For FCP – Best to export a non-self contained clip (in other words a ‘reference’ clip) using the exact same settings as the sequence you are exporting from.
That way you’ll save disk space, and you’ll not be degrading the quality at all, nor will you be converting it to another format, unnecessarily.
Using ‘None’ exports an uncompressed clip, which is pointless most of the time.
I’m not sure if AE supports export by reference……?