The short answer:
A capacitor alone is good for delivering power when the MCU power draw changes fast. The RC filter is used to block unwanted high frequency signals.
The looong answer:
The two different circuits are used for different purposes. As you have stated, the voltage across a capacitor cannot change instantly.
I'm sure you know that
- An MCU requires a minimum voltage to operate
- An MCU requires a varying amount of power during operation
Since power equals voltage * current (P = VI) and voltage must be constant then any change in power manifests itself as a change in current.
For a hypothetical design with a voltage regulator and an MCU:
simulate this circuit – Schematic created using CircuitLab
Say we remove C2:
simulate this circuit
(Sorry for the varying schematics I haven't set up an account for that schematic site and I need to keep redrawing it)
If the voltage regulator that is supplying the power to the MCU was perfect and there were no parasitic inductance or trace resistance the MCU would draw varying amount of current and the regulator would not lower or raise it's voltage. Unfortunately in the real world a circuit board looks more like this:
simulate this circuit
(Quick note: in this context an inductor can be thought of a resistor at high frequency)
Due to parasitic inductance from the board, trace resistance, and the fact that regulators cannot respond to current draw changes instantly the voltage will drop and raise as the MCU draws more or less current respectively.
As a reference here is a graph from an LM7805 Datasheet
ST 7805
This shows the finite response time of the LM7805 regulated output voltage (the triangle dips and humps in the bottom line) as the load increases and decreases. If the regulator was perfect then the 'Voltage Deviation' would not go up or down when there is a relatively fast increase or decrease in current.
I understand inductors can be a little confusing to use at first so for the sake of simplicity you can replace the inductor in the above schematic with a resistor and add the two resistors together and you have a resistor in between your regulator and MCU. This is bad because V=IR and the more current the MCU draws the more of a voltage drop will be seen across the resistor. (I'll explain more about what this resistors does below when I talk about RC Filters.
Back to the original design. The bypass capacitor is put in as close as possible to the MCU so that all the inductances and resistances found on a circuit board and the fact that a regulator cannot respond instantly will not effect the voltage level on the MCU.
For your second (RC) circuit
simulate this circuit
The reason a resistor should not be added to bypass an MCU is because the voltage across a resistor is relative to the current being drawn across it. This is important because if an MCU operates at 5V and draws 10mA quiescent (operating without doing anything) then there is a voltage drop across that resistor of:
R * 10mA = Vdrop
So if you had a resistor of 50 ohms you would drop .5V, this might reset your MCU.
A lowpass filter such as the RC filter you drew up there is not good for supplying power but is useful for filtering out high frequency components of a signal.
This is great for signals that are being read with an ADC because an ADC can only sample at a specific rate, so if a signal is changing at a rate greater then the high frequency signals (really 1/2 the rate due to the Nyquist theorem) will show up as random noise so it's good to remove it with an RC filter.
As an example say you have an ADC that samples at a rate of of 10Khz
and you want to read an analog sensor that only changes at a rate of 1KHz then you can set up your RC filter to filter out signals greater than 5Khz (you probably don't want to start filtering at 1Khz because an RC filter has a small amount of attenuation below the frequency at which it is designed to filter.
So to design an RC filter to achieve this you can use a resistor of:
330 Ohms and a capacitance of .1uF
Here is a great calculator if you need to solve this for any other frequencies:
Awesome RC Calculator
I hope I stayed on topic enough to answer your question.