Optimization Score: 4.18
Diet Type: vegan
Execution Time: 3411.7 seconds
Generations: 324
Foods Used: 29
Date: 2025-04-29
| Food | Amount |
|---|---|
| Onion, mature, red skinned, fried, no added fat | 306.4g |
| Wine, white, cooked | 220.6g |
| Yam, wild harvested, cooked | 217.2g |
| Pineapple, canned in syrup, syrup only | 202.3g |
| Margarine spread, monounsaturated, reduced fat (55% fat) & salt (sodium 380 mg/100 g) | 134.0g |
| Mango, pulped, canned | 127.0g |
| Noodle, rice stick, boiled, drained | 117.3g |
| Bread, mixed grain, toasted | 112.5g |
| Bream, fillet, baked, no added fat | 108.0g |
| Snow pea, fresh, raw | 78.3g |
| Slice, brownie, chocolate, with nuts, homemade | 74.5g |
| Ham, leg, lean | 74.0g |
| Apricot, dried | 39.8g |
| Breakfast cereal, puffed or popped rice, added vitamins B1, B2, B3, C & folate, Fe & Zn | 23.6g |
| Coffee, instant, dry powder or granules, decaffeinated | 13.5g |
| Juice, apple & blackcurrant, commercial | 0.0g |
| Pea, split, dried, boiled, drained | 0.0g |
| Sorghum, grain, uncooked | 0.0g |
| Noodle, soba, boiled, drained | 0.0g |
| Bread, from white flour, added iron, toasted | 0.0g |
| Gluten, from wheat (vital wheat gluten) | 0.0g |
| Vine leaf, grape, canned | 0.0g |
| Noodle, soba, dry | 0.0g |
| Noodle, wheat, instant, flavoured, dry, uncooked | 0.0g |
| Coconut beverage, unfortified | 0.0g |
| Bread, wrap, white, commercial | 0.0g |
| Biscuit, savoury, rice cracker, added vegetable powder | 0.0g |
| Capsicum, red, fresh, raw | 0.0g |
| Doughnut, iced | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 10896.1 | 100.2% | 100.2% | OK |
| Protein (g) | 85.1g | 93.5% | 93.5% | OK |
| Fat, total (g) | 104.4g | 120.0% | 120.0% | OK |
| Available carbohydrate, without sugar alcohols (g) | 300.3g | 92.4% | 92.4% | OK |
| Calcium (Ca) (mg) | 488.9mg | 48.9% | 48.9% | LOW |
| Chloride (Cl) (mg) | 2222.4mg | 96.6% | 96.6% | OK |
| Chromium (Cr) (ug) | 27.0μg | 77.1% | 77.1% | LOW |
| Copper (Cu) (mg) | 1.0mg | 110.9% | 110.9% | OK |
| Total dietary fibre (g) | 35.9g | 94.3% | 94.3% | OK |
| Total folates (ug) | 404.4μg | 101.1% | 101.1% | OK |
| Iodine (I) (ug) | 143.5μg | 95.7% | 95.7% | OK |
| Iron (Fe) (mg) | 13.6mg | 169.9% | 169.9% | HIGH |
| Magnesium (Mg) (mg) | 420.5mg | 100.1% | 100.1% | OK |
| Manganese (Mn) (mg) | 3.7mg | 159.1% | 159.1% | HIGH |
| Molybdenum (Mo) (ug) | 69.5μg | 154.4% | 154.4% | HIGH |
| Phosphorus (P) (mg) | 1514.8mg | 216.4% | 216.4% | HIGH |
| Potassium (K) (mg) | 4520.7mg | 133.0% | 133.0% | OK |
| Selenium (Se) (ug) | 111.7μg | 203.2% | 203.2% | HIGH |
| Sodium (Na) (mg) | 2652.0mg | 176.8% | 176.8% | HIGH |
| Vitamin A retinol equivalents (ug) | 1548.8μg | 172.1% | 172.1% | HIGH |
| Thiamin (B1) (mg) | 1.7mg | 144.1% | 144.1% | OK |
| Cobalamin (B12) (ug) | 3.7μg | 152.2% | 152.2% | HIGH |
| Riboflavin (B2) (mg) | 1.2mg | 96.0% | 96.0% | OK |
| Niacin (B3) (mg) | 19.5mg | 121.7% | 121.7% | OK |
| Pantothenic acid (B5) (mg) | 2.4mg | 48.2% | 48.2% | LOW |
| Pyridoxine (B6) (mg) | 1.4mg | 83.9% | 83.9% | OK |
| Biotin (B7) (ug) | 28.6μg | 95.2% | 95.2% | OK |
| Vitamin C (mg) | 125.4mg | 139.3% | 139.3% | OK |
| Vitamin D3 equivalents (ug) | 13.2μg | 88.3% | 88.3% | OK |
| Vitamin E (mg) | 10.9mg | 72.9% | 72.9% | LOW |
| Zinc (Zn) (mg) | 8.8mg | 80.2% | 80.2% | OK |
| Total saturated fatty acids, equated (g) | 29.0g | 131.8% | 131.8% | OK |
| Cholesterol (mg) | 244.2mg | 81.4% | 81.4% | OK |
| Total long chain omega 3 fatty acids, equated (mg) | 1446.9mg | 90.4% | 90.4% | OK |
Nutrients at good levels: 22 of 34
Nutrients below target: 4 of 34
Nutrients above target: 8 of 34