Instagram compression question

Hey guys, i saw online that because instagram aggressively compresses images, it’s better for me to compress it myself then upload. Which is exactly what I did. I exported the images to jpeg in captureOne to “instagram optimized”, so 1080x565 with aspect ratio of 1.91:1, file size about 200-300kb.

I then upload this to instagram, however the uploaded images seem to be compressed again, making them unbearably blurry(lower photo). I then tried upload an original jpg which is 7000x4000 and 20MB, as u can see the result turned out much better. What gives? Should I just not worry about compressing myself and let ig do it? Help please! 🙏🏻