The primary fat in most grains is omega 6. However, it's in very, very low quantity. In one cup of whole wheat flour, there are 2.2g of fat. 886mg of that fat comes from omega 6.
Compare that to just 23 measly almonds, where there are 3408mg of omega 6.
Simply put, grains aren't skewing people's n3:n6 ratio all that much. They're too low fat (except for whole grain oats, which are actually pretty fatty and rancid sitting on shelves!). The benefit from dropping grains comes from removing the gluten and anti-nutrients from your diet and has little to do with omega 6. The reason why people's n6 ratios are skewed in this country is because of the vegetable oils. Your #1 priority should be to drop all the industrial vegetable/seed oils with high polyunsaturated fat as there is absolutely no reason to use them. They're flavorless, rancid, loaded with trans-fats and comprised mostly of omega 6. They are the ultimate killer - worse than grains IMO as they're a greater source of systemic inflammation in the SAD.
Nutrition Facts and Analysis for Wheat flour, whole-grain
Nutrition Facts and Analysis for Nuts, almonds [Includes USDA commodity food A256, A264]
Don't put your trust in anyone on this forum, including me. You are the key to your own success.