What codecs are importable in the .mov container in FCP7?

[firehawk]

Which codecs inside the .mov container can be imported in Final Cut Pro 7?

motion jpeg?
h264?
dnxHD?
others?

As we know just because the file is a .mov doens't mean it will import so I am trying to figure out which types can, please

[firehawk]

Trying to find an internet friendly (aka small size) version of a .mov that can be transferred easily that will import and play nice with the old FCP7.
Is the old ProRes LT the best option? It isn't very small.

Anything comparable to an .h264 compression with decent quality?