Migrate Mac Outlook 2011 to PC outlook 2010

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I am currently running OS X with a trial version of Outlook 2011, I decided that i would install parallels for desktop and run windows 7 as a VM. I have successfully done this and have installed outlook 2010 on the windows 7 VM. I now need to move my mail settings, folders, mail and contact from OS X outlook 2011 to Windows 7 Outlook 2010. Can anyone help with how to do this?
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