To export contacts from Microsoft Outlook, you'll need to use Outlook's "Export to a file" feature, which is built-in.
To migrate all your emails from Outlook to Gmail, you'll need to link your Gmail and Outlook accounts, or perform a one-time import.
In the top menu of Excel select Data > Get Data > From File > From PDF. Browse your files and select the PDF with the table in it. Now select Import. Choose the table from the list that appears and ...