I'd definitely go without the seeds. You have to consider that those recommendations are for people eating a standard american diet and thus nutrient use and absorption is very different when you don't eat grains, dairy and just generally high carb.
I'm able to really feel the difference sometimes when I eat a little more fruit. I'm having candida problems and I'm low on some nutrients like iron and I noticed eating more iron rich food helps a bit, bit lowering fruits helps a whole lot.
Like others said, go for the occasional liver, it is a nutritional powerhouse. Don't go overboard with the liver. Think about our ancestors, there is just one liver per animal and they would certainly not waste the rest of the meat and just eat the organs. So, I think eating liver once a week is fine. The problem I could see is not only vitamin D deficiency, but vitamin A toxicity with too much liver. Chronic high levels of Vit A could be damaging to your kidneys. Polar bear and husky liver is so high in Vitamin A that it's lethal for us humans.
Anyways, my gut instinct always tells me that good quality and variety food that was available to our ancestors ought to be more than enough for our needs since it did the job for so long. Today, we can plug-in the data on websites and try to get a perfect intake of everything, but our ancestors certainly didn't suffer too much if they weren't living where coconuts or avocados or nuts where available in good quantity. He would adapt and be perfectly fine with what was available.