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Either round will work. Probably 55 grain .223 will work best with the 1:9 twist.
yes this gun can use either 5.56 NATO or .223 ammo its chambered for the hotter (higher pressure ) 5.56 NATO round so is safe to shoot with the .223 (lower pressure round)
Christopher, yes Sir. The Barrel is actually stamped 5.56NATO so it will safely fire both 5.56 and .223 ammunition without issue. If the Barrel were stamped .223 then the higher pressure 5.56 Ammunition would not be recommended.
yes you can use either here is a good article on the .223 and .556 NATO https://www.shootingillustrated.com/articles/2018/7/28/556-nato-vs-223-rem-whats-the-difference/