HELP, how to store data into the memory(example flash or any memory on my fpga

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See here:

http://www.altera.com/literature/hb/nios2/n2sw_nii5v2.pdf

starting at page 6-20

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just to check, can i use quartus II to write? what is the different between nios II and quartus II. sorry for asking lousying question cos i new to it.

thanks