Newbie video conversion software suggestion

[GetInMyFatBelly]

Hello all, haven't posted here in a while, but was quite active here...

I'm looking for a video converting software that does the following for uploading video to youtube, google, fuse.tv and travelchannel, etc.

1. Converts my PAL video to NTSC
2. converts the 25fps or 29.97fps to 20fps.
3. shrink video to 320x240
4. convert the 16:9 video to 4:3 letterboxed
5. shrink the video file to under 100MB
6. convert the video to Quicktime .MOV format
7. convert the audio to .MP3 (perhaps MP3Pro?)
do it preferrably for free and good quality.
Time doesn't matter as I have a good system with AMD x2 with 2GB DDR2.

Thanks...

 

[Atheus]

I don't know about the .MOV thing, but Virtualdub will do all those other things.