Root [Sprint] Get individual files from rom backups?


ok so I've been having some problems. I moved to the foxhound rom and made a backup of my original first. while in foxhound i noticed that i didn't back up my data like contacts and s notes so i made a backup of foxhound and proceeded to go to my old rom to use titanium backup to back everything up to sd. After i tried to go to my old rom i got an error at the end saying error restoring /data and when i tried to boot i got stuck and the sprint logo and my phone got very hot and wouldn't boot. then i tried to full wipe before restoring but still the same problem so i just tried to go back into my foxhound and i got md5 mismatch which wasn't easy to fix since I'm on 4.2 so i just wiped and booted up fine and i want to know if here is anyway to get files out of a backup that i have like my contacts and snotes. Any help is appreciated!