I like syncback (freeware) on windows. It does a really good job of syncing two folders but it would mean sharing stuff on your mac as windows (smb) shares and running syncback on windows. Syncback is what made my transition to Mac so smooth. I had all the important folders on my Dell backed up to a network drive. I brought home my new macbook, switched off the Dell, turned on the Mac and copied everything over from the NAS drive to my new Macbook. I was fully up and running in minutes. No Apple store free transfer required.
There is quite a bit of software on Mac to do the same thing ranging from command line utilities that come with the OS to freeware like carbon copy cloner and crashplan (when backing up to anything other than crashplan's servers).