Optimization Score: 4.31
Diet Type: vegan
Execution Time: 4876.2 seconds
Generations: 295
Foods Used: 22
Date: 2025-05-04
| Food | Amount |
|---|---|
| Wine, white, sweet dessert style | 374.7g |
| Rhubarb, stalk, raw | 227.9g |
| Bream, fillet, steamed, no added fat | 206.9g |
| Grape, red globe, raw | 182.3g |
| Sugar, brown | 175.5g |
| Bread, flat (pita or Lebanese), wholemeal, commercial | 122.2g |
| Biscuit, sweet, shortbread style, commercial | 97.1g |
| Margarine spread, monounsaturated (greater than 65% fat) | 89.5g |
| Bread, mixed grain, toasted | 52.0g |
| Breakfast cereal, puffed or popped rice, cocoa coating, added vitamins B1, B2, B3, C & folate, Ca, Fe & Zn | 48.5g |
| Bulgur, soaked in water, no added fat or salt | 35.2g |
| Chilli (chili), red, fried, no added fat | 28.1g |
| Tomato, paste, with added salt | 13.8g |
| Muffin, English style, from white flour | 0.0g |
| Biscuit, sweet, biscuit base, mint filling, chocolate-coated | 0.0g |
| Whiting, King George, flesh, steamed, no added fat | 0.0g |
| Thyme, dried, ground | 0.0g |
| Mango, pulped, canned | 0.0g |
| Nut, pine, raw, unsalted | 0.0g |
| Breakfast cereal, puffed or popped rice, no added sugar or salt, unfortified | 0.0g |
| Nut, walnut, raw, unsalted | 0.0g |
| Meat alternative, legume and/or vegetable base, as purchased | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 13966.7 | 128.4% | 128.4% | OK |
| Protein (g) | 82.1g | 90.3% | 90.3% | OK |
| Fat, total (g) | 104.9g | 120.5% | 120.5% | OK |
| Available carbohydrate, without sugar alcohols (g) | 452.7g | 139.3% | 139.3% | OK |
| Calcium (Ca) (mg) | 837.9mg | 83.8% | 83.8% | OK |
| Chloride (Cl) (mg) | 1462.5mg | 63.6% | 63.6% | LOW |
| Chromium (Cr) (ug) | 19.0μg | 54.3% | 54.3% | LOW |
| Copper (Cu) (mg) | 1.1mg | 123.4% | 123.4% | OK |
| Total dietary fibre (g) | 32.7g | 86.0% | 86.0% | OK |
| Total folates (ug) | 886.9μg | 221.7% | 221.7% | HIGH |
| Iodine (I) (ug) | 175.8μg | 117.2% | 117.2% | OK |
| Iron (Fe) (mg) | 18.0mg | 225.2% | 225.2% | HIGH |
| Magnesium (Mg) (mg) | 385.9mg | 91.9% | 91.9% | OK |
| Manganese (Mn) (mg) | 5.5mg | 240.1% | 240.1% | HIGH |
| Molybdenum (Mo) (ug) | 49.9μg | 111.0% | 111.0% | OK |
| Phosphorus (P) (mg) | 1272.0mg | 181.7% | 181.7% | HIGH |
| Potassium (K) (mg) | 3295.5mg | 96.9% | 96.9% | OK |
| Selenium (Se) (ug) | 134.6μg | 244.8% | 244.8% | HIGH |
| Sodium (Na) (mg) | 2028.1mg | 135.2% | 135.2% | OK |
| Vitamin A retinol equivalents (ug) | 928.9μg | 103.2% | 103.2% | OK |
| Thiamin (B1) (mg) | 2.6mg | 213.1% | 213.1% | HIGH |
| Cobalamin (B12) (ug) | 4.2μg | 173.2% | 173.2% | HIGH |
| Riboflavin (B2) (mg) | 1.4mg | 109.3% | 109.3% | OK |
| Niacin (B3) (mg) | 20.5mg | 128.3% | 128.3% | OK |
| Pantothenic acid (B5) (mg) | 1.9mg | 38.9% | 38.9% | LOW |
| Pyridoxine (B6) (mg) | 1.7mg | 98.7% | 98.7% | OK |
| Biotin (B7) (ug) | 24.9μg | 82.9% | 82.9% | OK |
| Vitamin C (mg) | 104.5mg | 116.1% | 116.1% | OK |
| Vitamin D3 equivalents (ug) | 11.3μg | 75.3% | 75.3% | LOW |
| Vitamin E (mg) | 21.4mg | 142.7% | 142.7% | OK |
| Zinc (Zn) (mg) | 9.9mg | 90.4% | 90.4% | OK |
| Total saturated fatty acids, equated (g) | 33.9g | 154.2% | 154.2% | HIGH |
| Cholesterol (mg) | 237.0mg | 79.0% | 79.0% | LOW |
| Total long chain omega 3 fatty acids, equated (mg) | 2098.5mg | 131.2% | 131.2% | OK |
Nutrients at good levels: 21 of 34
Nutrients below target: 5 of 34
Nutrients above target: 8 of 34