You may find these links helpful:

• 401(k) Fund Selection Guide
• 401(k) FAQs
• "How to handle $"

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If you can afford to, it's a good idea to:

• do bare minimum for full match on 401k (so in your case you put 3% into whatever is the best option. Please do this, otherwise you are literally leaving free money on the table).
• max out one ROTH IRA ($6,000 yearly)

Good luck