How They’re Different and Why It Matters

Macronutrients and micronutrients describe groups of essential nutrients found in food that play important roles in health.

Macronutrients include protein, carbohydrates, and fats, which are nutrients your body needs in large quantities. Micronutrients refer to vitamins and minerals, which are needed in smaller quantities than macronutrients.

Macronutrients are nutrients the body needs in large amounts. Macronutrients are involved in life-sustaining processes, including providing energy, producing hormones, supporting growth, and more.

There are three types of macronutrients:

• Carbohydrates: Carbohydrates, or carbs, include sugars, starches, and fibers. The primary function of carbs is to provide your body with energy, but they also contribute to other body processes, such as digestion and immune function. Each person’s carb needs vary, but the general recommendation is that carbs make up about 45-65% of your daily calorie intake. Carb-rich foods include fruit, grains, beans, dairy products, and starchy vegetables.
• Proteins: Proteins provide amino acids, which are necessary for vital processes such as building muscle and producing hormones, neurotransmitters, and antibodies. It’s recommended that most people get about 10-35% of their calories from protein. Examples of protein-rich foods include fish, eggs, chicken, beef, and legumes.
• Fats: Fats can be used for energy. The body also needs fat to absorb fat-soluble nutrients, regulate body temperature, and produce hormones. Most people benefit from getting about 20-35% of their calories from fat. Sources of fat include oils, nuts, butter, avocados, and fatty fish.

Macronutrients are necessary to sustain life, meaning you can’t survive without them. Each macronutrient plays a vital role in health, which is why it’s important for your diet to contain a balance of all three macronutrients. 

The Acceptable Macronutrient Distribution Ranges (AMDRs) are the macronutrient intake ranges associated with reduced chronic disease risk that also provide the body with adequate amounts of nutrients. The AMDRs are as follows:

• Carbs: 45-65%
• Protein: 10-35%
• Fats: 20-35%

Though these recommendations are meant to suit the needs of most people, some people may thrive on diets providing higher or lower amounts of macros than those recommended in the AMDRs.

For example, low-carb diets provide fewer than 130 grams of carbs, or less than 26% of total calories from carbs, per day. Research shows low-carb diets can help support blood sugar control, weight loss, and other health benefits.

Macros are typically found in combination in the foods you eat, but some foods contain just one macronutrient. For example, nuts contain all three macronutrients, while oil contains 100% fat. 

Micronutrients include vitamins and minerals. The body needs micronutrients in small amounts for processes such as enzymatic reactions, growth, hormone production, and protection against cellular damage.

There are 13 essential vitamins, separated into two categories based on their solubility in water. Fat-soluble vitamins require fat for optimal absorption and can be stored in the body’s tissues. Water-soluble vitamins dissolve in water and don’t require food to enhance absorption. Unlike fat-soluble vitamins, water-soluble vitamins are not readily stored in the body’s tissues, with excess amounts excreted in the urine.

Minerals are classified as macrominerals or microminerals (trace minerals). The body requires macrominerals in amounts greater than 100 milligrams per day, while it requires microminerals in amounts of less than 100 milligrams per day.

Water-Soluble Vitamins

Water-soluble vitamins include eight B-complex vitamins and vitamin C.

 Vitamin
 Function
Daily Value (DV)
 Sources

Thiamine (B1) 
Energy production
Neurotransmitter synthesis
1.2 milligrams (mg)
Beans and peas
Enriched grain products
Pork
Nuts and seeds
Whole grains

B2 (riboflavin)
Energy production
Cellular protection
1.3 mg 
Eggs
Meat
Dairy products
Mushrooms
Poultry
Seafood
Nuts
Whole grains
Enriched grain products

B3 (niacin) 
DNA production
Precursor for coenzymes (molecules that help enzymes function) that are involved in energy production and cellular function
16 mg 
Beans
Beef
Enriched grain products
Nuts
Pork
Poultry
Seafood
Whole grains

B5 (pantothenic acid) 
Energy production
Production of coenzymes and neurotransmitters
5 mg 
Avocados Seafood
Beef liver
Beans and peas
Broccoli
Eggs
Dairy products
Mushrooms
Poultry
Whole grains

B6 (pyridoxine)
Neurotransmitter production
Immune function
Hemoglobin formation
Regulation of the amino acid homocysteine in your blood
1.7 mg 
Chickpeas
Beef liver
Fruits
Potatoes
Seafood

B7 (biotin)
Metabolism
Gene regulation
Cellular signaling
30 micrograms (mcg)
Avocados Cauliflower
Eggs
Fruits
Liver
Pork
Salmon
Whole grains

B9 (folate) 
DNA and RNA synthesis
Red blood cell formation
Cellular division and growth
Regulation of homocysteine levels
400 mcg
Green leafy vegetables
Beans and peas
Enriched grain products
Oranges and orange juice
Organ meat
Citrus fruits Avocado

B12 (cobalamin)
Neurological function
DNA and RNA synthesis
Red blood cell production
Production of myelin (the protective layer that surrounds your nerve cells)
2.4 mcg 
Meat
Poultry
Seafood
Dairy products
Eggs
Fortified cereals

Vitamin C
Cellular protection
Iron absorption
Collagen synthesis and wound healing
90 mg
Fruits Vegetables

Fat-Soluble Vitamins

The fat-soluble vitamins include vitamins A, D, E, and K.

 Vitamin
 Function
 DV
 Sources

Vitamin A
Immune function
Cellular communication
Growth and development
Reproduction
Vision
900 retinol activity equivalents (RAE)
Beef liver
Dairy products Cantaloupe
Carrots
Eggs
Fortified cereals
Green leafy vegetables
Pumpkin
Red peppers
Sweet potatoes

Vitamin D
Immune function
Bone mineralization
Regulation of inflammation
800 international units (IU)
Beef liver
Egg yolks
Fatty fish
Cod liver oil
Fortified dairy products
Mushrooms

Vitamin E
Anticoagulant (blood thinning)
Cellular protection
Immune function
15 mg 
Nuts and seeds
Spinach and broccoli
Peanuts and peanut butter
Vegetable oils

Vitamin K
Blood clotting
Bone health
120 mcg
Green vegetables Soybeans
Chicken breast

Minerals 

Your body requires larger amounts of macrominerals, which include calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur. Trace minerals are needed in smaller amounts. These include iron, copper, iodine, manganese, cobalt, fluoride, selenium, and zinc.

Mineral
Function
DV
Sources

Calcium 
Blood clotting
Bone health
Blood vessel function and muscle contraction
Hormone secretion
Nervous system function
1,300 mg
Canned fish with bones
Dairy products and fortified non-dairy milks
Fortified juices
Fortified ready-to-eat cereals
Dark leafy greens
Fortified soy products

Chloride
Acid-base and fluid balance
Energy production
Nervous system function
2,300 mg
Olives
Rye
Seaweed
Table salt and sea salt
Vegetables 

Chromium
Insulin function
Protein, carbohydrate, and fat metabolism
35 mcg
Broccoli
Fruits
Meat
Spices
Turkey
Whole grains

Copper
Cellular protection
Bone formation
Energy production
Iron metabolism
Nervous system function
0.9 mg
Chocolate and cocoa products
Seafood
Legumes
Nuts and seeds
Organ meats
Whole grains

Iodine
Thyroid hormone production
Growth and development
Metabolism
Reproduction
150 mcg
Seafood
Breads and cereals
Dairy products
Iodized salt
Seaweed
Turkey

Iron
Energy production
Growth and development
Immune function
Red blood cell formation
Reproduction
Wound healing
18 mg
Legumes
Meat
Organ meats
Seafood
Dark leafy greens
Tofu
Nuts

Magnesium
Blood pressure and blood sugar regulation
Bone formation
Energy production
Muscle contraction
Nervous system function
420 mg
Beans and peas
Dairy products
Fruits
Green leafy vegetables 
Nuts and seeds
Potatoes
Whole grains
Dark chocolate 

Manganese
Carbohydrate and protein metabolism
Bone formation
Wound healing
2.3 mg
Beans
Nuts
Pineapple
Spinach
Sweet potato
Whole grains

Phosphorus
Acid-base balance
Bone formation
Energy production 
Hormone function
1,250 mg
Beans
Dairy products
Meat
Nuts and seeds
Poultry
Seafood
Whole grains

Potassium
Blood pressure regulation
Carbohydrate metabolism
Fluid balance
Growth and development
Muscle contraction
Nervous system function
4,700 mg
Beans
Dairy products
Fruits
Seafood
Vegetables 

Selenium
Cellular protection
Immune function
Reproduction
Thyroid function
55 mcg
Eggs
Meat
Nuts
Poultry
Seafood
Whole grains

Sodium
Acid-base and fluid balance
Blood pressure regulation
Muscle contraction
2,300 mg
Table salt
Vegetables
Milk
Savory snacks
Canned meats
Processed foods

Zinc
Growth and development
Immune and nervous system function
Protein formation
Reproduction
Taste and smell
Wound healing
11 mg
Whole grains
Beans and peas
Beef
Dairy products
Fortified cereals
Nuts
Poultry
Shellfish

Macronutrients and micronutrients are both essential to health, as your body requires them to perform life-sustaining processes.

The main difference between macronutrients and micronutrients is that macronutrients are needed in larger quantities, while micronutrients are only needed in trace amounts.

Macronutrients and micronutrients also perform different functions within the body.

Macronutrients supply your body with energy in the form of calories. Protein and carbs provide 4 calories per gram, while fats provide 9 calories per gram.

Macronutrients also play important roles in health, such as supporting digestion, producing hormones and neurotransmitters, and insulating vital organs.

Micronutrients, including macrominerals and trace minerals, are involved in nearly every aspect of health, from immune function to wound healing.

Eating a balanced diet with foods rich in macronutrients and micronutrients, such as vegetables, fruits, protein sources, and healthy fats, is the best way to ensure you’re hitting your daily nutrient recommendations.

Here are a few tips to help you get enough macronutrients and micronutrients:

• Eat more whole foods, such as fruits, vegetables, fish, beans, and nuts. 
• Reduce your intake of ultra-processed foods, which are low in essential nutrients like vitamins and minerals.
• Include at least one protein source at every meal and snack.
• Choose fiber-rich complex carbs, which are high in fiber, vitamins, and minerals, over refined carbs. 
• Avoid restrictive diets that cut out foods high in both macronutrients and micronutrients. 

In some cases, you may need to supplement with certain vitamins and minerals if you’re not able to get enough through your diet or if a medical condition is preventing you from properly absorbing nutrients. Nutrients that are commonly supplemented include iron, B12, and vitamin D.

If you’re concerned about nutrient deficiencies, talk to your doctor. They can test for deficiencies and recommend supplements if needed. 

Macronutrients and micronutrients are both essential for health, but there are key differences between them. Macros include carbs, protein, and fat, while micros include vitamins and minerals.

Your body needs macronutrients in larger amounts, while it requires micronutrients in trace amounts. Both play essential roles in health and can be found in nutritious foods like fruits, seafood, nuts, beans, seeds, and whole grains. 

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