From personal experience I'd say simply exporting with the "Apple Devices 1080p" preset should give you the best size:quality ratio without any fiddling needed. Be it directly, or through Compressor or even FCP.
I've also even uploaded clips
to Vimeo at full ProRes quality and then downloaded
THEIR encode afterwards, since they use some kind of (probably hardware) voodoo to get the files frighteningly small (in some cases down to
1/6th of what FCP would give me with the Apple Devices preset) with hardly any detectable degradation in quality. :)
- RK
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