I don’t have a Quintet but have used several similar Ortofon MCs. You definitely want 60dB over 45dB. But even 60 is a bit too low for that 0.3mV output, imho. The "Special Edition" Chinook from Upscale appears to add a 65dB gain mode which would be PERFECT for 0.3mV. That 5dB can make the difference between nice but slightly lifeless / anemic playback and exciting playback.
Capacitance should generally be kept to a minimum for MC cartridges. Try 0. It won’t actually be 0 (you phono cables have capacitance), but you want as close that that as possible.
With Ortofons like yours I would usually prefer either the 50 or 80 ohms loading. Try both. But either of these settings should sound good.