You will need FM Advanced and then you can produce a DDR. If you choose the XML option, you can easily parse it anyway that you need.
You can use Import Records to import a table and it's data from one filemaker file to another.
You can copy layout objects to the clipboard in one file and then paste them onto a layout in another file. Filemaker will attempt to match up fields, tables and script references (in buttons) by name so you have to pay attention to those details in order to get this to work without having a lot of broken references to fix.
Both techniques do not require FMP advanced, but using the DDR can be very helpful in finding problems when you import tables and/or layouts from one file to another.