The RDA of 29 nutrients, and the app that checks yours
The complete reference table — women, men, upper limits, foods high in each — and Micron, which compares every meal to your personalized targets from a single photo.
Your macros look fine. But your micronutrients?
Most calorie counters stop at protein, carbs and fat. Yet it's the nutrients — iron, magnesium, vitamin D, B12, zinc — that drive your energy, immunity, recovery and long-term health.
A micronutrient gap never shows up on the scale, but it quietly sabotages your results: fatigue, slow recovery, weaker immunity. Micron surfaces these blind spots, meal after meal.
The daily values of all 29 nutrients, in one table
The recommended daily intakes (RDA) Micron uses as benchmarks: the target for an adult woman and man, the upper limit not to exceed, and for each nutrient the foods that are rich in it. In the app, these targets are personalized to your age, sex and goal.
Vitamins
| Nutrient | Women | Men | Upper limit | Go further |
|---|---|---|---|---|
| Vitamin A | 650µg | 750µg | none established | Foods high in vitamin A |
| Vitamin C | 110mg | 110mg | ≤ 2 000mg | Foods high in vitamin C |
| Vitamin D | 20µg | 20µg | ≤ 100µg | Foods high in vitamin D |
| Vitamin E | 15mg | 15mg | ≤ 300mg | Foods high in vitamin E |
| Vitamin K | 120µg | 120µg | none established | Foods high in vitamin K |
| Vitamin B1 | 1,1mg | 1,2mg | none established | |
| Vitamin B2 | 1,1mg | 1,3mg | none established | |
| Vitamin B3 | 14mg | 16mg | none established | |
| Vitamin B5 | 5mg | 5mg | none established | |
| Vitamin B6 | 1,7mg | 1,7mg | none established | Foods high in vitamin B6 |
| Folat (B9) | 330µg | 330µg | none established | Foods high in folat (B9) |
| Vitamin B12 | 2,4µg | 2,4µg | none established | Foods high in vitamin B12 |
| Retinol | limit only | limit only | ≤ 3 000µg | |
| Betakarotenbenchmark, not an official RDA | 3 000µg | 3 000µg | none established |
- Vitamin A
- Women
- 650µg
- Men
- 750µg
- Upper limit
- none established
- Vitamin C
- Women
- 110mg
- Men
- 110mg
- Upper limit
- ≤ 2 000mg
- Vitamin D
- Women
- 20µg
- Men
- 20µg
- Upper limit
- ≤ 100µg
- Vitamin E
- Women
- 15mg
- Men
- 15mg
- Upper limit
- ≤ 300mg
- Vitamin K
- Women
- 120µg
- Men
- 120µg
- Upper limit
- none established
- Vitamin B1
- Women
- 1,1mg
- Men
- 1,2mg
- Upper limit
- none established
- Vitamin B2
- Women
- 1,1mg
- Men
- 1,3mg
- Upper limit
- none established
- Vitamin B3
- Women
- 14mg
- Men
- 16mg
- Upper limit
- none established
- Vitamin B5
- Women
- 5mg
- Men
- 5mg
- Upper limit
- none established
- Vitamin B6
- Women
- 1,7mg
- Men
- 1,7mg
- Upper limit
- none established
- Folat (B9)
- Women
- 330µg
- Men
- 330µg
- Upper limit
- none established
- Vitamin B12
- Women
- 2,4µg
- Men
- 2,4µg
- Upper limit
- none established
- Retinol
- Women
- limit only
- Men
- limit only
- Upper limit
- ≤ 3 000µg
- Betakarotenbenchmark, not an official RDA
- Women
- 3 000µg
- Men
- 3 000µg
- Upper limit
- none established
Minerals
| Nutrient | Women | Men | Upper limit | Go further |
|---|---|---|---|---|
| Kalsiumlimit drops to 2,000 mg after 50 | 1 000mg | 1 000mg | ≤ 2 500mg | Foods high in kalsium |
| Jern8 mg after age 50 | 18mg | 8mg | ≤ 45mg | Foods high in jern |
| Magnesium | 300mg | 380mg | none established | Foods high in magnesium |
| Sink | 8mg | 11mg | ≤ 40mg | Foods high in sink |
| Kalium | 2 600mg | 3 400mg | none established | Foods high in kalium |
| Fosfor | 700mg | 700mg | none established | |
| Natrium | limit only | limit only | ≤ 2 300mg | |
| Selen | 55µg | 55µg | ≤ 400µg | |
| Kobber | 0,9mg | 0,9mg | ≤ 10mg | |
| Mangan | 1,8mg | 2,3mg | ≤ 11mg |
- Kalsiumlimit drops to 2,000 mg after 50
- Women
- 1 000mg
- Men
- 1 000mg
- Upper limit
- ≤ 2 500mg
- Jern8 mg after age 50
- Women
- 18mg
- Men
- 8mg
- Upper limit
- ≤ 45mg
- Magnesium
- Women
- 300mg
- Men
- 380mg
- Upper limit
- none established
- Sink
- Women
- 8mg
- Men
- 11mg
- Upper limit
- ≤ 40mg
- Kalium
- Women
- 2 600mg
- Men
- 3 400mg
- Upper limit
- none established
- Fosfor
- Women
- 700mg
- Men
- 700mg
- Upper limit
- none established
- Natrium
- Women
- limit only
- Men
- limit only
- Upper limit
- ≤ 2 300mg
- Selen
- Women
- 55µg
- Men
- 55µg
- Upper limit
- ≤ 400µg
- Kobber
- Women
- 0,9mg
- Men
- 0,9mg
- Upper limit
- ≤ 10mg
- Mangan
- Women
- 1,8mg
- Men
- 2,3mg
- Upper limit
- ≤ 11mg
Other nutrients
| Nutrient | Women | Men | Upper limit | Go further |
|---|---|---|---|---|
| Omega-3 | 1,1g | 1,6g | none established | Foods high in omega-3 |
| Fiber | 28g | 28g | none established | Foods high in fiber |
| Sukker | limit only | limit only | ≤ 50g | |
| Mettet fett | limit only | limit only | ≤ 20g | |
| Kolesterol | limit only | limit only | ≤ 300mg |
- Omega-3
- Women
- 1,1g
- Men
- 1,6g
- Upper limit
- none established
- Fiber
- Women
- 28g
- Men
- 28g
- Upper limit
- none established
- Sukker
- Women
- limit only
- Men
- limit only
- Upper limit
- ≤ 50g
- Mettet fett
- Women
- limit only
- Men
- limit only
- Upper limit
- ≤ 20g
- Kolesterol
- Women
- limit only
- Men
- limit only
- Upper limit
- ≤ 300mg
Sources: ANSES (population reference intakes) for recommended intakes, NIH and EFSA for upper limits (UL). These are exactly the references used in the app.
How Micron tracks your micronutrients
Three steps, a few seconds per meal.
Log in one tap
Snap a photo of your meal, scan a barcode, or search the database — AI identifies the foods and estimates portions.
AI breaks down the nutrition
Each food is analyzed into calories, macros and 29 nutrients using reference nutrition databases.
Hit your targets, close your gaps
Get personalized targets based on your profile and goals, with a clear view of the micronutrients you under-consume.
Built to optimize your nutrition, not just count it
Everything a calorie tracker does — plus the micronutrient layer that actually moves the needle on health.
29 nutrients tracked
8 vitamins, 5 minerals and 4 key extra nutrients (omega-3, fiber, sugars, sodium) — not just calories and macros.
AI photo & barcode logging
Log a meal from a photo or a barcode scan in seconds — no tedious manual entry.
Personalized targets
Daily targets adapted to your age, sex, weight, activity and goals, based on official reference intakes.
Deficiency insights
See which nutrients you consistently fall short on, and which foods can fix it.
Calories & macros included
A full picture: calories, protein, carbs and fat alongside every micronutrient.
Private, ad-free
No ads, no selling your data. Your nutrition stays yours.
A regular calorie counter isn't enough
Most apps track what's easy to count. Micron tracks what matters for your health.
- Track calories and 3 macros only
- Ignore nutrients
- No deficiency detection
- Cluttered food databases, slow logging
- Calories + macros + 29 nutrients
- Break down every vitamin and mineral
- Flag your likely deficiencies
- AI logging in a few seconds
Your micronutrients, made clear
A clean, visual read on what your body is actually getting.
Loved by people who take nutrition seriously
Athletes, health enthusiasts, and anyone tired of guessing.
Frequently asked questions
Everything about tracking micronutrients with Micron.
How do I track my micronutrients?
Log your meals by photo, barcode or search. Micron breaks each food down into 29 nutrients (vitamins, minerals, omega-3, fiber, sugars, sodium) and compares your intake to personalized targets — no manual entry.
What's the best app to track nutrients?
The best micronutrient tracker is the one you'll actually use daily. Micron is built specifically around nutrients — with AI photo and barcode logging, personalized targets and deficiency detection — whereas most calorie counters stop at macros. It's free to start on iOS and Android.
Is Micron free?
Yes. Micron is free to download and start tracking on iOS and Android. A premium plan unlocks advanced features, but full micronutrient tracking is available from your first meal.
How many nutrients does Micron track?
Micron tracks 29 nutrients: 14 vitamins (A, C, D, E, K, B1, B2, B3, B5, B6, folate B9, B12, retinol, beta-carotene), 10 minerals (calcium, iron, magnesium, zinc, potassium, phosphorus, copper, manganese, selenium, sodium) and 5 key extra nutrients (omega-3, fiber, sugars, cholesterol, saturated fat).
How is Micron different from MyFitnessPal or a basic calorie counter?
Standard calorie counters focus on calories and three macros. Micron adds the full micronutrient layer — every vitamin and mineral — plus deficiency insights and AI logging, so you optimize your nutrition instead of just counting it.
Does Micron work on iPhone and Android?
Yes, Micron is available on both iOS (iPhone) and Android, with the same micronutrient tracking on every device.
How does the AI recognize my food?
Micron's AI identifies foods from a photo or barcode and estimates portions, then maps them to reference nutrition databases to compute calories, macros and micronutrients. You can always adjust quantities before saving.
What are recommended daily intakes (RDA)?
Recommended daily intakes are the amounts of vitamins, minerals and other nutrients a healthy adult should consume each day to cover their needs. In the EU they appear on food labels as NRVs (nutrient reference values); in the US as Daily Values. They depend on sex and age — which is why the table above separates women and men, and why Micron personalizes your targets.
Do I need to hit 100% of every daily value, every day?
No. Daily values are meant to be read over several days: a day at 60% of vitamin C followed by a day at 140% covers the need. What matters is the weekly trend — which is what Micron shows — and, for nutrients with an upper limit (vitamin D, iron, zinc, sodium…), staying below it.
See what your diet is really missing
Download Micron and start tracking your micronutrients from your very next meal.
