Optimization Score: 4.08
Diet Type: vegan
Execution Time: 1804.9 seconds
Generations: 243
Foods Used: 22
Date: 2025-05-28
| Food | Amount |
|---|---|
| Pasta, white wheat flour, fresh, uncooked | 285.7g |
| Bean, green, frozen, boiled, drained | 187.0g |
| Silver perch, aquacultured, raw | 138.9g |
| Nut, chestnut, raw, unsalted | 132.3g |
| Juice, apple, commercial, added vitamin C | 81.8g |
| Biscuit, savoury, from white wheat flour, plain snack cracker style | 78.9g |
| Margarine spread, monounsaturated (greater than 65% fat) | 75.3g |
| Tamarind, paste, pure | 45.3g |
| Vegetable crisps or chips, sweet potato & taro, flavoured | 44.0g |
| Bread, organic | 32.2g |
| Fruit drink, apple juice | 27.7g |
| Breakfast cereal, puffed or popped rice, cocoa coating, added vitamins B1, B2, B3, C & folate, Ca, Fe & Zn | 18.1g |
| Oregano, dried | 9.2g |
| Soup, vegetable, instant dry mix | 7.7g |
| Bar, snack, with >55% nuts | 7.5g |
| Bar, snack, fruit filled, baked | 6.8g |
| Dressing, French or Italian, regular fat, commercial | 0.0g |
| Quinoa, black, uncooked | 0.0g |
| Pasta, legume based, boiled, no added salt | 0.0g |
| Pastry, puff, vegetable oil, commercial, raw | 0.0g |
| Oil, palm | 0.0g |
| Tahini, sesame seed pulp | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 11881.4 | 109.2% | 109.2% | OK |
| Protein (g) | 81.4g | 89.5% | 89.5% | OK |
| Fat, total (g) | 118.4g | 136.1% | 136.1% | OK |
| Available carbohydrate, without sugar alcohols (g) | 338.1g | 104.0% | 104.0% | OK |
| Calcium (Ca) (mg) | 550.8mg | 55.1% | 55.1% | LOW |
| Chloride (Cl) (mg) | 2260.7mg | 98.3% | 98.3% | OK |
| Chromium (Cr) (ug) | 27.7μg | 79.1% | 79.1% | LOW |
| Copper (Cu) (mg) | 1.1mg | 125.8% | 125.8% | OK |
| Total dietary fibre (g) | 51.4g | 135.4% | 135.4% | OK |
| Total folates (ug) | 536.3μg | 134.1% | 134.1% | OK |
| Iodine (I) (ug) | 124.4μg | 83.0% | 83.0% | OK |
| Iron (Fe) (mg) | 16.4mg | 204.8% | 204.8% | HIGH |
| Magnesium (Mg) (mg) | 365.7mg | 87.1% | 87.1% | OK |
| Manganese (Mn) (mg) | 4.4mg | 189.2% | 189.2% | HIGH |
| Molybdenum (Mo) (ug) | 40.5μg | 90.0% | 90.0% | OK |
| Phosphorus (P) (mg) | 1412.2mg | 201.7% | 201.7% | HIGH |
| Potassium (K) (mg) | 2927.7mg | 86.1% | 86.1% | OK |
| Selenium (Se) (ug) | 95.6μg | 173.8% | 173.8% | HIGH |
| Sodium (Na) (mg) | 1911.3mg | 127.4% | 127.4% | OK |
| Vitamin A retinol equivalents (ug) | 884.1μg | 98.2% | 98.2% | OK |
| Thiamin (B1) (mg) | 1.6mg | 133.3% | 133.3% | OK |
| Cobalamin (B12) (ug) | 3.6μg | 152.1% | 152.1% | HIGH |
| Riboflavin (B2) (mg) | 1.3mg | 100.8% | 100.8% | OK |
| Niacin (B3) (mg) | 16.0mg | 100.2% | 100.2% | OK |
| Pantothenic acid (B5) (mg) | 2.3mg | 45.9% | 45.9% | LOW |
| Pyridoxine (B6) (mg) | 1.8mg | 106.1% | 106.1% | OK |
| Biotin (B7) (ug) | 18.3μg | 61.1% | 61.1% | LOW |
| Vitamin C (mg) | 113.4mg | 125.9% | 125.9% | OK |
| Vitamin D3 equivalents (ug) | 8.5μg | 56.8% | 56.8% | LOW |
| Vitamin E (mg) | 25.0mg | 166.6% | 166.6% | HIGH |
| Zinc (Zn) (mg) | 10.5mg | 95.5% | 95.5% | OK |
| Total saturated fatty acids, equated (g) | 31.1g | 141.4% | 141.4% | OK |
| Cholesterol (mg) | 313.1mg | 104.4% | 104.4% | OK |
| Total long chain omega 3 fatty acids, equated (mg) | 1754.9mg | 109.7% | 109.7% | OK |
Nutrients at good levels: 23 of 34
Nutrients below target: 5 of 34
Nutrients above target: 6 of 34