Oracle Data Pump provides very fast bulk data movement between Oracle Databases and Autonomous Data.

Export a Notebook
You can export a notebook as a .json (JavaScript Object Notation) file, and later import it in to the same or a different environment.
To export a notebook:
- In the Notebooks page, click the notebook that you want to export. The notebook opens in the notebook editor.
- In the top panel of the notebook editor, click export. The notebook is saved to your local folder as a .json file.

The main migration tool for migrating to ADB is Data Pump. You can export your schemas and import them into ADB using Data Pump. To sync up the additional/incremental changes on the source database during the export/import process you can use GoldenGate or GoldenGate Cloud Service to replicate those changes to ADB.
In the current release you cannot use physical migration methods like backup/restore, Data Guard, database clones, and transportable tablespaces to move your existing database to ADB.

Explanation
List of Restricted and Removed Oracle Features
Lists the Oracle Database features that are not available in Autonomous Database. Additionally, database features designed for administration are not available.
List of Removed Oracle Features
Oracle Real Application Testing
Oracle Database Vault
Database Resident Connection Pooling (DRCP)
Oracle OLAP
Oracle R capabilities of Oracle Advanced Analytics
Oracle Industry Data Models
Oracle Tuning Pack
Oracle Database Lifecycle Management Pack
Oracle Data Masking and Subsetting Pack
Oracle Cloud Management Pack for Oracle Database
Oracle Multimedia
Java in DB
https://docs.oracle.com/en/cloud/paas/atp-cloud/atpug/experienced-database-users.html#GUID-B6FB5EFC-4828
https://docs.oracle.com/en/cloud/paas/autonomous-data-warehouse-cloud/user/experienced-database-users.html#