I have a 20gal tank with a 10gal sump, I have a mag 7 returned through lock-line with the flat 2" out. It makes a smooth flow that fills a good potion of the tank (my tank is a half cube 20"long/20"wide) so it is wide. Less flow would not be adequate imo. Go with the 7 and put a ball-valve on the return that way you can control the flow and if you want a little less just twist the knob. You cannot up flow on the pump but you can dial it back.
If you find the 7 is too strong, you can swap the impeller and turn it into a Mag5 or vice verse. Use 1" plumbing on it or you will be restricting flow.
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