tar -xvf archive.tar.gz --to-command='cp -v -- "$TAR_FILENAME" /target/dir/'
Or extract only .txt files:
tar -xvf archive.tar.gz --wildcards '*.txt' -C /target/dir/
(Windows PowerShell alternative)
Get-ChildItem -Recurse -File | ForEach-Object
$hash = Get-FileHash $_.FullName -Algorithm SHA256
"0 | Out-File upfiles.txt -Encoding utf8
On remote:
md5sum /destination/*.txt
Compare with local md5sum.