The most annoying task for anyone doing any kind of flashing on a device is without a doubt having to restore apps, data, and other things that we expect to still have after a flash. Rom manager will normally allow you to create back ups of your entire phone, but it does not allow you to restore stuff individually. This is where AppExtractor by XDA member awjones comes in handy. This app is meant to be a companion for Rom Manager and as stated earlier, it will allow you to pick and choose what you want to retrieve from your saved backup images, without having to restore the whole thing. Moreover, you can retrieve anything from apps, data, contacts, and even SMS and MMS messages, which is handy for those of you who text a lot.
The app is said to work with images created using Rom Manager 5 or below, and needless to say, you must be rooted to use this.