Don't use AE to compress files for final delivery. The various compressors are there only to make quick 'n dirty files showing a project's progress to producers, clients, the kids, etc. AE is incapable of doing multipass encoding, a crucial feature that greatly improves the image quality of H.264 and MPEG-type files in particular.
Render a high-quality file from AE, and use a different application to do the compression. Popular ones are Adobe Media Encoder, Sorenson Squeeze and Apple's Compressor, which comes bundled with Final Cut Suite. Even compressing in Quicktime Pro is better than compressing in AE.
Making good-looking compressed files is almost as much an art as it is a science. It is NOT straightforward at all. I recommend asking a few questions at the COW's Compression Techniques forum.
I would suggest rendering a high quality/lossless AVI or Quicktime out of AE and use the Adobe Media Encoder or something else to encode the FLV.
- The Great Szalam
(The 'Great' stands for 'Not So Great, in fact, Extremely Humble')
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