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Are you doing the work on a Mac or PC? If you're on a PC, download Videora iPod converter. You can choose the audio and video bitrate before encoding.
For the SG video, iTunes is telling you the audio bitrate is 128 kbps. Their video bitrate varies, from about 550 to 680 kbps. Not sure where you're getting a 15 minute video from, though. I've got all their videos and the longest one is 4:46. The audio is 127 kbps, the video is 590 kbps and the file size is just under 23 MB.
If you want to upload your MP4 video, I can tell you what it looks like on the iPod. And if you wanna upload the original file, I can convert it to a decent file size/bitrate and show you what it looks like.
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