The mp4 container should be well supported. What codec is the content in the mp4? For audio AAC should work fine, and for video h264 should work if you have a supported resolution/bitrate. I use Handbrake with the iphone preset to convert and that's worked reasonably well.
H.263 with AAC audio mp4 files at 1.6 mbs at 640x480 resolution work fine. I should have been more thorough since you are correct that mp4 is a container type.
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