question about ar-15 riflling

If I remember correctly, anything from 40-55 grains should be fine. If using anything heavier, the bullet will not be stabilized properly and accuracy will be poor. This is not my area of expertise, so if anyone knows better (or if I said anything totally wrong ;)) please correct me.
 
What rate does a standard Colt Match H-bar with 20" barrel and the Colt Sporter with the 20" barrel have?
 
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