Optimization Score: 6.29
Diet Type: vegan
Execution Time: 3251.0 seconds
Generations: 172
Foods Used: 29
Date: 2025-03-23
| Food | Amount |
|---|---|
| Tomato, roma, raw | 191.3g |
| Rice, wild, boiled, no added salt | 154.7g |
| Bok choy, fried, no added fat | 131.4g |
| Water, bottled, still | 129.2g |
| Raisin | 123.2g |
| Breakfast cereal, beverage, non-chocolate flavours, added vitamins A, B1, B2, B3, B6, B12, C & folate & Ca | 122.9g |
| Bread roll, from white flour, toasted | 111.0g |
| Dairy or yoghurt dessert, chocolate, regular fat | 104.7g |
| Margarine spread, monounsaturated (greater than 65% fat) | 97.5g |
| Bamboo shoot, canned in water, heated, drained | 92.1g |
| Sugar, white, icing | 79.2g |
| Sprat, blue, wild caught, flesh, skin & bones, fried, no added fat | 68.2g |
| Wine, white, sauvignon blanc | 50.8g |
| Bean, broad, fresh, raw | 50.3g |
| Bun, sweet, with dried fruit, iced | 42.4g |
| Biscuit, savoury, from white wheat flour, flaky cracker style | 31.6g |
| Pizza, vegetable, fast food chain | 28.8g |
| Cocoa powder | 11.0g |
| Onion, mature, red skinned, raw | 9.8g |
| Capsicum, green, fresh, fried, no added fat | 7.0g |
| Taco seasoning mix, chilli-based | 4.0g |
| Tofu (soy bean curd), firm, as purchased | 2.3g |
| Pastry, filo, commercial, raw | 0.0g |
| Paste, Indian style curry, commercial | 0.0g |
| Breakfast cereal, mixed grain (rice & wheat), flakes, added vitamins B1, B2, B3, B6 & folate, Ca, Fe & Zn | 0.0g |
| Watercress, raw | 0.0g |
| Flour, rice | 0.0g |
| Nut, macadamia, raw, unsalted | 0.0g |
| Muffin, English style, from white flour, added dried fruit, toasted | 0.0g |
| Nutrient | Amount | % of Meal Target | % of Daily RDI | Status |
|---|---|---|---|---|
| Energy with dietary fibre, equated (kJ) | 10716.0 | 98.5% | 98.5% | OK |
| Protein (g) | 69.8g | 76.7% | 76.7% | LOW |
| Fat, total (g) | 91.2g | 104.8% | 104.8% | OK |
| Available carbohydrate, without sugar alcohols (g) | 346.6g | 106.7% | 106.7% | OK |
| Calcium (Ca) (mg) | 1415.8mg | 141.6% | 141.6% | OK |
| Chloride (Cl) (mg) | 2329.2mg | 101.3% | 101.3% | OK |
| Chromium (Cr) (ug) | 15.7μg | 44.9% | 44.9% | LOW |
| Copper (Cu) (mg) | 1.5mg | 163.3% | 163.3% | HIGH |
| Total dietary fibre (g) | 34.5g | 90.7% | 90.7% | OK |
| Total folates (ug) | 601.2μg | 150.3% | 150.3% | HIGH |
| Iodine (I) (ug) | 151.5μg | 101.0% | 101.0% | OK |
| Iron (Fe) (mg) | 18.5mg | 231.8% | 231.8% | HIGH |
| Magnesium (Mg) (mg) | 370.0mg | 88.1% | 88.1% | OK |
| Manganese (Mn) (mg) | 3.4mg | 149.7% | 149.7% | OK |
| Molybdenum (Mo) (ug) | 46.5μg | 103.4% | 103.4% | OK |
| Phosphorus (P) (mg) | 1534.7mg | 219.2% | 219.2% | HIGH |
| Potassium (K) (mg) | 3689.6mg | 108.5% | 108.5% | OK |
| Selenium (Se) (ug) | 97.0μg | 176.3% | 176.3% | HIGH |
| Sodium (Na) (mg) | 2468.3mg | 164.6% | 164.6% | HIGH |
| Vitamin A retinol equivalents (ug) | 1064.4μg | 118.3% | 118.3% | OK |
| Thiamin (B1) (mg) | 1.5mg | 124.6% | 124.6% | OK |
| Cobalamin (B12) (ug) | 5.9μg | 244.5% | 244.5% | HIGH |
| Riboflavin (B2) (mg) | 1.4mg | 108.1% | 108.1% | OK |
| Niacin (B3) (mg) | 15.1mg | 94.4% | 94.4% | OK |
| Pantothenic acid (B5) (mg) | 5.0mg | 100.9% | 100.9% | OK |
| Pyridoxine (B6) (mg) | 1.9mg | 111.8% | 111.8% | OK |
| Biotin (B7) (ug) | 22.6μg | 75.2% | 75.2% | LOW |
| Vitamin C (mg) | 98.9mg | 109.9% | 109.9% | OK |
| Vitamin D3 equivalents (ug) | 11.6μg | 77.2% | 77.2% | LOW |
| Vitamin E (mg) | 22.5mg | 149.7% | 149.7% | OK |
| Zinc (Zn) (mg) | 10.8mg | 98.4% | 98.4% | OK |
| Total saturated fatty acids, equated (g) | 24.0g | 109.2% | 109.2% | OK |
| Cholesterol (mg) | 129.4mg | 43.1% | 43.1% | LOW |
| Total long chain omega 3 fatty acids, equated (mg) | 235.6mg | 14.7% | 14.7% | LOW |
Nutrients at good levels: 21 of 34
Nutrients below target: 6 of 34
Nutrients above target: 7 of 34