Optimization Score: 4.22
Diet Type: vegan
Execution Time: 6592.1 seconds
Generations: 395
Foods Used: 29
Date: 2025-04-26
| Food | Amount |
|---|---|
| Mulberry, raw | 381.9g |
| Soft drink, tonic water | 278.7g |
| Bream, fillet, raw | 151.5g |
| Kale, cooked, no added fat | 125.0g |
| Pudding, sticky date, homemade | 121.4g |
| Bread, flat (pita or Lebanese), wholemeal, commercial | 107.9g |
| Margarine spread, monounsaturated (70% fat), reduced salt (sodium 350 mg/100 g), added phytosterols | 98.6g |
| Flour, arrowroot | 92.7g |
| Bread, from white flour, added calcium, toasted | 64.5g |
| Yoghurt, flavoured, low fat (approx 2%) | 57.0g |
| Rice, wild, uncooked | 49.8g |
| Nut, peanut, with skin, raw, unsalted | 25.7g |
| Bar, snack, fruit filled, baked | 18.9g |
| Cloves, dried, ground | 7.3g |
| Bread, from wholemeal flour, extra grainy & seeds | 0.0g |
| Oil, grapeseed | 0.0g |
| Raspberry, canned in syrup, drained | 0.0g |
| Beer, high alcohol (5% v/v & above) | 0.0g |
| Sauce, white, savoury, homemade | 0.0g |
| Coconut, grated & desiccated | 0.0g |
| Bread, mixed grain, toasted | 0.0g |
| Ice confection, stick or tub, fruit juice or fruit flavoured | 0.0g |
| Bread, from wheat flour, added dried fruit, toasted | 0.0g |
| Rosemary, dried | 0.0g |
| Bean, broad, fresh, boiled, drained | 0.0g |
| Nut, chestnut, raw, unsalted | 0.0g |
| Pie, sweet, apple, commercial | 0.0g |
| Bean, red kidney, dried | 0.0g |
| Cordial, blackcurrant juice, regular, recommended dilution | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 11567.4 | 106.3% | 106.3% | OK |
| Protein (g) | 82.6g | 90.8% | 90.8% | OK |
| Fat, total (g) | 122.0g | 140.2% | 140.2% | OK |
| Available carbohydrate, without sugar alcohols (g) | 315.8g | 97.2% | 97.2% | OK |
| Calcium (Ca) (mg) | 1005.3mg | 100.5% | 100.5% | OK |
| Chloride (Cl) (mg) | 882.0mg | 38.3% | 38.3% | LOW |
| Chromium (Cr) (ug) | 27.1μg | 77.4% | 77.4% | LOW |
| Copper (Cu) (mg) | 1.0mg | 111.4% | 111.4% | OK |
| Total dietary fibre (g) | 39.7g | 104.4% | 104.4% | OK |
| Total folates (ug) | 660.9μg | 165.2% | 165.2% | HIGH |
| Iodine (I) (ug) | 190.7μg | 127.1% | 127.1% | OK |
| Iron (Fe) (mg) | 12.4mg | 155.1% | 155.1% | HIGH |
| Magnesium (Mg) (mg) | 445.3mg | 106.0% | 106.0% | OK |
| Manganese (Mn) (mg) | 4.6mg | 201.8% | 201.8% | HIGH |
| Molybdenum (Mo) (ug) | 52.4μg | 116.4% | 116.4% | OK |
| Phosphorus (P) (mg) | 1613.8mg | 230.5% | 230.5% | HIGH |
| Potassium (K) (mg) | 3654.5mg | 107.5% | 107.5% | OK |
| Selenium (Se) (ug) | 103.8μg | 188.7% | 188.7% | HIGH |
| Sodium (Na) (mg) | 2093.4mg | 139.6% | 139.6% | OK |
| Vitamin A retinol equivalents (ug) | 1351.2μg | 150.1% | 150.1% | HIGH |
| Thiamin (B1) (mg) | 1.8mg | 146.2% | 146.2% | OK |
| Cobalamin (B12) (ug) | 3.4μg | 143.2% | 143.2% | OK |
| Riboflavin (B2) (mg) | 1.3mg | 96.4% | 96.4% | OK |
| Niacin (B3) (mg) | 20.6mg | 128.7% | 128.7% | OK |
| Pantothenic acid (B5) (mg) | 3.2mg | 64.2% | 64.2% | LOW |
| Pyridoxine (B6) (mg) | 1.8mg | 105.7% | 105.7% | OK |
| Biotin (B7) (ug) | 41.9μg | 139.6% | 139.6% | OK |
| Vitamin C (mg) | 98.7mg | 109.6% | 109.6% | OK |
| Vitamin D3 equivalents (ug) | 11.2μg | 74.6% | 74.6% | LOW |
| Vitamin E (mg) | 12.2mg | 81.6% | 81.6% | OK |
| Zinc (Zn) (mg) | 9.2mg | 83.9% | 83.9% | OK |
| Total saturated fatty acids, equated (g) | 36.4g | 165.5% | 165.5% | HIGH |
| Cholesterol (mg) | 208.1mg | 69.4% | 69.4% | LOW |
| Total long chain omega 3 fatty acids, equated (mg) | 1501.4mg | 93.8% | 93.8% | OK |
Nutrients at good levels: 22 of 34
Nutrients below target: 5 of 34
Nutrients above target: 7 of 34