Optimization Score: 4.13
Diet Type: vegan
Execution Time: 2560.0 seconds
Generations: 195
Foods Used: 27
Date: 2025-03-22
| Food | Amount |
|---|---|
| Corn, fresh on cob, raw | 192.0g |
| Soy beverage, regular fat (3% fat), unfortified | 188.6g |
| Bream, fillet, steamed, no added fat | 166.6g |
| Onion, spring, fresh, fried, no added fat | 153.9g |
| Mineral water, natural, unflavoured | 133.5g |
| Yoghurt, apricot pieces or flavoured, regular fat (3% fat) | 124.7g |
| Sugar, white, icing mixture | 107.3g |
| Bok choy, raw | 106.8g |
| Mayonnaise, traditional (greater than 65% fat), commercial | 73.2g |
| Bar, muesli, plain or with dried fruit | 69.9g |
| Biscuit, savoury, from white wheat flour, Salada style | 55.1g |
| Beverage base, chocolate flavour, added vitamins A, B1, B2, C & D, Ca & Fe (Milo) | 54.3g |
| Bread, from white flour, added omega-3 polyunsaturates | 30.7g |
| Pastry, shortcrust style, commercial, baked | 25.3g |
| Nutmeg, dried, ground | 19.0g |
| Bread, from white flour, sour dough, commercial | 18.8g |
| Bread, from wholemeal flour, extra grainy & seeds, toasted | 16.1g |
| Wine, fortified, sherry, sweet style (approximately 11% sugars) | 13.9g |
| Mandarin, canned in syrup, syrup only | 3.6g |
| Noodle, wheat, fresh, soaked, drained | 0.0g |
| Cherry, black, canned in syrup | 0.0g |
| Rice beverage, fluid, added calcium | 0.0g |
| Bread, from white Jackaroo flour, added fibre and vitamins B1 & folate & Fe | 0.0g |
| Tapioca, pearl or seed style, uncooked | 0.0g |
| Cornmeal (polenta), boiled, no added fat or salt | 0.0g |
| Cinnamon, dried, ground | 0.0g |
| Pastry, puff, vegetable oil, commercial, raw | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 11388.4 | 104.7% | 104.7% | OK |
| Protein (g) | 91.0g | 100.0% | 100.0% | OK |
| Fat, total (g) | 108.5g | 124.7% | 124.7% | OK |
| Available carbohydrate, without sugar alcohols (g) | 332.5g | 102.3% | 102.3% | OK |
| Calcium (Ca) (mg) | 978.3mg | 97.8% | 97.8% | OK |
| Chloride (Cl) (mg) | 2081.4mg | 90.5% | 90.5% | OK |
| Chromium (Cr) (ug) | 41.9μg | 119.8% | 119.8% | OK |
| Copper (Cu) (mg) | 0.8mg | 86.6% | 86.6% | OK |
| Total dietary fibre (g) | 35.5g | 93.5% | 93.5% | OK |
| Total folates (ug) | 373.1μg | 93.3% | 93.3% | OK |
| Iodine (I) (ug) | 143.7μg | 95.8% | 95.8% | OK |
| Iron (Fe) (mg) | 21.5mg | 268.2% | 268.2% | HIGH |
| Magnesium (Mg) (mg) | 367.8mg | 87.6% | 87.6% | OK |
| Manganese (Mn) (mg) | 3.7mg | 160.5% | 160.5% | HIGH |
| Molybdenum (Mo) (ug) | 48.4μg | 107.5% | 107.5% | OK |
| Phosphorus (P) (mg) | 1510.8mg | 215.8% | 215.8% | HIGH |
| Potassium (K) (mg) | 3292.4mg | 96.8% | 96.8% | OK |
| Selenium (Se) (ug) | 111.0μg | 201.9% | 201.9% | HIGH |
| Sodium (Na) (mg) | 1813.6mg | 120.9% | 120.9% | OK |
| Vitamin A retinol equivalents (ug) | 750.1μg | 83.3% | 83.3% | OK |
| Thiamin (B1) (mg) | 1.6mg | 129.4% | 129.4% | OK |
| Cobalamin (B12) (ug) | 3.7μg | 153.9% | 153.9% | HIGH |
| Riboflavin (B2) (mg) | 2.0mg | 156.1% | 156.1% | HIGH |
| Niacin (B3) (mg) | 20.9mg | 130.7% | 130.7% | OK |
| Pantothenic acid (B5) (mg) | 2.5mg | 49.5% | 49.5% | LOW |
| Pyridoxine (B6) (mg) | 2.9mg | 168.4% | 168.4% | HIGH |
| Biotin (B7) (ug) | 28.1μg | 93.6% | 93.6% | OK |
| Vitamin C (mg) | 119.9mg | 133.2% | 133.2% | OK |
| Vitamin D3 equivalents (ug) | 11.2μg | 74.8% | 74.8% | LOW |
| Vitamin E (mg) | 20.6mg | 137.4% | 137.4% | OK |
| Zinc (Zn) (mg) | 6.9mg | 62.8% | 62.8% | LOW |
| Total saturated fatty acids, equated (g) | 30.3g | 137.7% | 137.7% | OK |
| Cholesterol (mg) | 198.1mg | 66.0% | 66.0% | LOW |
| Total long chain omega 3 fatty acids, equated (mg) | 1689.0mg | 105.6% | 105.6% | OK |
Nutrients at good levels: 23 of 34
Nutrients below target: 4 of 34
Nutrients above target: 7 of 34