Help! Lost iPhone 4 - Trying to restore apps & data to old iPhone 3

Can anyone tell me what to do in easy to follow steps, I am not very good with technical stuff!
I lost my iPhone 4 two days ago. Luckily I had backed it up on my computer the day before. I still have my old iPhone 3 and would like to restore some of my apps and their data to my old iPhone 3. I had a 32gb iPhone 4 and only have an 8gb iPhone 3, so can't do a restore of everything.
Is there an easy way to do this? I have downloaded iPhone Backup Extractor, which I thought would help, but don't know what to do once I have extracted the application? How do I get this back onto my iPhone?
Any help would be gratefully received!
Thank you

Thanks for your reply, but it does seem possible to do it bit by bit if I use this piece of software. I have managed to locate all my photos and sound recordings using back up extractor. However I would like to restore my apps and their data. I just don't know how to do this.
I can extract the files for each app individually, so for example Angry Birds, I have a documents and a library folder. The library folder has cookies and preferences, the documents folder has lots of files for example, 2010-12-01.lua which I am guessing are for each of the levels I have done completed. How can I get these back on the phone?

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Occam's Razor nearly always applies when troubleshooting technology issues!
If anyone has been helpful to you, please show your appreciation by clicking the button inside of their post. Please click here and read, along with the threads to which it links, for helpful information to guide you as you proceed. I always recommend that you treat your BlackBerry like any other computing device, including using a regular backup schedule...click here for an article with instructions.
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Help! Lost iPhone 4 - Trying to restore apps & data to old iPhone 3

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