Restoring Database

I messed up my site today while trying to upgrade, and ended up wiping out all of the WordPress and installing a fresh copy.

Now, I’m trying to restore my database hoping to get some of my posts back (although will still lose a good chunk since I last backed up on the 15th =(). Following the instructions here:
https://codex.www.ads-software.com/Restoring_Your_Database_From_Backup

I’m good until I get to step 4. I don’t see an import tab anywhere. I’ve got tabs for Structure, SQL, Export, Search, and Query but no import.

I know next to nothing about databases or MySql so I’m stuck as to what to do next.