I voted GT-K 500 also. The turbine wheel and housing have more effect on spool than the compressor does, so I don't think you would have much if anything to gain spool-wise by using the 450 instead of the 500. But I bet either one would make your hp goal. You aren't going to need very high boost pressure to make 450hp at the crank with that 3 liter engine.
The GT3076R would probably be fine also, but I wouldn't go with any of the larger Garretts, especially not the GT35. Not if you want killer spool.
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1990 Eagle Talon Tsi
2000 BMW 528i
1990 Toyota Corolla
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