I'm not a gunsmith, I do however have over 3 decades of experience shooting a 20" Colt HBAR in a Delta configuration with a 1 in 7 twist with bullet weights from 40 grain to 77 grain in the field.
The first part of my discussion has to address the elephant in the room, 223/5.56x45 case capacity. In my rifle, for real field work the case does not have the ability to push anything heavier that 69 grains fast enough to overcome the I'll effects of increased trajectory and increased time of flight. In short terms at 500+ yards the ability to make 1 shot hits is diminished. The 22 caliber needs a good load, a bullet with a high BC and a reduced time of flight, (velocity) and the 5.56x45 ain't it.
In my rifle 40 grain varmint bulletts blow up unless you shoot them at ridiculously low velocities. Because of the fast twist poor quality 55 grain bullets shoot poorly, well made, (read balanced) 55 grain bullets shoot great out to 200 yards but the wind blows them around at 300 yards. To address the gorilla in the room the 5.56x45 has a serious drop in energy on target starting at 200 and at 300 in my opinion has reached a minimum. If you don't believe me take four one gallon jugs filled with water, shoot them at 50, 100, 200 and 300 yards and observe, starting at 200 all you get a a 22 caliber hole.
So, based on my experience a good barrel with a 1 in 7 twist will be just fine and an intelligent choice in a 223/5.56×45 chambered service rifle. Just remember that you're shooting a 22 pushed with a medium case capacity. A man needs to know his and his rifles limitations.