Optimization Score: 4.13
Diet Type: vegan
Execution Time: 4486.1 seconds
Generations: 362
Foods Used: 23
Date: 2025-04-28
| Food | Amount |
|---|---|
| Yoghurt, flavoured, high fat (approx 5%) | 386.8g |
| Tomato, roma, raw | 270.8g |
| Passionfruit, pulp, canned | 262.9g |
| Apricot, canned in pear juice, drained | 258.2g |
| Raspberry, canned in syrup, syrup only | 194.6g |
| Bream, fillet, raw | 127.8g |
| Pastry, filo, commercial, raw | 102.2g |
| Bread, from wholemeal flour, toasted | 75.6g |
| Rice, white, boiled or rice cooker, no added salt | 51.0g |
| Oil, rice bran | 39.7g |
| Silver perch, aquacultured, steamed, no added fat | 30.0g |
| Bread, from white flour | 25.4g |
| Bean, red kidney, dried | 25.2g |
| Coriander seed, dried, ground | 5.2g |
| Brussels sprout, fresh, raw | 0.0g |
| Apricot, canned in pear juice, juice only | 0.0g |
| Fruit drink, cranberry | 0.0g |
| Wattle seed (acacia), ground | 0.0g |
| Pear, canned in pear juice | 0.0g |
| Bread, damper, from white flour, homemade | 0.0g |
| Bread, from white flour, Italian-style, commercial, toasted | 0.0g |
| Mullet, yelloweye, fillet, steamed, no added fat | 0.0g |
| Meat alternative, mycoprotein/fungus base, commercial, as purchased | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 9909.9 | 91.1% | 91.1% | OK |
| Protein (g) | 88.6g | 97.4% | 97.4% | OK |
| Fat, total (g) | 79.7g | 91.7% | 91.7% | OK |
| Available carbohydrate, without sugar alcohols (g) | 293.3g | 90.2% | 90.2% | OK |
| Calcium (Ca) (mg) | 925.2mg | 92.5% | 92.5% | OK |
| Chloride (Cl) (mg) | 2202.6mg | 95.8% | 95.8% | OK |
| Chromium (Cr) (ug) | 34.4μg | 98.3% | 98.3% | OK |
| Copper (Cu) (mg) | 0.8mg | 93.2% | 93.2% | OK |
| Total dietary fibre (g) | 49.5g | 130.2% | 130.2% | OK |
| Total folates (ug) | 617.0μg | 154.2% | 154.2% | HIGH |
| Iodine (I) (ug) | 221.2μg | 147.4% | 147.4% | OK |
| Iron (Fe) (mg) | 10.4mg | 129.6% | 129.6% | OK |
| Magnesium (Mg) (mg) | 339.4mg | 80.8% | 80.8% | OK |
| Manganese (Mn) (mg) | 3.9mg | 167.6% | 167.6% | HIGH |
| Molybdenum (Mo) (ug) | 57.8μg | 128.4% | 128.4% | OK |
| Phosphorus (P) (mg) | 1768.0mg | 252.6% | 252.6% | HIGH |
| Potassium (K) (mg) | 3441.6mg | 101.2% | 101.2% | OK |
| Selenium (Se) (ug) | 100.7μg | 183.1% | 183.1% | HIGH |
| Sodium (Na) (mg) | 1453.3mg | 96.9% | 96.9% | OK |
| Vitamin A retinol equivalents (ug) | 940.0μg | 104.4% | 104.4% | OK |
| Thiamin (B1) (mg) | 1.4mg | 112.8% | 112.8% | OK |
| Cobalamin (B12) (ug) | 4.0μg | 166.9% | 166.9% | HIGH |
| Riboflavin (B2) (mg) | 1.4mg | 108.4% | 108.4% | OK |
| Niacin (B3) (mg) | 17.6mg | 109.9% | 109.9% | OK |
| Pantothenic acid (B5) (mg) | 2.9mg | 57.3% | 57.3% | LOW |
| Pyridoxine (B6) (mg) | 1.5mg | 89.2% | 89.2% | OK |
| Biotin (B7) (ug) | 27.3μg | 91.2% | 91.2% | OK |
| Vitamin C (mg) | 100.0mg | 111.1% | 111.1% | OK |
| Vitamin D3 equivalents (ug) | 3.3μg | 21.9% | 21.9% | LOW |
| Vitamin E (mg) | 17.9mg | 119.6% | 119.6% | OK |
| Zinc (Zn) (mg) | 8.7mg | 78.7% | 78.7% | LOW |
| Total saturated fatty acids, equated (g) | 26.8g | 121.9% | 121.9% | OK |
| Cholesterol (mg) | 198.3mg | 66.1% | 66.1% | LOW |
| Total long chain omega 3 fatty acids, equated (mg) | 1687.2mg | 105.4% | 105.4% | OK |
Nutrients at good levels: 25 of 34
Nutrients below target: 4 of 34
Nutrients above target: 5 of 34