I started the conversion using SUPER but I'm not sure which options to use. The ones I used quickly ballooned a 900mb .avi file to a 3.5 GB .mp4 (only halfway done) so I obviously didn't do it right.
Here are the settings I used:

Here is the original file's properties:

Could someone tell me what settings to pick? I want to file to be good quality, and I don't want the video size changed in any way. I want it to be as close as it can be to the original (since the original is good quality, size and everything else). I also don't really care about file size. The file could be up to 2GB if necessary. I'm converting the .avi to put on an iPhone 3G (if that makes any difference).