The important options are under 'Content manager', and they are straightforward. You do need to install a bit of software (http://cma.dl.playstation.net/cma/ - has both PC and Mac versions). Once that software is installed you'll also be able to copy pics, videos and mp3s to your vita.
My 4gb card probably took 20 minutes to back up and the same again to restore to the new card.
