Find most up-to-date RAW adjustments between XMP and catalog

Ventura 13.3
LR 12.2.1

Ultimately I am wanting to find out where the most up-to-date RAW changes are being stored for a lot of images, in the catalog or an XMP file. I believe I have a mix of both and would like to distinguish and then bring all latest changes into the catalog to be stored there.

I save metadata to my catalog and do NOT have "Automatically write changes into XMP" checked. 
Because of the need to do some naming outside of LR, I selected all images from a shoot and used "Save metadata to file", thus creating XMP files for the RAW images. After renaming SOME of the raw and XMP files outside of LR, I then reimported those files into LR and read the metadata from them, thus bringing the metadata back into the catalog.

The issue is many of those images didn't get altered, but do still have XMP files. Amonst all these images I don't know which files now rely on the XMP and which rely on an XMP. I want to bring everything back into being stored by the catalog, but I don't want to overwrite newer adjustments that are stored in the catalog with older ones in the XMP but just selecting everything and using "Read metadata from file".