I could not get Mambo 4.5.1 to install with my old database - probable too many complicated components like phpshop - one line error is enough to block the whole thing!
Now I have upgraded via a fresh install to 4.5.1 and it is great but -

is there a way of extracting the data from my 1.0.9 backed up mySQL database and importing it into my new database?
Specifically - the
Content with the categories I created, or just the content and no category.
phpShop categories and content.
I have tried importing my backup of phpshop made before I deleted my old system - I'm not savvy enough to work out the error messages.
I tried cutting and pasting what I thought were the relevant bits from the databse file via QUERY. I tried that with phpshop entries and it was accepted by mySQL but when I go to the new phpshop component there is not sign of the product list I just imported. The same thing for my old Content.
Importing and exporting seems to be full of pitfalls and there's not much in Mambo documentation to help.

Is there an Idiot's Guide?
Probably I will have to update everything manually!!