Optimization Score: 2.33
Diet Type: vegan
Execution Time: 3770.6 seconds
Generations: 203
Foods Used: 30
Date: 2025-04-26
| Food | Amount |
|---|---|
| Asparagus, green, boiled, drained | 210.1g |
| Caramels, soft & hard | 190.1g |
| Rice, wild, boiled, no added salt | 157.5g |
| Kale, raw | 145.8g |
| Bream, fillet, steamed, no added fat | 110.0g |
| Margarine spread, polyunsaturated (70% fat), reduced salt (sodium 280 mg/100 g) | 81.7g |
| Bread, flat (pita or Lebanese), white, commercial | 71.0g |
| Sultana | 68.5g |
| Flathead, flesh, raw | 63.4g |
| Corn, kernels, canned in brine, drained | 40.4g |
| Silver perch, aquacultured, steamed, no added fat | 37.7g |
| Gherkin, pickled, drained, commercial | 34.9g |
| Chilli (chili), green, raw | 27.9g |
| Soft drink, cola flavour, intense sweetened or diet | 24.6g |
| Seed, poppy | 16.2g |
| Bread, mixed grain | 14.4g |
| Bread, from wheat flour, added dried fruit, toasted | 11.4g |
| Breakfast cereal, flakes of corn, added vitamins B1, B2, B3, C & folate, Fe & Zn | 10.9g |
| Biscuit, savoury, rice cracker, plain | 10.5g |
| Seed, sunflower | 7.7g |
| Pasta, wholemeal wheat flour, boiled from dry, no added salt | 4.7g |
| Bean, red kidney, fresh, raw | 1.4g |
| Potato straws, French fries, plain | 0.0g |
| Coconut, fresh, young or immature, flesh | 0.0g |
| Curry powder | 0.0g |
| Bread, from wholemeal flour, extra grainy & seeds, toasted | 0.0g |
| Blue grenadier, flesh, baked, no added fat | 0.0g |
| Bread roll, mixed grain | 0.0g |
| Couscous, boiled, no added fat or salt | 0.0g |
| Sprat, blue, wild caught, flesh, skin & bones, raw | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 10808.7 | 99.4% | 99.4% | OK |
| Protein (g) | 89.7g | 98.6% | 98.6% | OK |
| Fat, total (g) | 108.3g | 124.5% | 124.5% | OK |
| Available carbohydrate, without sugar alcohols (g) | 309.7g | 95.3% | 95.3% | OK |
| Calcium (Ca) (mg) | 932.6mg | 93.3% | 93.3% | OK |
| Chloride (Cl) (mg) | 2223.0mg | 96.7% | 96.7% | OK |
| Chromium (Cr) (ug) | 30.1μg | 85.9% | 85.9% | OK |
| Copper (Cu) (mg) | 1.4mg | 160.5% | 160.5% | HIGH |
| Total dietary fibre (g) | 34.0g | 89.4% | 89.4% | OK |
| Total folates (ug) | 585.3μg | 146.3% | 146.3% | OK |
| Iodine (I) (ug) | 146.9μg | 97.9% | 97.9% | OK |
| Iron (Fe) (mg) | 13.4mg | 166.9% | 166.9% | HIGH |
| Magnesium (Mg) (mg) | 405.5mg | 96.6% | 96.6% | OK |
| Manganese (Mn) (mg) | 3.0mg | 130.4% | 130.4% | OK |
| Molybdenum (Mo) (ug) | 57.2μg | 127.0% | 127.0% | OK |
| Phosphorus (P) (mg) | 1547.3mg | 221.0% | 221.0% | HIGH |
| Potassium (K) (mg) | 3711.6mg | 109.2% | 109.2% | OK |
| Selenium (Se) (ug) | 109.4μg | 198.9% | 198.9% | HIGH |
| Sodium (Na) (mg) | 1871.3mg | 124.8% | 124.8% | OK |
| Vitamin A retinol equivalents (ug) | 1229.0μg | 136.6% | 136.6% | OK |
| Thiamin (B1) (mg) | 1.7mg | 138.4% | 138.4% | OK |
| Cobalamin (B12) (ug) | 4.0μg | 167.1% | 167.1% | HIGH |
| Riboflavin (B2) (mg) | 1.3mg | 102.9% | 102.9% | OK |
| Niacin (B3) (mg) | 16.2mg | 101.1% | 101.1% | OK |
| Pantothenic acid (B5) (mg) | 2.4mg | 47.9% | 47.9% | LOW |
| Pyridoxine (B6) (mg) | 1.7mg | 101.2% | 101.2% | OK |
| Biotin (B7) (ug) | 27.4μg | 91.3% | 91.3% | OK |
| Vitamin C (mg) | 116.0mg | 128.9% | 128.9% | OK |
| Vitamin D3 equivalents (ug) | 10.6μg | 70.5% | 70.5% | LOW |
| Vitamin E (mg) | 15.3mg | 102.2% | 102.2% | OK |
| Zinc (Zn) (mg) | 9.1mg | 82.7% | 82.7% | OK |
| Total saturated fatty acids, equated (g) | 36.5g | 166.1% | 166.1% | HIGH |
| Cholesterol (mg) | 189.5mg | 63.2% | 63.2% | LOW |
| Total long chain omega 3 fatty acids, equated (mg) | 1786.2mg | 111.6% | 111.6% | OK |
Nutrients at good levels: 25 of 34
Nutrients below target: 3 of 34
Nutrients above target: 6 of 34