How about using Composer to compare the old, crowded process app with the new, empty one?  The comparison will show the deltas.  Can you copy/paste between the two apps using CTRL-C / CTRL-V?

There are tools in the SBM System Administrator to help you import data from ODBC data sources and SBM databases. You can map the data and run multiple times until you get it working the way you want. Before you start that process, you will want to make sure you have fields to store any values you wished to be preserved. And then validate the migrated data to ensure everything came over as you desired. I recommend testing in a non-production environment on a copy of the data to be eventually migrated.