According to the data I have on my 13.9" Criterion barrel, I get ~3000 fps with several brands of M193. With .223, I get ~2850, including PMC bronze.
You can get 5.56 for around .50 a round these days so I don't grab .223 unless it's .10 a round cheaper.
Still, PMC bronze is good, reliable ammo for practicing drills.