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Remember they are chest armor. They only protect your body but not your limbs or your head.
So if you get shot in your limb then it obvious you will die even if you have heavy armor. Limbs have no protection from light and heavy armor.
This, there other factors but arguably the defining difference between Heavy and no/light armor is you [may] survive RPG/explosive vs. being KIA without.
In coop Heavy armor is probably better do to bot RPG spam.
In pvp what is better is more a matter of play style, side, game mode and map.
Personally, I either run no armor or heavy armor. Heavy armor reduces damage from everything, even AP rounds. It has a far more noticeable effect against everything else as well.
Keep in mind, the armor hitbox is 1:1 with your character model. It only protects the upper body, so even with heavy armor, you can still get one shotted from HP rouds to the limb, headshots, etc.