Optimization Score: 3.16
Diet Type: vegan
Execution Time: 3702.7 seconds
Generations: 379
Foods Used: 28
Date: 2025-05-01
| Food | Amount |
|---|---|
| Beer, mid-strength (alcohol 3-3.9% v/v) | 289.5g |
| Grape, red globe, raw | 261.9g |
| Buckwheat groats, cooked in water, no added salt | 246.7g |
| Bok choy, raw | 195.4g |
| Bread roll, from white flour | 150.2g |
| Custard, vanilla, prepared from dry mix | 146.4g |
| Cod or hake, smoked, steamed | 142.4g |
| Broccoli, fresh, microwaved | 127.4g |
| Marmalade, orange | 92.4g |
| Pastry, shortcrust style, commercial, baked | 89.8g |
| Mullet, yelloweye, fillet, raw | 84.3g |
| Mayonnaise, traditional (greater than 65% fat), commercial | 48.8g |
| Beverage base, chocolate flavour, added vitamins A, B1, B2, C & D, Ca & Fe (Milo) | 45.5g |
| Kale, cooked, no added fat | 35.4g |
| Prosciutto | 6.3g |
| Artichoke heart, canned in brine, drained | 0.0g |
| Melon, hairy, fresh, raw | 0.0g |
| Sauce, pasta or simmer, commercial, low fat | 0.0g |
| Lentil, dried, boiled, drained | 0.0g |
| Tahini, sesame seed pulp | 0.0g |
| Silverbeet, fresh, raw | 0.0g |
| Raspberry, canned in syrup, drained | 0.0g |
| Bread, pizza base, commercial | 0.0g |
| Pineapple, canned in syrup, drained | 0.0g |
| Sauce, cranberry, commercial | 0.0g |
| Oats, hulled, uncooked | 0.0g |
| Strawberry, canned in syrup, drained | 0.0g |
| Millet, uncooked | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 10478.4 | 96.3% | 96.3% | OK |
| Protein (g) | 98.7g | 108.5% | 108.5% | OK |
| Fat, total (g) | 83.5g | 96.0% | 96.0% | OK |
| Available carbohydrate, without sugar alcohols (g) | 312.3g | 96.1% | 96.1% | OK |
| Calcium (Ca) (mg) | 1126.0mg | 112.6% | 112.6% | OK |
| Chloride (Cl) (mg) | 4037.9mg | 175.6% | 175.6% | HIGH |
| Chromium (Cr) (ug) | 39.7μg | 113.5% | 113.5% | OK |
| Copper (Cu) (mg) | 1.1mg | 125.5% | 125.5% | OK |
| Total dietary fibre (g) | 33.9g | 89.2% | 89.2% | OK |
| Total folates (ug) | 645.3μg | 161.3% | 161.3% | HIGH |
| Iodine (I) (ug) | 154.3μg | 102.8% | 102.8% | OK |
| Iron (Fe) (mg) | 18.3mg | 229.3% | 229.3% | HIGH |
| Magnesium (Mg) (mg) | 416.6mg | 99.2% | 99.2% | OK |
| Manganese (Mn) (mg) | 3.4mg | 148.1% | 148.1% | OK |
| Molybdenum (Mo) (ug) | 52.9μg | 117.6% | 117.6% | OK |
| Phosphorus (P) (mg) | 1557.3mg | 222.5% | 222.5% | HIGH |
| Potassium (K) (mg) | 3598.7mg | 105.8% | 105.8% | OK |
| Selenium (Se) (ug) | 139.5μg | 253.6% | 253.6% | HIGH |
| Sodium (Na) (mg) | 2585.1mg | 172.3% | 172.3% | HIGH |
| Vitamin A retinol equivalents (ug) | 725.0μg | 80.6% | 80.6% | OK |
| Thiamin (B1) (mg) | 1.5mg | 127.8% | 127.8% | OK |
| Cobalamin (B12) (ug) | 4.9μg | 203.2% | 203.2% | HIGH |
| Riboflavin (B2) (mg) | 1.8mg | 138.4% | 138.4% | OK |
| Niacin (B3) (mg) | 18.6mg | 116.0% | 116.0% | OK |
| Pantothenic acid (B5) (mg) | 3.6mg | 72.6% | 72.6% | LOW |
| Pyridoxine (B6) (mg) | 3.1mg | 180.1% | 180.1% | HIGH |
| Biotin (B7) (ug) | 22.7μg | 75.6% | 75.6% | LOW |
| Vitamin C (mg) | 142.9mg | 158.8% | 158.8% | HIGH |
| Vitamin D3 equivalents (ug) | 11.3μg | 75.6% | 75.6% | LOW |
| Vitamin E (mg) | 15.8mg | 105.1% | 105.1% | OK |
| Zinc (Zn) (mg) | 7.9mg | 71.6% | 71.6% | LOW |
| Total saturated fatty acids, equated (g) | 25.7g | 116.9% | 116.9% | OK |
| Cholesterol (mg) | 240.2mg | 80.1% | 80.1% | OK |
| Total long chain omega 3 fatty acids, equated (mg) | 920.7mg | 57.5% | 57.5% | LOW |
Nutrients at good levels: 20 of 34
Nutrients below target: 5 of 34
Nutrients above target: 9 of 34