Help me get my iPod Touch contents into my iPhone?

I've had the iPod Touch for a few years and the calender is full of stuff, the Notes app has a pile of notes, and of course there are over 100 apps plus music & photos, books etc. in the unit. I've synced it with iTunes (on a PC) and I've transferred purchases from the Touch to the PC. I've connected the iPhone to the PC but don't see any obvious (to me) way to get everything into the new phone. Searching the web I find comments like "Just connect it to iTunes and transfer everything from there." Which is no help at all, unless there is a "transfer everything from here" button somewhere. Could you please point me at a step by step can't fail system for getting my calendar, notes, and apps into my new phone.