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Fees matter a lot but rate of return after fees matters most. Don't pick an index fund. Pick a fund/manager that has beat the indexes consistently over the long term.
You can't move from a traditional 401k to a ROTH without paying all the taxes. Depending on your age that may or may not be a good idea. If you have no clue what you are doing and you have a larger dollar amount in your 401k hire a fee only financial planner for an hour. I'm sure you wouldn't be cheap and let some guy on the net tell you how to treat the chest pains your having so don't be cheap and let some article on the net tell you how to best invest your 401k. Hire a professional.
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