lol at how confused everyone is over something simple...Either restore from a backup or not, its as simple as either selecting Yes or No...
Make sure you sync before restoring so that your purchased music and apps are transfered to your computer, this is regardless of whether you restore from a back up or not.
If you restore from a backup then your camera roll, sms, safari bookmarks, email account, and notes are restored to their state of your last sync/backup.
If you DONT restore from a backup, then your camera roll, sms, safari bookmards, email account, and notes will be blank and new.
Covered in the Backup:
Notes
Camera Roll
SMS
Email Account
Safari Bookmarks
Need to be Synced again:
Music
Videos
Photo Albums
Contacts
Apps
Either way, you still have to sync the apps you want, regardless of whether restoring from a backup or not. Restoring from a backup does not re-sync your apps, or music, contacts, or custom picture albums, you must do that yourself by either manually managing or selecting what to sync and sync it. Items like your contacts, music, and custom photo albums are re-synced, but not included in the backup.
So there are either 3 or 4 steps to a restoration:
Sync > Restore > Use Backup > Re-Sync
or
Sync > Restore > Re-Sync
For OS 3.0 performance I don't know which is better. I don't know if restoring the phone like new is better, or if there are any OS performance differences from restoring from a backup.