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The cumulative pay load of a 16 pellet #1 buck load is 648 grains vs. 484.2 grains of 9 pellets 00.
The combined muzzle energy of #1 buck (16/ 40.5 gr. pellets at 1250fps) is 2260 ft lbs. VS 1898 ft lbs for 00 buck (9/ 54 gr. pellets at 1325 fps).
The cumulative surface area (Potential wound channel) for #1 buck (16/ .30 pellets) is 1.133 sq inches vs. .771 sq inches for 00 buck.
Recoil between the two different loadings is comparable.
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The two statements in bold are incongruous - you cannot move more mass to a fixed velocity without increasing the recoil.
TANSTAAFL.
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Have you seen what bird shot will do up close to anything. It want start speading till about 25-30 feet. It will work for home defence. You shoot a person inside your house with it wadding and all will go through them.
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There are many instances of this simply not being reliably true. I know of folk that were shot at contact distance with #7 1/2 skeet loads and the loads failed to penetrate adequately to cause disabling and/or fatal wounds. The inference was/is that the shot column did not act as a monolithic whole.
From my readings and experiences, bird shot will not reliably penetrate the ribcage nor the skull of most folk.