I have found that a single 1" drain (like what the all glass pre drilled 75 has) does well with around 500 GPH.
I agree that it can move a little more water per hour than 500 GPH but it can start getting loud. Sometimes the drain will make a loud sucking or slurping noise with more than 500GPH.
Tim is correct that All Glass suggest that no more than 600 GPH (not 900) should be run thru their Megaflow over flow box, I don't suggest exceeding their recommendations.
The mag 7 & mag 9.5 both are good water pumps for this size aquarium. I don't know the flow rates of the quiet one 3000 but what you will need to determine is the height from where the pump is sitting and the water level in the aquarium. In other words, how far up does the pump have to push water? The pump should have a flow chart that states how many GPH it flows at "X" feet of head pressure. It's about 4.5 feet up from where the pump will be sitting in the sump (measure to be exact) to the top of the aquarium so you will need to determine how many GPH the pump moves at 4.5 feet of head.
For a few more bucks, a 30 long might be a better sump than a 20. If would give you a little more surface area for sand, rock and Macro algae.