where money goes
Two hundred dollars a month for thirty years is $72,000 of your money and about $244,000 of final balance. The rest comes from time, and time is the part you cannot buy back.
You asked for the compounding sheet. It is below, as the slides from the post, then the one move, then the tool the chart points at.
The tool this chart points at
For the IRA, the index fund and the rollover. Broad index funds with expense ratios under 0.1%.
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Sources: Arithmetic; assumption stated on the slide; Difference of the two figures above.