Optimization Score: 5.37
Diet Type: vegan
Execution Time: 2439.1 seconds
Generations: 128
Foods Used: 28
Date: 2025-03-19
| Food | Amount |
|---|---|
| Bream, fillet, steamed, no added fat | 138.9g |
| Pea, green, frozen, boiled, drained | 138.4g |
| Noodle, wheat, instant, flavoured, boiled, drained | 106.5g |
| Asparagus, green, raw | 92.7g |
| Wine, white, cooked | 82.1g |
| Breakfast cereal, puffed or popped rice, no added sugar or salt, unfortified | 81.9g |
| Leek, fresh, raw | 72.7g |
| Bar, muesli, with nuts | 60.9g |
| Flour, cornflour, from maize & wheat starch | 59.8g |
| Biscuit, sweet, plain | 55.6g |
| Cabbage, Chinese flowering, boiled, drained | 55.4g |
| Beverage base, chocolate flavour, added vitamins A, B1, B2, C & D, Ca & Fe (Milo) | 53.7g |
| Water, bottled, still | 52.3g |
| Lettuce, mignonette, raw | 49.4g |
| Wine, white, riesling | 47.5g |
| Rocket, fresh, raw | 43.8g |
| Biscuit, sweet, biscuit base, mint filling, chocolate-coated | 39.7g |
| Oil, peanut | 37.4g |
| Baked beans, canned in tomato sauce | 35.6g |
| Mayonnaise, low fat, commercial | 28.1g |
| Spinach, Mature English, fresh, boiled, drained | 16.3g |
| Flour, wheat, white, high protein or bread making flour | 5.3g |
| Salt, table, non-iodised | 2.0g |
| Nut, cashew, roasted, salted | 0.0g |
| Spread, yeast, marmite | 0.0g |
| Chocolate, dark, no added sugar | 0.0g |
| Cumin (cummin) seed, dried, ground | 0.0g |
| Taco seasoning mix, chilli-based | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 10162.9 | 93.4% | 93.4% | OK |
| Protein (g) | 78.2g | 85.9% | 85.9% | OK |
| Fat, total (g) | 93.5g | 107.5% | 107.5% | OK |
| Available carbohydrate, without sugar alcohols (g) | 290.6g | 89.4% | 89.4% | OK |
| Calcium (Ca) (mg) | 791.5mg | 79.2% | 79.2% | LOW |
| Chloride (Cl) (mg) | 2115.2mg | 92.0% | 92.0% | OK |
| Chromium (Cr) (ug) | 46.3μg | 132.2% | 132.2% | OK |
| Copper (Cu) (mg) | 1.1mg | 123.4% | 123.4% | OK |
| Total dietary fibre (g) | 32.7g | 86.1% | 86.1% | OK |
| Total folates (ug) | 554.8μg | 138.7% | 138.7% | OK |
| Iodine (I) (ug) | 85.2μg | 56.8% | 56.8% | LOW |
| Iron (Fe) (mg) | 21.7mg | 270.9% | 270.9% | HIGH |
| Magnesium (Mg) (mg) | 367.2mg | 87.4% | 87.4% | OK |
| Manganese (Mn) (mg) | 4.1mg | 179.9% | 179.9% | HIGH |
| Molybdenum (Mo) (ug) | 61.5μg | 136.6% | 136.6% | OK |
| Phosphorus (P) (mg) | 1444.7mg | 206.4% | 206.4% | HIGH |
| Potassium (K) (mg) | 2888.6mg | 85.0% | 85.0% | OK |
| Selenium (Se) (ug) | 96.5μg | 175.4% | 175.4% | HIGH |
| Sodium (Na) (mg) | 1994.1mg | 132.9% | 132.9% | OK |
| Vitamin A retinol equivalents (ug) | 876.4μg | 97.4% | 97.4% | OK |
| Thiamin (B1) (mg) | 1.3mg | 109.1% | 109.1% | OK |
| Cobalamin (B12) (ug) | 3.1μg | 130.1% | 130.1% | OK |
| Riboflavin (B2) (mg) | 1.9mg | 148.1% | 148.1% | OK |
| Niacin (B3) (mg) | 20.9mg | 130.7% | 130.7% | OK |
| Pantothenic acid (B5) (mg) | 2.2mg | 44.5% | 44.5% | LOW |
| Pyridoxine (B6) (mg) | 2.2mg | 127.6% | 127.6% | OK |
| Biotin (B7) (ug) | 26.5μg | 88.4% | 88.4% | OK |
| Vitamin C (mg) | 142.5mg | 158.3% | 158.3% | HIGH |
| Vitamin D3 equivalents (ug) | 10.3μg | 68.7% | 68.7% | LOW |
| Vitamin E (mg) | 13.6mg | 91.0% | 91.0% | OK |
| Zinc (Zn) (mg) | 8.8mg | 80.4% | 80.4% | OK |
| Total saturated fatty acids, equated (g) | 29.0g | 131.8% | 131.8% | OK |
| Cholesterol (mg) | 141.0mg | 47.0% | 47.0% | LOW |
| Total long chain omega 3 fatty acids, equated (mg) | 1392.1mg | 87.0% | 87.0% | OK |
Nutrients at good levels: 24 of 34
Nutrients below target: 5 of 34
Nutrients above target: 5 of 34