The disappointing answer to that question, is that it is up to you to choose.
Raw (Nikon's nef) files contain more information.
Jpeg pictures are quicker to load and quicker to save. Many more of them fit on a memory card, and they can be sent straight to all your friends without more ado.
If you try to send a nef file to a computer illiterate person, or even an experienced Windows user, he will probably have problems opening it. It is even possible that his or your mail system does not allow the file to be sent, as it is too big. A 14-bit uncompressed nef file from a Nikon D300 weighs in at around 25 Mb.
If you try to take the ultimate perfect picture, then nef is probably the format for you. However, you may want to consider the number of small jpeg pictures you quickly could have taken and processed in the same time.
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