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The OP is familiar with the 9mm caliber. So he should be somewhat comfortable with the felt recoil of the 9mm especially in a rifle. The he can compare the two calibers on the same platform. I have a suspicion the OP has a preconception on the destructiveness of the 5.56 even before he built his AR which directly effects his perceived recoil.
The OP also has shot a 12 ga which has more recoil (Chuck Hawks web search: 12ga 2 3/4" shell 1 1/8 oz using a 7.5lb gun has 23 lb.ft.) I haven't been able to find the recoil for 5.56 but the 6.5 Grendel which hold more powder shows (7.9 lb.ft 123 gr bullet 7.5 lb rifle.) less than 1/2 almost a 1/3 of the recoil.
Plus, having the same caliber in both handgun and rifle can be economical by buying ammo in bulk.
The OP also has shot a 12 ga which has more recoil (Chuck Hawks web search: 12ga 2 3/4" shell 1 1/8 oz using a 7.5lb gun has 23 lb.ft.) I haven't been able to find the recoil for 5.56 but the 6.5 Grendel which hold more powder shows (7.9 lb.ft 123 gr bullet 7.5 lb rifle.) less than 1/2 almost a 1/3 of the recoil.
Plus, having the same caliber in both handgun and rifle can be economical by buying ammo in bulk.