Can anyone tell me how to import current data from apps when I upgrade to a new phone?

Hi,
When activating my new iPhone 5S, after syncing my old 3GS to iTunes then immediately syncing the new phone, the data in some of my apps that was imported was very, very old. Examples are entries in Calengoo, entries in Due, and entries in Balance. In all of those apps, the information that was imported onto my new phone was from last fall, late September or early October. I resolved the issue with Calengoo and with Due, but not yet with Balance. Also, the podcasts that were imported onto my new phone were not the ones that are currently downloaded onto my old phone. I must be doing something wrong on the sync of the old phone (? or so I guess)?
If anyone can help me get it straight, I'd be most grateful.
Thanks,
Chris

Thanks Jim. If I create a backup, can I use that to only import certain apps, or will that backup replace what's currently on my new phone? If that does happen, I figure I can sync the new phone to iTunes, use the backup created from the old phone to bring that info to the new phone, then use the sync I just made to bring back the information / apps I've since added to my new phone?
Thanks!
Chris

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