This is my opinion, take it as that. I am sure a lot of people wont agree.
If your project is small or personal, you can go with HAProxy (Cheap USD4 or less if you get a t3a as a spot instance) Or free if you place it inside another EC2 of yours may be using docker.
If your project is not personal or not small, go with ALB (Expensive but simpler and better integrated to other AWS stuff)
HAProxy can handle tons of connections, but you have to do more things by yourself. ALB can also handle tons of connections and AWS will do most of the work.
I think HAProxy is more suitable for personal/small projects because if your project doesnt grow, then you dont have to touch HAProxy. It is set and forget the same as ALB but cost less.
You usually wont mind about Availability zones or disaster tolerance in a personal project, so HAProxy should be easy to config.
Another consideration: AWS offers a free tier on ALB, so if your project will run for less than a year ALB is the way to go.
If you are learning, then ALB should be considered because real clients usually love to stick to AWS in all aspects, and HAProxy is your call and also your risk (just to reduce cost for a company that usually pays a lot more for your salary, so not worth the risk).