Hi Tina, I am not the expert, just another Moodle user (with a little experience.)
Your first "sin" is using a one-click installer. If you cannot install Moodle from scratch, you are going to struggle to migrate your moodle. Sorry, this is just life.
When you have a product like Moodle that can be installed on 50 kinds of servers, 50 kinds of ways, by people with 50 kinds of computer backgrounds, this is (50x50x50) 125,000 sets of one-step instructions. Do you see this issue with your request?
If I were you, I would provide some basic information to help.
Current version of Moodle, server type (Linux or Windows), hosted, VPS, stand-alone server, etc., , php version, MySQL or other database server, with version numbers.
Future Moodle: same set of information.
If you answer any of these "I don't know.", then you have to go back and "know." Most people here on Moodle.org are not "mind readers."
Now some of the good and bad news. I too was like you a few years ago. I was trying to do the same thing. You might know more than I do, however. Yes, it took awhile for me to figure this out. Along the way, I kept careful notes. Once you figure it out, you will be able to do this in your sleep.
You mention phpMyAdmin. Well, depending upon your size of Moodle, phpMyAdmin will struggle. The command line is the best way to go.
The more information that you provide, the better people here on Moodle.org can guide you.