@charlesnw I think the best approach is to do a restore yourself to understand how it all works . See https://docs.cloudron.io/backups/#restore-cloudron .
For backup frequency, see https://docs.cloudron.io/backups/#schedule
To overall explain backups:
Cloudron Backup = Box backup + Email backup + App backups
The box backup has many things including users, domains, profiles, settings, apps installed, backup i.e everything you do in the dashboard . Email backup is the emails (just that) . App backups is each app backed up separately. Together, all these backups form a single Cloudron backup.
We are yet to hit a situation to restore user database separately. Not sure why this is needed but you can restore the full cloudron from Cloudron backup if your server hard disk crashes . You can also restore individual apps. This is needed often when an app update went wrong.
There is no UI to restore an individual email account. Not sure why this is needed (can someone even delete all their emails by "accident" ?) But you can just copy that single mailbox from the email backup into the live cloudron instance to restore. There is no magic here, you can just open the backups and see what's inside them.