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Which investments for retirement?

Hey y’all so I’m 22, just starting to contribute to my retirement offered through my work. It’s a Roth 401k which I didn’t know was a thing but is apparently good?

They don’t seem to have many investment options though and wondering which ones I should go into. I’ll try to list them all below.

There’s American Funds (year) Trgt Date Retire R3 (no idea what these are) a few example ticker codes / RCITX - RCNTX - RCMTX

Then here’s the others they offer
MFS International Growth R3 - MGRTX

Janus Henderson Venture S - JVTSX

MFS Mid Cap Value R3 - MVCHX

Empower S&P 500 Index Fund Inv - MXVIX

Invesco Comstock A - ACSTX

MFS Growth R3 - MFEHX

American Funds Capital World Bond R3 - RCWCX

American Funds Inflation Linked Bd R3 - RILCX

Fidelity Advisor Total Bond A - FEPAX

I was thinking of having a mix between some large, mid, small and international but I have no idea which of these are worth it.

There’s supposed to be some sort of match with my company however the language in their handbook isn’t super clear and it may just be a percentage of my gross income each week, not an actual match to my contribution (clarity on this I am currently seeking)

If there’s a match I’ll certainly take advantage of it. But which of these things should I put my money into?

And do y’all think I should instead open up my own Roth IRA with fidelity or something (and only contribute however much is matched with my 401k at work)?

Any help is appreciated!