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You do not know if this is the best way, but it should work:

You can convert the virtual hdd to a standard image and then mount it.

VBoxManage clonehd --format RAW ubuntu.vdi ubuntu.img

Then you could mount the new physical hdd, too. Next step is to make a copy:

sudo cp -avxT /mnt/old /mnt/new

Other ways to copy:

Then you need to correct the entries in fstab and repair grub. I know a good Tutorial, but it is in germen. But the command are still correct: