No taxes on capital gains if you sell.
I have a $300k capital gain from last year in a brokerage, I'm going to lose almost 25% when I sell to move to another investment.
As long as you don't have any other IRA funds, convert it to a Roth. Makes no sense not to. If you do have IRA balances, see if you can roll them in to your current employer plan. Then you can convert the IRA contribution to the Roth IRA and just pay taxes on any (minimal) gains.