Optimization Score: 4.85
Diet Type: vegan
Execution Time: 5263.8 seconds
Generations: 358
Foods Used: 25
Date: 2025-04-29
| Food | Amount |
|---|---|
| Onion, mature, red skinned, raw | 327.0g |
| Bread roll, from white flour, toasted | 156.9g |
| Bream, fillet, raw | 155.6g |
| Bok choy, fried, no added fat | 124.4g |
| Apricot, canned in pear juice, juice only | 101.7g |
| Pastry, shortcrust style, commercial, baked | 92.9g |
| Corn chips, plain, toasted, salted | 81.1g |
| Spring roll, meat & vegetable filling, commercial, deep fried | 69.0g |
| Potato straws, French fries, plain | 49.4g |
| Breakfast cereal, whole wheat, flakes, dried fruit & nuts, added fibre, vitamins B1, B2, B3 & folate, Ca & Fe | 48.0g |
| Carrot, baby, baked, no added fat | 47.1g |
| Flathead, flesh, steamed, no added fat | 30.4g |
| Sprout, alfalfa, fresh, raw | 18.2g |
| Wheat bran, unprocessed, uncooked | 0.8g |
| Snack, grain based, extruded, flavoured | 0.0g |
| Spinach, water, fresh, raw | 0.0g |
| Yoghurt, coconut based, flavoured | 0.0g |
| Silverbeet, fresh, raw | 0.0g |
| Bread, Naan, commercial | 0.0g |
| Rice, white, boiled or rice cooker, no added salt | 0.0g |
| Liquorice, allsorts | 0.0g |
| Lentil, green, hulled, dry | 0.0g |
| Chickpea, canned, drained | 0.0g |
| Barley, pearl, boiled, no added fat or salt | 0.0g |
| Flour, gluten free, plain | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 9765.5 | 89.8% | 89.8% | OK |
| Protein (g) | 89.2g | 98.1% | 98.1% | OK |
| Fat, total (g) | 85.0g | 97.7% | 97.7% | OK |
| Available carbohydrate, without sugar alcohols (g) | 285.5g | 87.8% | 87.8% | OK |
| Calcium (Ca) (mg) | 817.7mg | 81.8% | 81.8% | OK |
| Chloride (Cl) (mg) | 2183.4mg | 94.9% | 94.9% | OK |
| Chromium (Cr) (ug) | 12.8μg | 36.5% | 36.5% | LOW |
| Copper (Cu) (mg) | 1.0mg | 108.1% | 108.1% | OK |
| Total dietary fibre (g) | 33.7g | 88.7% | 88.7% | OK |
| Total folates (ug) | 788.2μg | 197.0% | 197.0% | HIGH |
| Iodine (I) (ug) | 146.3μg | 97.5% | 97.5% | OK |
| Iron (Fe) (mg) | 15.0mg | 187.8% | 187.8% | HIGH |
| Magnesium (Mg) (mg) | 371.3mg | 88.4% | 88.4% | OK |
| Manganese (Mn) (mg) | 5.2mg | 226.7% | 226.7% | HIGH |
| Molybdenum (Mo) (ug) | 64.3μg | 143.0% | 143.0% | OK |
| Phosphorus (P) (mg) | 1518.9mg | 217.0% | 217.0% | HIGH |
| Potassium (K) (mg) | 3427.7mg | 100.8% | 100.8% | OK |
| Selenium (Se) (ug) | 129.7μg | 235.8% | 235.8% | HIGH |
| Sodium (Na) (mg) | 2455.8mg | 163.7% | 163.7% | HIGH |
| Vitamin A retinol equivalents (ug) | 950.1μg | 105.6% | 105.6% | OK |
| Thiamin (B1) (mg) | 1.6mg | 132.5% | 132.5% | OK |
| Cobalamin (B12) (ug) | 3.8μg | 159.5% | 159.5% | HIGH |
| Riboflavin (B2) (mg) | 1.1mg | 88.5% | 88.5% | OK |
| Niacin (B3) (mg) | 19.5mg | 122.0% | 122.0% | OK |
| Pantothenic acid (B5) (mg) | 3.9mg | 78.4% | 78.4% | LOW |
| Pyridoxine (B6) (mg) | 2.1mg | 121.4% | 121.4% | OK |
| Biotin (B7) (ug) | 34.0μg | 113.3% | 113.3% | OK |
| Vitamin C (mg) | 83.4mg | 92.6% | 92.6% | OK |
| Vitamin D3 equivalents (ug) | 4.1μg | 27.2% | 27.2% | LOW |
| Vitamin E (mg) | 15.0mg | 99.8% | 99.8% | OK |
| Zinc (Zn) (mg) | 7.4mg | 67.6% | 67.6% | LOW |
| Total saturated fatty acids, equated (g) | 28.7g | 130.3% | 130.3% | OK |
| Cholesterol (mg) | 179.9mg | 60.0% | 60.0% | LOW |
| Total long chain omega 3 fatty acids, equated (mg) | 1575.9mg | 98.5% | 98.5% | OK |
Nutrients at good levels: 22 of 34
Nutrients below target: 5 of 34
Nutrients above target: 7 of 34