Optimization Score: 4.99
Diet Type: vegan
Execution Time: 2613.1 seconds
Generations: 121
Foods Used: 29
Date: 2025-05-23
| Food | Amount |
|---|---|
| Okra, cooked, no added fat | 178.4g |
| Sauce, pasta, tomato-based, commercial, heated | 173.5g |
| Plum, dark, canned in syrup | 131.1g |
| Breakfast cereal, beverage, non-chocolate flavours, added vitamins A, B1, B2, B3, B6, B12, C & folate & Ca | 129.8g |
| Wine, red | 129.5g |
| Beer, light (alcohol 1-2.9% v/v) | 107.6g |
| Plum, dark, canned in syrup, syrup only | 94.6g |
| Soft drink, tonic water | 94.0g |
| Slice, brownie, chocolate, with nuts, homemade | 94.0g |
| Mullet, yelloweye, fillet, raw | 90.2g |
| Corn, fresh on cob, boiled, drained | 80.2g |
| Bread, from white flour, added fibre, toasted | 77.4g |
| Biscuit, sweet, shortbread style, commercial | 74.2g |
| Rosemary, fresh, raw | 58.8g |
| Yoghurt, flavoured, low fat (0.2%), intense sweetened, increased protein | 57.9g |
| Rice beverage, fluid, added calcium | 57.1g |
| Bread, from white flour, added fibre | 40.9g |
| Pastry, filo, commercial, raw | 30.4g |
| Bread, garlic or herb, homemade, cooked | 22.6g |
| Oil, linseed or flaxseed | 19.4g |
| Cabbage, Chinese flowering, raw | 17.9g |
| Breakfast cereal, puffed or popped rice, cocoa coating, added vitamins B1, B2, B3, C & folate, Ca, Fe & Zn | 6.2g |
| Tahini, sesame seed pulp | 3.5g |
| Capers, pickled, canned, drained | 0.3g |
| Breakfast cereal, mixed grain (rice & wheat), flakes, added vitamins B1, B2, B3, B6 & folate, Ca, Fe & Zn | 0.0g |
| Mayonnaise, traditional (greater than 65% fat), commercial | 0.0g |
| Gravy, prepared from dry powder with water | 0.0g |
| Gravy powder, dry mix | 0.0g |
| Sprat, blue, wild caught, flesh, skin & bones, fried, no added fat | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 10181.4 | 93.6% | 93.6% | OK |
| Protein (g) | 71.9g | 79.1% | 79.1% | LOW |
| Fat, total (g) | 87.1g | 100.1% | 100.1% | OK |
| Available carbohydrate, without sugar alcohols (g) | 294.2g | 90.5% | 90.5% | OK |
| Calcium (Ca) (mg) | 964.6mg | 96.5% | 96.5% | OK |
| Chloride (Cl) (mg) | 2720.0mg | 118.3% | 118.3% | OK |
| Chromium (Cr) (ug) | 35.0μg | 100.1% | 100.1% | OK |
| Copper (Cu) (mg) | 0.8mg | 83.5% | 83.5% | OK |
| Total dietary fibre (g) | 39.1g | 103.0% | 103.0% | OK |
| Total folates (ug) | 853.5μg | 213.4% | 213.4% | HIGH |
| Iodine (I) (ug) | 151.5μg | 101.0% | 101.0% | OK |
| Iron (Fe) (mg) | 15.9mg | 198.4% | 198.4% | HIGH |
| Magnesium (Mg) (mg) | 375.6mg | 89.4% | 89.4% | OK |
| Manganese (Mn) (mg) | 2.9mg | 124.8% | 124.8% | OK |
| Molybdenum (Mo) (ug) | 48.7μg | 108.3% | 108.3% | OK |
| Phosphorus (P) (mg) | 1186.8mg | 169.5% | 169.5% | HIGH |
| Potassium (K) (mg) | 3216.1mg | 94.6% | 94.6% | OK |
| Selenium (Se) (ug) | 98.7μg | 179.4% | 179.4% | HIGH |
| Sodium (Na) (mg) | 2539.9mg | 169.3% | 169.3% | HIGH |
| Vitamin A retinol equivalents (ug) | 990.9μg | 110.1% | 110.1% | OK |
| Thiamin (B1) (mg) | 1.5mg | 127.1% | 127.1% | OK |
| Cobalamin (B12) (ug) | 5.7μg | 236.5% | 236.5% | HIGH |
| Riboflavin (B2) (mg) | 1.3mg | 98.8% | 98.8% | OK |
| Niacin (B3) (mg) | 14.7mg | 91.9% | 91.9% | OK |
| Pantothenic acid (B5) (mg) | 4.7mg | 94.2% | 94.2% | OK |
| Pyridoxine (B6) (mg) | 1.7mg | 98.0% | 98.0% | OK |
| Biotin (B7) (ug) | 22.2μg | 74.1% | 74.1% | LOW |
| Vitamin C (mg) | 76.1mg | 84.6% | 84.6% | OK |
| Vitamin D3 equivalents (ug) | 3.0μg | 20.0% | 20.0% | LOW |
| Vitamin E (mg) | 19.5mg | 129.7% | 129.7% | OK |
| Zinc (Zn) (mg) | 7.6mg | 68.9% | 68.9% | LOW |
| Total saturated fatty acids, equated (g) | 33.2g | 151.0% | 151.0% | HIGH |
| Cholesterol (mg) | 244.6mg | 81.5% | 81.5% | OK |
| Total long chain omega 3 fatty acids, equated (mg) | 552.1mg | 34.5% | 34.5% | LOW |
Nutrients at good levels: 22 of 34
Nutrients below target: 5 of 34
Nutrients above target: 7 of 34