Optimization Score: 4.89
Diet Type: vegan
Execution Time: 3215.1 seconds
Generations: 304
Foods Used: 24
Date: 2025-05-15
| Food | Amount |
|---|---|
| Lolly, hard varieties | 284.1g |
| Mango, pulped, canned | 280.5g |
| Bread, from wholemeal flour | 178.7g |
| Bream, fillet, raw | 157.0g |
| Celery, fresh, fried, no added fat | 144.9g |
| Broccoli, fresh, boiled, drained | 101.6g |
| Flathead, flesh, steamed, no added fat | 95.9g |
| Dill, fresh, raw | 68.1g |
| Nutmeg, dried, ground | 63.9g |
| Oil, blend of monounsaturated vegetable oils | 61.5g |
| Spinach, Mature English, fresh, boiled, drained | 25.6g |
| Coffee, espresso, from ground coffee beans | 24.2g |
| Biscuit, savoury, rice cracker, added vegetable powder | 14.1g |
| Bread roll, mixed grain, toasted | 0.0g |
| Mixed vegetables, purchased frozen, carrot, corn & pea/bean, boiled, drained | 0.0g |
| Lentil, French, hulled, dry | 0.0g |
| Breakfast cereal, whole wheat, biscuit, bran, added vitamins B1, B2, B3 & folate & Fe | 0.0g |
| Bread, from white flour, Turkish | 0.0g |
| Pasta, white wheat flour & spinach, dry | 0.0g |
| Beer, high alcohol (5% v/v & above) | 0.0g |
| Raspberry, canned in syrup, drained | 0.0g |
| Breakfast cereal, mixed grain (wheat & oat), flakes, apricot & sultana, added vitamins B1, B2, B3 & folate & Fe | 0.0g |
| Cornmeal (polenta), uncooked | 0.0g |
| Coriander, fresh, raw | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 12443.4 | 114.4% | 114.4% | OK |
| Protein (g) | 87.5g | 96.2% | 96.2% | OK |
| Fat, total (g) | 100.8g | 115.9% | 115.9% | OK |
| Available carbohydrate, without sugar alcohols (g) | 425.1g | 130.8% | 130.8% | OK |
| Calcium (Ca) (mg) | 900.3mg | 90.0% | 90.0% | OK |
| Chloride (Cl) (mg) | 2011.2mg | 87.4% | 87.4% | OK |
| Chromium (Cr) (ug) | 33.0μg | 94.4% | 94.4% | OK |
| Copper (Cu) (mg) | 0.8mg | 89.5% | 89.5% | OK |
| Total dietary fibre (g) | 37.4g | 98.5% | 98.5% | OK |
| Total folates (ug) | 671.5μg | 167.9% | 167.9% | HIGH |
| Iodine (I) (ug) | 174.5μg | 116.3% | 116.3% | OK |
| Iron (Fe) (mg) | 10.5mg | 131.8% | 131.8% | OK |
| Magnesium (Mg) (mg) | 416.2mg | 99.1% | 99.1% | OK |
| Manganese (Mn) (mg) | 4.7mg | 202.9% | 202.9% | HIGH |
| Molybdenum (Mo) (ug) | 67.9μg | 151.0% | 151.0% | HIGH |
| Phosphorus (P) (mg) | 1459.5mg | 208.5% | 208.5% | HIGH |
| Potassium (K) (mg) | 3119.9mg | 91.8% | 91.8% | OK |
| Selenium (Se) (ug) | 156.1μg | 283.9% | 283.9% | HIGH |
| Sodium (Na) (mg) | 1973.7mg | 131.6% | 131.6% | OK |
| Vitamin A retinol equivalents (ug) | 1173.7μg | 130.4% | 130.4% | OK |
| Thiamin (B1) (mg) | 1.8mg | 150.9% | 150.9% | HIGH |
| Cobalamin (B12) (ug) | 5.0μg | 206.7% | 206.7% | HIGH |
| Riboflavin (B2) (mg) | 1.1mg | 81.0% | 81.0% | OK |
| Niacin (B3) (mg) | 21.6mg | 135.0% | 135.0% | OK |
| Pantothenic acid (B5) (mg) | 2.8mg | 55.8% | 55.8% | LOW |
| Pyridoxine (B6) (mg) | 1.6mg | 91.8% | 91.8% | OK |
| Biotin (B7) (ug) | 29.4μg | 98.0% | 98.0% | OK |
| Vitamin C (mg) | 155.8mg | 173.1% | 173.1% | HIGH |
| Vitamin D3 equivalents (ug) | 5.4μg | 36.0% | 36.0% | LOW |
| Vitamin E (mg) | 14.6mg | 97.3% | 97.3% | OK |
| Zinc (Zn) (mg) | 7.9mg | 71.7% | 71.7% | LOW |
| Total saturated fatty acids, equated (g) | 27.9g | 126.7% | 126.7% | OK |
| Cholesterol (mg) | 190.9mg | 63.6% | 63.6% | LOW |
| Total long chain omega 3 fatty acids, equated (mg) | 1732.9mg | 108.3% | 108.3% | OK |
Nutrients at good levels: 22 of 34
Nutrients below target: 4 of 34
Nutrients above target: 8 of 34