Moving notes from mail backup to iphone

I've just restored an iPhone from one backed up on my computer a while ago.

In doing so the phone (which is synced over iCloud) has lost all Notes and Contacts I have made since the old phone was restored to computer.

There now is just the old ones there before last back up to computer.

The Contacts appear gone for good I'm guessing - but is there a way to move the Notes - which are all there in my Mail iCloud folder on computer- back onto my iPhone notes so the phone catches up to where the Notes are at, and Syncing can go on from here as before?

This way hopefully all I've lost are some Contacts made since last backup?

Thanks to anyone who can help!