I don't think that the omega six contribution from whole foods is really something to fret about too much. For one thing, not all Omega 6 fats are bad, so the breakdown may be important.
Chicken has 1600 mg O6 in a leg, 520 mg in one breast, and 1500 mg per egg,
For comparison one avocado has 3200 mg O6.
The seed oils are really the things that screw up the ratio in SAD -
1 tbls soybean oil 6000 mg, and 1 tbs corn oil 7800 mg. They add those oils to just about everything. Even canola oil has around 2800 mg per tbs.