Hello Chaoticat,
Welcome to Apple Support Communities!
We want to help you restore your backup to recover your data.
You can only restore the entire backup to your device. First, make sure you have a backup of the current data if needed.
Then, if the backup is on your computer, you can use these steps to restore the backup:
"Restore your device from a backup on your computer
- On a Mac with macOS Catalina or later, open the Finder. On a Mac with macOS Mojave or earlier, or on a PC, open iTunes.
- Connect your device to your computer with a USB cable. If a message asks for your device passcode or to Trust This Computer, follow the onscreen steps. Get help if you forgot your passcode.
- Select your iPhone, iPad, or iPod touch when it appears in the Finder window or iTunes. Learn what to do if your device doesn't appear.
4. Select Restore Backup. Learn what to do if a message says that your device's software is too old.
5. Look at the date of each backup and pick the most relevant.
6. Click Restore and wait for the restore to finish. If asked, enter the password for your encrypted backup.
7. Keep your device connected after it restarts and wait for it to sync with your computer. You can disconnect after the sync finishes."
This Apple Support page has the full details: Restore your iPhone, iPad, or iPod touch from a backup - Apple Support
We hope this helps as this will restore your iPhone to how it was at the time of the backup.
Cheers!