Can anyone tell me why my export from illustrator is so low res? It's 490 px wide so I thought it should still be sharp. Any ideas?
Below is the export with save for type enabled. See it ruins the type and doesn't improve the rez.
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It's a little destructive but you might get some better results if you convert your text to outlines.
I've found in the past it's the easiest way to avoid Helvetica Neue destroying when it exports.
In fairness though, a 200% png is probably the best you'll get, your main problem seems to stem from the size of the elements in the graphic. When Illustrator exports your file It's rasterising all that lovely vector data into pixels - in some places (specifically the strapline under the logo) the text is thinner than a pixel so it compensates by making subpixels, and that's what is making things look blurry.
It's the same issue with the contact details, they either need to be a bigger font size or an extra font weight.
Hope that helps
Helvetica is a horrible font for tiny raster text. This has nothing to do with your resolution, it's simply because the image is small, and the text is too small to look good at that size. Try a different font instead. Segoe UI is one that's better designed for such small sizes.
Here's a comparison:
Your 1st Example, with Helvetica
Your 2nd Example, with Helvetica (Type optimised)
Segoe UI Light, 13px (Type optimised)
As you can see, there are no weird unevenly sized letters, especially noticeable in the word Boundary, or the word lucra in the Helvetica type optimised version.
Another thing you could do is increase the tracking very slightly to help with readability of the text, so that it's less cramped.