Whatever pump you use; I strongly suggest that you use tubing to connect the pump to the sump and to the PVC return line (if you hard plumb). I don't care how quiet the pump is, the vibrations will make a ton of noise if you only use PVC.
Quiet one 4000 is 55 watts I believe and is rated and little over 1000 GPH. The thing is once you have it pumping from the sump up few feet with few elbows that you already have there the actual flow will be about 600-700 GPH.
THe only problem is that these pumps are hit or miss when it comes to noise so when I used to use them I would buy 2 and pick one that is quiet and return the other one or keep it as a backup. Very efficient and quiet pump. I have since switched to Blue Line (less efficient) because I've upgraded to 180 with 75 gallon sump.