Optimization Score: 5.07
Diet Type: vegan
Execution Time: 1583.8 seconds
Generations: 191
Foods Used: 19
| Food | Amount |
|---|---|
| Leek, fresh, boiled, drained | 295.0g |
| Onion, mature, red skinned, fried, no added fat | 280.8g |
| Bamboo shoot, canned in water, heated, drained | 272.2g |
| Yoghurt, vanilla flavoured, low fat (less than 0.5% fat) | 140.1g |
| Sauce, tomato, commercial | 115.0g |
| Cherry, raw | 95.2g |
| Bream, fillet, steamed, no added fat | 76.2g |
| Morwong, fillet, raw | 57.9g |
| Margarine spread, monounsaturated (greater than 65% fat) | 54.3g |
| Wine, fortified, sherry, dry style (approximately 1% sugars) | 42.4g |
| Margarine spread, monounsaturated (70% fat), reduced salt (sodium 350 mg/100 g), added phytosterols | 42.4g |
| Coriander, fresh, raw | 39.7g |
| Bread, garlic, commercial, cooked | 34.8g |
| Breakfast cereal, mixed grain (wheat, oat & corn), extruded, added vitamins B1, B2, B3, B6, C & folate, Ca & Fe | 26.0g |
| Tomato, paste, with added salt | 1.3g |
| Soft drink, cola flavour, intense sweetened or diet, decaffeinated | 0.3g |
| Meringue, all flavours, commercial | 0.0g |
| Sauce, hoi sin (hoisin), commercial | 0.0g |
| Shark, fillet, without skin, baked, no added fat | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Calcium (Ca) (mg) | 691.8mg | 69.2% | 69.2% | LOW |
| Chloride (Cl) (mg) | 2233.7mg | 97.1% | 97.1% | OK |
| Chromium (Cr) (ug) | 4.7μg | 13.4% | 13.4% | LOW |
| Copper (Cu) (mg) | 0.6mg | 65.7% | 65.7% | LOW |
| Total dietary fibre (g) | 30.0g | 79.1% | 79.1% | LOW |
| Total folates (ug) | 269.4μg | 67.4% | 67.4% | LOW |
| Iodine (I) (ug) | 141.7μg | 94.5% | 94.5% | OK |
| Iron (Fe) (mg) | 10.8mg | 134.7% | 134.7% | OK |
| Magnesium (Mg) (mg) | 231.7mg | 55.2% | 55.2% | LOW |
| Manganese (Mn) (mg) | 2.9mg | 126.3% | 126.3% | OK |
| Molybdenum (Mo) (ug) | 43.4μg | 96.4% | 96.4% | OK |
| Phosphorus (P) (mg) | 1011.3mg | 144.5% | 144.5% | OK |
| Potassium (K) (mg) | 3265.0mg | 96.0% | 96.0% | OK |
| Protein (g) | 61.9g | 110.5% | 110.5% | OK |
| Selenium (Se) (ug) | 76.1μg | 138.3% | 138.3% | OK |
| Sodium (Na) (mg) | 2047.8mg | 136.5% | 136.5% | OK |
| Vitamin A retinol equivalents (ug) | 1143.2μg | 127.0% | 127.0% | OK |
| Thiamin (B1) (mg) | 1.5mg | 127.1% | 127.1% | OK |
| Cobalamin (B12) (ug) | 3.6μg | 150.8% | 150.8% | HIGH |
| Riboflavin (B2) (mg) | 1.7mg | 127.7% | 127.7% | OK |
| Niacin (B3) (mg) | 12.8mg | 80.2% | 80.2% | OK |
| Pantothenic acid (B5) (mg) | 1.3mg | 25.5% | 25.5% | LOW |
| Pyridoxine (B6) (mg) | 1.6mg | 96.0% | 96.0% | OK |
| Biotin (B7) (ug) | 23.4μg | 78.0% | 78.0% | LOW |
| Vitamin C (mg) | 125.2mg | 139.1% | 139.1% | OK |
| Vitamin D3 equivalents (ug) | 10.1μg | 67.2% | 67.2% | LOW |
| Vitamin E (mg) | 16.0mg | 106.5% | 106.5% | OK |
| Zinc (Zn) (mg) | 5.9mg | 53.6% | 53.6% | LOW |
| Total saturated fatty acids, equated (g) | 20.6g | 93.8% | 93.8% | OK |
| Cholesterol (mg) | 115.2mg | 38.4% | 38.4% | LOW |
| Total long chain omega 3 fatty acids, equated (mg) | 1338.5mg | 83.7% | 83.7% | OK |
Nutrients at good levels: 19 of 31
Nutrients below target: 11 of 31
Nutrients above target: 1 of 31