If you want to put this mod in your modpack, feel free to use it :)

This mod adds a Insert & Export Upgrade for Refined Storage.

The insert upgrade takes items in specific slots of your inventory and dumps them into your network.
Open up your wireless grid and add add the insert or export upgrade in the slot on the right.

To configure it, click on one of the left side buttons.

Clicking on slots makes a checkmark. Any item in the slot that has a checkmark will get imported to your network. You can whitelist or blacklist items by adding them to the filter at the top.

The export upgrade works exactly the same but will pull items from your Refined Storage into your inventory. To specify what items, drag the item from JEI into one of the slots at the top and click on a slot in your inventory to change it to the desired number. Right clicking clears back to X.

Insert Upgrade recipe:

Export Upgrade recipe: