Optimization Score: 4.14
Diet Type: vegan
Execution Time: 2062.7 seconds
Generations: 108
Foods Used: 27
Date: 2025-05-04
| Food | Amount |
|---|---|
| Yoghurt, strawberry pieces or flavoured, regular fat (3% fat) | 137.6g |
| Grape, black muscatel/muscat, raw | 131.2g |
| Raspberry, canned in syrup, syrup only | 106.3g |
| Ham, leg, lean | 103.0g |
| Doughnut, jam filled, sugar coated | 100.8g |
| Bream, fillet, baked, no added fat | 91.6g |
| Bread, from white flour, Turkish, toasted | 59.5g |
| Cranberry, raw | 55.5g |
| Pasta, white wheat flour, boiled from dry, no added salt | 52.9g |
| Mixed leafy greens, commercial, raw | 51.6g |
| Biscuit, savoury, from white wheat flour, plain snack cracker style | 49.9g |
| Baked beans, canned in tomato sauce, reduced salt | 45.9g |
| Mushroom, common, vitamin D enhanced, fresh, fried, no added fat | 39.4g |
| Bread, from white flour, added dried fruit | 34.5g |
| Juice, orange & mango, commercial | 27.7g |
| Nut, pistachio, raw, unsalted | 26.5g |
| Paprika, dry powder | 21.4g |
| Capsicum, green, fresh, raw | 17.5g |
| Pea, yellow, whole, dried | 17.2g |
| Nut, cashew, raw, unsalted | 14.4g |
| Rice, brown, boiled, no added salt | 12.5g |
| Bar, snack, with >55% nuts | 8.1g |
| Chilli (chili), red, fried, no added fat | 8.0g |
| Parsley, continental, fresh, raw | 0.0g |
| Mullet, yelloweye, fillet, raw | 0.0g |
| Plum, salted | 0.0g |
| Flour, wheat, white, self-raising | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 8672.3 | 79.7% | 79.7% | LOW |
| Protein (g) | 94.3g | 103.6% | 103.6% | OK |
| Fat, total (g) | 72.0g | 82.8% | 82.8% | OK |
| Available carbohydrate, without sugar alcohols (g) | 239.7g | 73.7% | 73.7% | LOW |
| Calcium (Ca) (mg) | 606.2mg | 60.6% | 60.6% | LOW |
| Chloride (Cl) (mg) | 1910.4mg | 83.1% | 83.1% | OK |
| Chromium (Cr) (ug) | 38.5μg | 109.9% | 109.9% | OK |
| Copper (Cu) (mg) | 1.6mg | 174.4% | 174.4% | HIGH |
| Total dietary fibre (g) | 36.1g | 95.1% | 95.1% | OK |
| Total folates (ug) | 368.4μg | 92.1% | 92.1% | OK |
| Iodine (I) (ug) | 140.9μg | 93.9% | 93.9% | OK |
| Iron (Fe) (mg) | 14.6mg | 182.5% | 182.5% | HIGH |
| Magnesium (Mg) (mg) | 383.9mg | 91.4% | 91.4% | OK |
| Manganese (Mn) (mg) | 3.0mg | 129.3% | 129.3% | OK |
| Molybdenum (Mo) (ug) | 55.7μg | 123.7% | 123.7% | OK |
| Phosphorus (P) (mg) | 1845.6mg | 263.7% | 263.7% | HIGH |
| Potassium (K) (mg) | 3540.9mg | 104.1% | 104.1% | OK |
| Selenium (Se) (ug) | 131.4μg | 239.0% | 239.0% | HIGH |
| Sodium (Na) (mg) | 2921.6mg | 194.8% | 194.8% | HIGH |
| Vitamin A retinol equivalents (ug) | 1215.8μg | 135.1% | 135.1% | OK |
| Thiamin (B1) (mg) | 1.9mg | 158.9% | 158.9% | HIGH |
| Cobalamin (B12) (ug) | 3.5μg | 147.3% | 147.3% | OK |
| Riboflavin (B2) (mg) | 1.3mg | 98.8% | 98.8% | OK |
| Niacin (B3) (mg) | 18.9mg | 118.1% | 118.1% | OK |
| Pantothenic acid (B5) (mg) | 2.8mg | 56.6% | 56.6% | LOW |
| Pyridoxine (B6) (mg) | 1.8mg | 104.4% | 104.4% | OK |
| Biotin (B7) (ug) | 28.9μg | 96.4% | 96.4% | OK |
| Vitamin C (mg) | 107.1mg | 118.9% | 118.9% | OK |
| Vitamin D3 equivalents (ug) | 17.4μg | 116.2% | 116.2% | OK |
| Vitamin E (mg) | 14.4mg | 96.0% | 96.0% | OK |
| Zinc (Zn) (mg) | 8.2mg | 74.8% | 74.8% | LOW |
| Total saturated fatty acids, equated (g) | 22.5g | 102.3% | 102.3% | OK |
| Cholesterol (mg) | 210.2mg | 70.1% | 70.1% | LOW |
| Total long chain omega 3 fatty acids, equated (mg) | 1232.5mg | 77.0% | 77.0% | LOW |
Nutrients at good levels: 21 of 34
Nutrients below target: 7 of 34
Nutrients above target: 6 of 34