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The CFM rating vs. the actual CFM you achieve depends on how long your duct runs are, how many elbows you're using, added resistance from filters, etc. Flexible duct is really tough on airflow (friction), so you can get away with less CFM if you use rigid duct and try to plan a nice straight...

If sound is your primary concern, check out the SP100 from Broan. CFMs are lower than the centrifugal models, but the sone rating can't be beat. Slap a switchbox/dimmer and an appliance cord on it and you're good to go. I use mine with a homemade carbon filter to take care of odor.