what video format does iphone record - Can I use iPhone for this video?

I need to record video based on the following specs provided by the company I’m submitting them to and have been confused by what I’ve read on Communities.

Here’s how the company wrote the specs:

• Acceptable formats: DVD (.MPG, .MPEG, .MOV, .MOV, . WMV), YouSendIt files, USB

•Unacceptable formats: .AVI, Windows Movie Maker, MP4 (iTunes), VRO.Movie, CD, VHS, HI-8, Mini DV Tape.

I’ve seen differing communities comments that iPhone records in .MOV (acceptable) and MP4 (unacceptable) which makes me question if I can submit videos recorded on my iPhone 7 and/or my iPhone 10r