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 |
|---|---|---|---|---|
| Витамин A | 650µg | 750µg | none established | |
| Витамин C | 110mg | 110mg | ≤ 2 000mg | |
| Витамин D | 20µg | 20µg | ≤ 100µg | |
| Витамин E | 15mg | 15mg | ≤ 300mg | |
| Витамин K | 120µg | 120µg | none established | |
| Витамин B1 | 1,1mg | 1,2mg | none established | |
| Витамин B2 | 1,1mg | 1,3mg | none established | |
| Витамин B3 | 14mg | 16mg | none established | |
| Витамин B5 | 5mg | 5mg | none established | |
| Витамин B6 | 1,7mg | 1,7mg | none established | |
| Фолат (B9) | 330µg | 330µg | none established | |
| Витамин B12 | 2,4µg | 2,4µg | none established | |
| Ретинол | limit only | limit only | ≤ 3 000µg | |
| Бета-каротинbenchmark, not an official RDA | 3 000µg | 3 000µg | none established |
- Витамин A
- Women
- 650µg
- Men
- 750µg
- Upper limit
- none established
- Витамин C
- Women
- 110mg
- Men
- 110mg
- Upper limit
- ≤ 2 000mg
- Витамин D
- Women
- 20µg
- Men
- 20µg
- Upper limit
- ≤ 100µg
- Витамин E
- Women
- 15mg
- Men
- 15mg
- Upper limit
- ≤ 300mg
- Витамин K
- Women
- 120µg
- Men
- 120µg
- Upper limit
- none established
- Витамин B1
- Women
- 1,1mg
- Men
- 1,2mg
- Upper limit
- none established
- Витамин B2
- Women
- 1,1mg
- Men
- 1,3mg
- Upper limit
- none established
- Витамин B3
- Women
- 14mg
- Men
- 16mg
- Upper limit
- none established
- Витамин B5
- Women
- 5mg
- Men
- 5mg
- Upper limit
- none established
- Витамин B6
- Women
- 1,7mg
- Men
- 1,7mg
- Upper limit
- none established
- Фолат (B9)
- Women
- 330µg
- Men
- 330µg
- Upper limit
- none established
- Витамин B12
- Women
- 2,4µg
- Men
- 2,4µg
- Upper limit
- none established
- Ретинол
- Women
- limit only
- Men
- limit only
- Upper limit
- ≤ 3 000µg
- Бета-каротинbenchmark, not an official RDA
- Women
- 3 000µg
- Men
- 3 000µg
- Upper limit
- none established
Minerals
| Nutrient | Women | Men | Upper limit | Go further |
|---|---|---|---|---|
| Кальцийlimit drops to 2,000 mg after 50 | 1 000mg | 1 000mg | ≤ 2 500mg | |
| Железо8 mg after age 50 | 18mg | 8mg | ≤ 45mg | |
| Магний | 300mg | 380mg | none established | |
| Цинк | 8mg | 11mg | ≤ 40mg | |
| Калий | 2 600mg | 3 400mg | none established | |
| Фосфор | 700mg | 700mg | none established | |
| Натрий | limit only | limit only | ≤ 2 300mg | |
| Селен | 55µg | 55µg | ≤ 400µg | |
| Медь | 0,9mg | 0,9mg | ≤ 10mg | |
| Марганец | 1,8mg | 2,3mg | ≤ 11mg |
- Кальцийlimit drops to 2,000 mg after 50
- Women
- 1 000mg
- Men
- 1 000mg
- Upper limit
- ≤ 2 500mg
- Железо8 mg after age 50
- Women
- 18mg
- Men
- 8mg
- Upper limit
- ≤ 45mg
- Магний
- Women
- 300mg
- Men
- 380mg
- Upper limit
- none established
- Цинк
- Women
- 8mg
- Men
- 11mg
- Upper limit
- ≤ 40mg
- Калий
- Women
- 2 600mg
- Men
- 3 400mg
- Upper limit
- none established
- Фосфор
- Women
- 700mg
- Men
- 700mg
- Upper limit
- none established
- Натрий
- Women
- limit only
- Men
- limit only
- Upper limit
- ≤ 2 300mg
- Селен
- Women
- 55µg
- Men
- 55µg
- Upper limit
- ≤ 400µg
- Медь
- Women
- 0,9mg
- Men
- 0,9mg
- Upper limit
- ≤ 10mg
- Марганец
- Women
- 1,8mg
- Men
- 2,3mg
- Upper limit
- ≤ 11mg
Other nutrients
| Nutrient | Women | Men | Upper limit | Go further |
|---|---|---|---|---|
| Омега-3 | 1,1g | 1,6g | none established | |
| Клетчатка | 28g | 28g | none established | |
| Сахар | limit only | limit only | ≤ 50g | |
| Насыщенные жиры | limit only | limit only | ≤ 20g | |
| Холестерин | limit only | limit only | ≤ 300mg |
- Омега-3
- Women
- 1,1g
- Men
- 1,6g
- Upper limit
- none established
- Клетчатка
- Women
- 28g
- Men
- 28g
- Upper limit
- none established
- Сахар
- Women
- limit only
- Men
- limit only
- Upper limit
- ≤ 50g
- Насыщенные жиры
- Women
- limit only
- Men
- limit only
- Upper limit
- ≤ 20g
- Холестерин
- 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.
