You'll probably have to experiment. You want to go for brass ejection at 4 o'clock. On my middy 16" I have a Sprinco blue and Griffin SOB (4.9 oz) for shooting suppressed...Springco white works perfectly unsuppressed.
Depends on the rifle. I have a 0.074" gassed 16.1" and it requires a Sprinco Green (A5) and A5H4 buffer to run nice suppressed and unsuppressed.