobalamin (B12) (ug) | 4.3μg | 179.5% | 179.5% | HIGH |
| Riboflavin (B2) (mg) | 1.2mg | 91.7% | 91.7% | OK |
| Niacin (B3) (mg) | 14.8mg | 92.2% | 92.2% | OK |
| Pantothenic acid (B5) (mg) | 4.7mg | 94.1% | 94.1% | OK |
| Pyridoxine (B6) (mg) | 1.8mg | 107.9% | 107.9% | OK |
| Biotin (B7) (ug) | 31.2μg | 104.0% | 104.0% | OK |
| Vitamin C (mg) | 94.0mg | 104.5% | 104.5% | OK |
| Vitamin D3 equivalents (ug) | 5.0μg | 33.5% | 33.5% | LOW |
| Vitamin E (mg) | 17.3mg | 115.2% | 115.2% | OK |
| Zinc (Zn) (mg) | 7.1mg | 64.1% | 64.1% | LOW |
| Total saturated fatty acids, equated (g) | 27.3g | 124.2% | 124.2% | OK |
| Cholesterol (mg) | 250.1mg | 83.4% | 83.4% | OK |
| Total long chain omega 3 fatty acids, equated (mg) | 1723.4mg | 107.7% | 107.7% | OK |
Nutrients at good levels: 25 of 34
Nutrients below target: 3 of 34
Nutrients above target: 6 of 34