Sunflower Oil vs Seeds? -Omega 6

Hi guys just a quick one, i lack omega 6 in my diet as I don't eat fish- I have a cod liveroil (omega 3) tablet a day, but wanted some natural omega 6 was wondering which the best way to get it would be?
 
 
 
Either stick like a tablespoon of sunflower oil in a smoothie a day or    40g of sunflower seeds a day instead?
 
 
The oil i use to cook with is Extra Virgin Olive oil for the slight omega 9 it gives, and other benefits/taste it has.
 
 
 
If both give the same amounts near enough, which of the two would have the most other benefits. Or an entirely different product even pumpkin seeds?
 
 
 
Thanks for any tips :)
 
Alex

Thanks i just prefer to keep it simple as i take omega 3 sup as i dont eat fish, so just was wanting some natural 6 and didnt know between eating  a spoon of oil a day in a smoothie vs a handful of sunflower seeds oiil contains more calories and less protein, but more good fats im guessing :)

I agree with the questions around your need for Omega 6. Western diets are jam packed with Omega 6 and generally appear in most processed foods due to the overuse of cheap cooking oils. Omega 6 is pro-inflammatory, so definitely not something you want to over consume.
 
Consuming foods like seeds and nuts provides a more natural balance of nutrients compared to a processed oil, so I would be in favour of those.
 
If your diet is void of poor sources of Omega 6 and is not heavy in this fatty acid, then go ahead and use oils and seeds/nuts. But if you are consuming a lot of Omega 6, I certainly wouldn't advocate supplementing with it.