Optimization Score: 4.71
Diet Type: vegan
Execution Time: 1959.9 seconds
Generations: 75
Foods Used: 30
Date: 2025-03-19
| Food | Amount |
|---|---|
| Pudding, sticky date, homemade | 135.1g |
| Bream, fillet, baked, no added fat | 110.5g |
| Grape, green, raw | 109.5g |
| Yoghurt, vanilla flavoured, (2% fat) | 98.2g |
| Bread, from white flour, added calcium | 95.4g |
| Cherry, raw | 90.0g |
| Leek, fresh, boiled, drained | 51.8g |
| Flour, cornflour, from maize & wheat starch | 51.3g |
| Mint, fresh, raw | 48.1g |
| Bean, red kidney, fresh, boiled, drained | 47.1g |
| Bok choy, fried, no added fat | 45.1g |
| Corn, kernels, purchased frozen, raw | 44.1g |
| Olive, green or black, drained | 43.1g |
| Apricot, canned in pear juice, juice only | 40.1g |
| Pea, green, frozen, boiled, drained | 38.5g |
| Sauce, plum, commercial | 37.1g |
| Raspberry, raw | 35.0g |
| Nut, cashew, roasted, salted | 35.0g |
| Sauce, salsa, tomato-based, commercial | 31.1g |
| Nut, almond meal | 29.1g |
| Breakfast cereal, puffed or popped rice, no added sugar or salt, unfortified | 25.2g |
| Bread, from white flour, added iron | 20.3g |
| Bread, from white flour, added omega-3 polyunsaturates | 16.6g |
| Mullet, yelloweye, fillet, steamed, no added fat | 8.3g |
| Rosemary, dried | 7.6g |
| Soup, vegetable, instant dry mix | 5.4g |
| Stock, dry powder or cube | 0.0g |
| Coffee, instant, dry powder or granules, decaffeinated | 0.0g |
| Capers, pickled, canned, drained | 0.0g |
| Quinoa, black, uncooked | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 9754.4 | 89.7% | 89.7% | OK |
| Protein (g) | 86.0g | 94.5% | 94.5% | OK |
| Fat, total (g) | 81.3g | 93.4% | 93.4% | OK |
| Available carbohydrate, without sugar alcohols (g) | 295.0g | 90.8% | 90.8% | OK |
| Calcium (Ca) (mg) | 969.7mg | 97.0% | 97.0% | OK |
| Chloride (Cl) (mg) | 2224.3mg | 96.7% | 96.7% | OK |
| Chromium (Cr) (ug) | 30.6μg | 87.4% | 87.4% | OK |
| Copper (Cu) (mg) | 1.8mg | 203.5% | 203.5% | HIGH |
| Total dietary fibre (g) | 35.0g | 92.2% | 92.2% | OK |
| Total folates (ug) | 569.4μg | 142.4% | 142.4% | OK |
| Iodine (I) (ug) | 172.3μg | 114.8% | 114.8% | OK |
| Iron (Fe) (mg) | 17.8mg | 222.7% | 222.7% | HIGH |
| Magnesium (Mg) (mg) | 436.5mg | 103.9% | 103.9% | OK |
| Manganese (Mn) (mg) | 3.7mg | 162.9% | 162.9% | HIGH |
| Molybdenum (Mo) (ug) | 45.2μg | 100.3% | 100.3% | OK |
| Phosphorus (P) (mg) | 1674.0mg | 239.1% | 239.1% | HIGH |
| Potassium (K) (mg) | 3238.4mg | 95.2% | 95.2% | OK |
| Selenium (Se) (ug) | 111.9μg | 203.5% | 203.5% | HIGH |
| Sodium (Na) (mg) | 2917.9mg | 194.5% | 194.5% | HIGH |
| Vitamin A retinol equivalents (ug) | 868.3μg | 96.5% | 96.5% | OK |
| Thiamin (B1) (mg) | 1.9mg | 154.7% | 154.7% | HIGH |
| Cobalamin (B12) (ug) | 3.5μg | 145.9% | 145.9% | OK |
| Riboflavin (B2) (mg) | 1.2mg | 88.9% | 88.9% | OK |
| Niacin (B3) (mg) | 15.7mg | 97.9% | 97.9% | OK |
| Pantothenic acid (B5) (mg) | 2.2mg | 43.6% | 43.6% | LOW |
| Pyridoxine (B6) (mg) | 1.7mg | 101.7% | 101.7% | OK |
| Biotin (B7) (ug) | 34.9μg | 116.2% | 116.2% | OK |
| Vitamin C (mg) | 90.8mg | 100.8% | 100.8% | OK |
| Vitamin D3 equivalents (ug) | 3.5μg | 23.3% | 23.3% | LOW |
| Vitamin E (mg) | 14.5mg | 96.7% | 96.7% | OK |
| Zinc (Zn) (mg) | 9.6mg | 87.2% | 87.2% | OK |
| Total saturated fatty acids, equated (g) | 25.7g | 116.7% | 116.7% | OK |
| Cholesterol (mg) | 225.7mg | 75.2% | 75.2% | LOW |
| Total long chain omega 3 fatty acids, equated (mg) | 1546.8mg | 96.7% | 96.7% | OK |
Nutrients at good levels: 24 of 34
Nutrients below target: 3 of 34
Nutrients above target: 7 of 34