Optimization Score: 5.17
Diet Type: vegan
Execution Time: 1833.6 seconds
Generations: 112
Foods Used: 29
Date: 2025-05-15
| Food | Amount |
|---|---|
| Bream, fillet, baked, no added fat | 133.3g |
| Fruit salad, canned in fruit juice | 132.4g |
| Margarine spread, monounsaturated, reduced fat (less than 65% fat) | 109.2g |
| Juice, orange, commercial | 105.9g |
| Jelly crystals, sugar sweetened, all flavours | 93.0g |
| Bread, from wholemeal flour | 75.4g |
| Oat beverage, fluid, unfortified | 60.8g |
| Alcoholic beverage, spirit, approximately 30% v/v, all (Brandy, Gin, Rum, Vodka and Whisky), cooked | 59.9g |
| Potato, fries, fast food outlet, deep fried, monounsaturated oil, salted | 58.5g |
| Snow pea, fresh, fried, no added fat | 56.2g |
| Rye, grain, whole, uncooked | 49.0g |
| Pudding, chocolate, homemade | 48.3g |
| Bread, from white flour, added fibre, toasted | 47.1g |
| Asparagus, green, boiled, drained | 37.7g |
| Passionfruit, raw | 35.3g |
| Bar, cherry & coconut centre, dark chocolate-coated | 33.2g |
| Quinoa, uncooked | 30.5g |
| Bean, broad, fresh, boiled, drained | 27.9g |
| Oil, peanut | 25.7g |
| Meat alternative, legume and/or vegetable base, as purchased | 25.4g |
| Nut, peanut, without skin, roasted, with oil, unsalted | 14.1g |
| Breakfast cereal, puffed or popped rice, no added sugar or salt, unfortified | 11.7g |
| Breakfast cereal, flakes of corn, added vitamins B1, B2, B3, C & folate, Fe & Zn | 6.5g |
| Sauce, soy, commercial, reduced salt | 4.8g |
| Spelt, boiled, no added fat or salt | 1.9g |
| Flour, chickpea (besan) | 1.7g |
| Spread, yeast, marmite | 1.0g |
| Breakfast cereal, wheat bran, pellets, added vitamins B1, B2 & folate, Fe & Zn | 0.9g |
| Flour, rice | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 12051.4 | 110.8% | 110.8% | OK |
| Protein (g) | 88.4g | 97.1% | 97.1% | OK |
| Fat, total (g) | 138.8g | 159.5% | 159.5% | HIGH |
| Available carbohydrate, without sugar alcohols (g) | 292.8g | 90.1% | 90.1% | OK |
| Calcium (Ca) (mg) | 344.5mg | 34.4% | 34.4% | LOW |
| Chloride (Cl) (mg) | 2275.4mg | 98.9% | 98.9% | OK |
| Chromium (Cr) (ug) | 22.0μg | 62.9% | 62.9% | LOW |
| Copper (Cu) (mg) | 0.9mg | 97.3% | 97.3% | OK |
| Total dietary fibre (g) | 40.6g | 106.8% | 106.8% | OK |
| Total folates (ug) | 559.3μg | 139.8% | 139.8% | OK |
| Iodine (I) (ug) | 151.7μg | 101.1% | 101.1% | OK |
| Iron (Fe) (mg) | 11.9mg | 148.2% | 148.2% | OK |
| Magnesium (Mg) (mg) | 405.1mg | 96.4% | 96.4% | OK |
| Manganese (Mn) (mg) | 3.4mg | 148.8% | 148.8% | OK |
| Molybdenum (Mo) (ug) | 46.7μg | 103.7% | 103.7% | OK |
| Phosphorus (P) (mg) | 1563.8mg | 223.4% | 223.4% | HIGH |
| Potassium (K) (mg) | 3025.8mg | 89.0% | 89.0% | OK |
| Selenium (Se) (ug) | 112.1μg | 203.9% | 203.9% | HIGH |
| Sodium (Na) (mg) | 2274.1mg | 151.6% | 151.6% | HIGH |
| Vitamin A retinol equivalents (ug) | 1149.6μg | 127.7% | 127.7% | OK |
| Thiamin (B1) (mg) | 1.9mg | 159.0% | 159.0% | HIGH |
| Cobalamin (B12) (ug) | 3.3μg | 136.3% | 136.3% | OK |
| Riboflavin (B2) (mg) | 1.0mg | 74.7% | 74.7% | LOW |
| Niacin (B3) (mg) | 20.4mg | 127.3% | 127.3% | OK |
| Pantothenic acid (B5) (mg) | 2.7mg | 53.0% | 53.0% | LOW |
| Pyridoxine (B6) (mg) | 1.6mg | 92.9% | 92.9% | OK |
| Biotin (B7) (ug) | 46.5μg | 155.1% | 155.1% | HIGH |
| Vitamin C (mg) | 132.1mg | 146.8% | 146.8% | OK |
| Vitamin D3 equivalents (ug) | 11.2μg | 74.6% | 74.6% | LOW |
| Vitamin E (mg) | 12.6mg | 84.3% | 84.3% | OK |
| Zinc (Zn) (mg) | 8.6mg | 77.8% | 77.8% | LOW |
| Total saturated fatty acids, equated (g) | 32.3g | 146.9% | 146.9% | OK |
| Cholesterol (mg) | 137.7mg | 45.9% | 45.9% | LOW |
| Total long chain omega 3 fatty acids, equated (mg) | 1782.6mg | 111.4% | 111.4% | OK |
Nutrients at good levels: 21 of 34
Nutrients below target: 7 of 34
Nutrients above target: 6 of 34