Packs Cp Upfiles Txt High Quality Info

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.