Hello Nathan,
The first thing I would do is consult with my priest, granted I trust him. However, if I am in an uncertain condition about every jurisdiction, then you will have to ask around and sort through the information you gather.
Here is my take in brief:
Heresy always drives out grace. (WCC MP EP JP etc are all praying actively with Roman Catholics, Protestants and, yes, even Jews and Muslims as the Serbian Patriarch has publicly done this past year at a synagogue.) So any communion that is actually IN the World Orthodox Communion is graceless. So, you needn't even consider those jurisdictions.
Second, the Holy Church has always taught that communion with Heresy threatens the grace of one's own Church, even if we ourselves have not fallen. It is true that some overlap may exist for a brief period of time while a new heresy or policy of praying with heretics may arise for brief periods of time (as when ROCOR was officially in communion with jurisdictions in World Orthodoxy, it did not lose grace since the ROCOR fought all those heresies consistently and never accepted them, and because of this eventually broke with those heretical Jurisdictions); nevertheless to preserve the grace of the Church we have to separate from holding communion with heretics after the apostolic and canonical injunctions have been observed: "A man that is an heretic, after the first and second admonition, reject." Hence St Philaret wrote his sorrowful epistles and because there was no positive response from the World Orthodox ecumenist jurisdictions, no communion with them was possible. Eventually this resulted as you know in the formal condemnation of the new "pan-heresy" of ecumenism, the so-called "dialogue of love", two lung theory, and the branch theory, etc. The Anathema of 1983.
Cyprianites believe that grace has not departed from those jurisdictions. This is a heresy because, among other reasons, it teaches, contrary to the Holy Church, that heresy and communion with heresy does not drive out grace. Hence they commune New Calendarists all the time and have done for decades. Thus they declare that the mysteries of the heretics are equal with the mysteries of the True Church in their view. So, they are deprived.
Agathangel has officially received into communion the entire synod of Cyprian of Fili. Hence, by his official union and communion with Cyprianites he has driven out grace from his own synod. (Vladimir Moss has written much about the problematic stance of the Agathangelites)
The Matthewites take an extreme and rigorist stand, that goes beyond what is right or required by the Holy Canons regarding icons an other issues. They are not bringing up non-issues in all cases. However, their zeal is ill-advised in some cases. Hence, we call this kind of division from True Brothers and Sisters through excessive zeal, the sin of Schism. And schism is a serious sin and also deprives one of grace. (as to what point a schismatic group is truly deprived of grace, that is either decided by the Church, or consensus of the True Orthodox Churches over time). Hence, whilst the donatists and novationists began as True Orthodox Christians their exacting nature and extreme rigorist demands led first to schism then over time to heresy and finally to passing out of historical existence as a Christian Church. Being cut off from the vine of the Orthodox Church through excessive zeal, they withered and dried up and blew away. I am not saying here, however, that the Matthewites are graceless, though some in the TOCs would venture to say so. I am merely saying that they seem to me in my opinion to be more on a path of schism than of preserving the truth, per se, and hence down the line it is conceivable to me that they may be found to be schismatics due to excessive rigorism. So for my part, I would not commune there to be on the safe side.
I personally believe that the GOC/HOTCA and the Tikhonites and the ROAC of Valentine of Suzdal (don't know the name of his successor) are TOCs and that you can rest assured of getting real grace at their altars at present.
I hope that helps,
Symeon