Transfer Saved Backup to iPhone?

So I tried to update my phone to 6.1.3 because for some reason iOS 7 wouldn't come up. Then my phone froze in recovery mode so we took it to apple and they restored, fixed an updated it to iOS 7. My phone is now updated but I don't have my photos, contacts, music, apps, or anything else. Being smart, I did back up my phone before.iOS 7 isn't compatible with my version of iTunes and I can't upgrade it to 11.1 because I don't have enough free space on my Mac. I saved the Backup to a USB, and I have a PC available with iTunes 11.1 working. I want to know how to transfer the backup from my flash drive to my iPhone using the PC. Please be specific, and thanks in advance

Added (1). Also, the first computer is a MacBook, if that's important

What shall i do with my apple devices?

I own a Ipod touch 4th gen 8gb, a iphone 4 blocked 16gb that i can't use where i live because it blocked, i'm currently using a blackberry 9900 or something, i'm going to get the iphone 5s in october my problem is my ipod ran out of space today and there's nothing Other then music on it so i can't delete anything to make space i want a ipod touch 5th gen but i'm 15 and my parents pay for my things and don't wan to ask for anything as i'm already quite spoiled i'm lost about what i shall do i don't think my iphone 4 will make any money and my ipod touch is a generation old and is only 8gb but its in good condition what would you do? And no android fan boys answer i don't want to get a smasung or what not thanks

What is better? 16GB iphone 5s or 32GB iphone 5c?

I'm torn between what to get.
5s= More features, better appearance, but less memory
5c= less features, not so good appearance, but MORE memory

What do you think? I currently have a 4s 16GB with lots of music and not too many apps but not many pictures cuz I can put those on my computer. I love quality but I also would love memory. My memory is constantly full and gets pretty annoying:/ but I can live with it.

And for an answer, don't say "why not both? *Mexican music*"

How to improve the video quality?

My friend emailed me a video he filmed on his iphone, and when I it from my email and watched it on my computer, the quality was completely fine. But, when I uploaded it to Facebook, it was grainy, and not of the same quality. I did notice the video he filmed on his iphone was narrower, and the one on Facebook was expanded to fit, so that must be why the video is so grainy. Is there any way to improve the quality of the video when I try to upload it to Facebook, again? Is there any free software I could use - preferable an online editing site (I don't want to pay for anything I'll only use once).

When will the iPhone 5s be back in stores?

My current 2yr contract is up and I'm thinking to switching from Sprint to Verizon. I would love to get the new iPhone, but I'm aware that it sold out pretty quickly. Anyone know when the 5S will be back in stores like Verizon or Spint… Or maybe AT&T? I couldn't find any info online.

I forgot my password on my Iphone 5 and disabled it?

I just updated it to the IOS 7 and it doesn't even say how long it is disabled for but no matter how i try i can't remember the password is there a way i can't get into my phone, like a number to call on the emergency screen or something like that?

IPhone 5 not updating mail automatically?

I just got my first iPhone so I have a question. The mail app that it comes with does not update my inbox automatically. In other words, I have to click on the app and refresh the inbox manually to get my new mail. My yahoo app that I downloaded updates automatically and I get a notification every time I get a new email. I would like my other email account to do this. Should I just download the gmail app (I have two emails) or is there a way for the app that came with the phone to so this for me?

Does data used on Wi-Fi count toward my monthly data limit?

I currently am on a 500mb/month data plan through SFR (French company) on an iPhone 3.In order to keep track of myself I continually check the "Cellular usage" section of my phone's settings. In three days I'm up to 80 mB which at first scared me because at that rate I will surely go over my limit, but I know that 80% of my phone use is when I'm connected to Wi-Fi, either at school or at home. Are the numbers my iPhone is showing me what I have used outside of Wi-Fi, or does that include it? I just need to know whether or not to worry.