Backup/restore from old sd card to new sd card

[hymeadowfield]

I've been running CM7 from SD card on my Nook Color for quite some time. I wanted to try the new ICS so I installed a dual boot CM7/ICS9 on another SD card. Both ROMs are working perfect so far. But I haven't figured out how to transfer my apps, settings, etc from my old card to the new card. I've done a backup on the old card. (not sure where it ended up for sure.) Any help sure would be appreciated.