Difference Between Macronutrients and Micronutrients

The main difference between macronutrients and micronutrients is that the human body requires macronutrients in larger quantities, whereas micronutrients are needed in smaller quantities.

Nutrients required for the survival of mankind and other living creatures can be divided into two categories. They are macronutrients and micronutrients. The major macronutrients are carbohydrates, protein, and fat, which contribute to the bulk of our food. They are the structural and energy-giving caloric constituents of our foods. Meanwhile, micronutrients such as vitamins, minerals and phytochemicals are essential for maintaining good health. In this article, let’s elaborate on the difference between macronutrients and micronutrients in terms of their chemical characteristics and properties.

Key Areas Covered

1. What are Macronutrients
      – Definition, Features, Sources
2. What are Micronutrients
      – Definition, Features, Sources
3. Similarities Between Macronutrients and Micronutrients
      – Outline of Common Features
4. Difference Between Macronutrients and Micronutrients
      – Comparison of Key Differences

Key Terms

Macronutrients, Micronutrients

What are Macronutrients

Macronutrients are chemical substances required for growth and other human body functions. Humans and animals need macronutrients in larger quantities compared to micronutrients. They contribute to the bulk energy needed for a living organism’s metabolic system.

Macronutrients serve as the body’s essential energy sources, with fats offering 9 kcal/g and proteins and carbohydrates providing 4 kcal/g each. They contribute to muscle development, tissue repair, and body temperature regulation. Carbohydrates store energy as starch and glycogen and also serve as structural components and coenzymes (e.g., ATP, FAD, NAD), forming the genetic backbone of DNA and RNA.

Fats store vitamins and support healthy cell function, the immune system, blood clotting, and more. Macronutrients are crucial for hormone and enzyme synthesis, protect organs, aid in cellular signalling, and maintain a balanced gut microbiome. In summary, macronutrients play diverse and essential roles in maintaining overall health and well-being.

What are Micronutrients

Micronutrients are chemical substances required for various functions of the body, growth, and disease prevention. Furthermore, they are essential for the overall health of human beings. Humans and animals consume micronutrients in smaller quantities compared to macronutrients. They provide the required cofactors for human body metabolism to be carried out.

Micronutrients encompass phytochemicals, antioxidants, vitamins, and various essential minerals, including iron, cobalt, chromium, copper, iodine, manganese, selenium, zinc, and molybdenum. Vegetables, fruits, eggs, milk, green leafy vegetables, fermented foods, and germinated foods are rich in micronutrients.

Difference Between Macronutrients and Micronutrients

Definition

Macronutrients are nutrients required in large amounts, while micronutrients are nutrients required in small amounts.

Examples

Examples of macronutrients include protein, fat, fiber, water, and carbohydrates, while examples of micronutrients include phytochemicals, antioxidants, vitamins, and minerals such as iron, cobalt, chromium, copper, iodine, manganese, selenium, zinc and molybdenum. However, minerals such as Calcium, Sodium chloride, Magnesium, Potassium, Phosphorus, and Sulfur are sometimes known as macronutrients because they are necessary in large quantities compared to other vitamins and minerals. Thus, they are also known as the macro-minerals.

Body Function

Functions of macronutrients include:

Provide calories or energy
Muscle development
Build and repair tissues
Carbohydrates serve for the storage of energy (e.g. starch and glycogen)
Structural components (e.g. cellulose in plants and chitin in arthropods)
Carbohydrates are important component of coenzymes (e.g. ATP, FAD, and NAD) and the backbone of the genetic molecule known as DNA and RNA
Fat serves for the storage of vitamins
Maintain body temperature
Promote healthy cell function
Play key roles in the immune system, fertilization, preventing pathogenesis, blood clotting
Hormone, enzymes, and other chemical compounds synthesis
Protection of body organs and insulation
Functions of cell membranes and cellular signaling mechanisms
Maintain helpful gut microorganisms

Meanwhile, the functions of micronutrients include:

Synthesis of enzymes, hormones and other substances essential for proper growth and development
Vitamin A – Maintain vision cycle
Iodine – Synthesis of thyroid hormones
Folic acid – Neural tube development
Prevent non-communicable diseases
Act as coenzymes or cofactors for various enzymes
Actively engaged in the human metabolism process (cellular respiration, cell cycle)
Hemoglobin synthesis

Nutrients Rich Food

Cereals (rice, wheat, barley), legumes, meat, fish, yams, potatoes, nuts, and oil seeds are rich in macronutrients. However, vegetables, fruits, eggs, milk, green leafy vegetables, fermented foods, and germinated foods are rich in micronutrients.

Daily Recommended Requirements

Daily recommended requirements of macronutrients include:

55–75% of total energy from carbohydrates
15-20% of total energy from protein or 1g/kg body weight per day – Protein
20-35% of total energy from total fat
20% of total energy from monounsaturated fats
10% of total energy from polyunsaturated fats
7% of total energy from saturated fats

Meanwhile, daily recommended requirements of macronutrients include:

Vitamin A – 700 µg
Vitamin E – 15 mg
Vitamin C – 75 mg
Pantothenic acid – 1.5 mg
Vitamin B12 – 2.4 mg
Pyridoxine – 3 mg
Thiamine – 1 mg
Riboflavin – 1.1 mg
Niacin – 14 mg
Folate – 400 mg
Iron – 18 mg
Selenium – 55 mg
Calcium – 1000 mg

Deficiency Diseases

A deficiency of macronutrients can cause protein-energy malnutrition, Kwashiorkor, and marasmus, whereas a deficiency of micronutrients can cause:

Vitamin A deficiency – Night blindness, Xerophthalmia, keratomalacia
Iron deficiency – Anemia
Iodine deficiency – Goiter
Thiamin deficiency – Beriberi
Riboflavin deficiency – Stomatitis
Niacin deficiency – Pellagra
Vitamin C – Scurvy

Excesses Diseases

Obesity, type II diabetes, cardiovascular disease and metabolic syndrome can be caused by the excess of macronutrients. However, vitamin overdoses can harm the human body organs such as the liver.

Conclusion

In conclusion, the quantity and quality of macronutrients and micronutrients vary greatly, depending on not only what types of food you consume but also the quality of that food. Daily diet tends to have more macronutrients than micronutrients, and they are essential nutrients to the human body.

Reference:

1. “Flour Fortification Initiative, GAIN, Micronutrient Initiative”, USAID, The World Bank, UNICEF, Investing in the future: a united call to action on vitamin and mineral deficiencies, p. 17.

2. “UNICEF Canada, Global Child Survival and Health: A 50-year progress report from UNICEF Canada,” p. 68. Canadian UNICEF Committee, Global Child Survival and Health, 2006, p. 67.